Research Library.
Evidence-based fiber science. Indexed by topic, dated, sourced, read in any order, or start with the pillar guide.
Fundamentals
18 entriesWhat fiber is, what it does, and how much you need, the load-bearing essays of the library.
Best Fiber for Blood Sugar: Which Type Actually Lowers Post-Meal GlucoseNew
Which fiber lowers blood sugar after a meal? Beta-glucan from oats or barley has the strongest evidence and the only matching EU-authorised claim, psyllium is close behind, and inulin and PHGG work on a slower mechanism. Here is how to choose.
Is 25g of Fiber a Day Hard to Hit? Three Days of Eating, Counted
EFSA says 25g of fiber a day. Meat, fish, eggs, and dairy have none of it, so a protein-forward 'healthy' day can land near 12g without one obvious mistake. We count three real days to show where the grams come from and where they vanish.
Best Fiber for Constipation: Which Type Actually Works
Not all fiber relieves constipation, and some can make it worse. Psyllium is the first-line choice; chicory inulin holds the only EU-authorized bowel-function claim. Here is how to pick the right fiber type and use it without the bloat.
OptiFibre Alternatives: PHGG vs Psyllium & Inulin Compared
OptiFibre is 100% PHGG sold as a pharmacy product. See how it compares to psyllium and chicory inulin, plus PHGG alternatives you can buy without the medical-food label.
Inulin vs Psyllium: How Two Fibers Differ (and When to Use Each)
Inulin ferments and feeds gut bacteria; psyllium gels and bulks stool. A precise, evidence-based comparison of how they work, what the research and EU regulators say, and how to choose.
Which Countries Eat the Most Fiber? A World Cuisine Tour
Global fiber intake averages around 11g a day, but some traditional cuisines deliver far more. A region-by-region tour of the beans, grains, and dishes that pack the most fiber per plate, from Mexican frijoles to Ethiopian injera and Japanese sweet potato.
Is Fiber a Prebiotic? Understanding Prebiotics, Probiotics, and What You're Actually Eating
Most prebiotics are dietary fiber, but not all fiber is prebiotic, and probiotics are a different category of thing entirely. A guide to the definitions, the science, and the EU labelling rules that decide what a food can claim.
Fiber and Cholesterol: Which Fibers Actually Lower LDL?
Beta-glucan, glucomannan, and pectin all have EU-authorized health claims for cholesterol. Here is what the evidence shows, how much you need, and why psyllium is the interesting exception.
Fiber and Blood Sugar: What the Evidence Actually Shows
Dietary fiber reduces post-meal glucose spikes and lowers long-term type 2 diabetes risk. Here is what the European research says, which fibers work best, and how much you need.
The Best High-Fiber Foods: A Guide by Regional European Diet
Europe's traditional diets are full of high-fiber foods most people have forgotten. Legumes, whole grains, fermented vegetables, and regional staples, organized by dietary tradition: Mediterranean, Nordic, Central European, and Atlantic.
Beyond Soluble and Insoluble: Why Particle Size and Chain Length Decide What a Fiber Actually Does
Soluble vs. insoluble is a crude map. Two physical properties, particle size and degree of polymerization, explain why two wheat brans, or two chicory inulins, can behave like completely different fibers at the same dose.
Chicory Inulin: The Science Behind the EU's Only Fiber Claim
How a single fiber ingredient earned the EU's strictest health claim, what the regulator actually requires, and what 50 clinical trials show about how it works.
Soluble vs. Insoluble Fiber: Which Type Do You Actually Need?
Soluble fiber dissolves, ferments, and feeds gut bacteria. Insoluble fiber adds bulk and speeds transit. Here is what each type actually does, which foods contain them, and how to choose the right supplement.
EFSA Fiber Health Claims: Which Are Real (and Why 9 of 10 Fail)
EFSA rejects roughly 9 of 10 health claims. What that means for fiber supplements: why chicory inulin holds the only authorized bowel-function claim, and how to read a label when comparing products.
How Much Fiber Per Day Do You Really Need? (EU vs. US)
EFSA says 25g, Germany says 30g, the US says up to 38g, and most Europeans eat far less. What the daily fiber recommendations actually mean, why they differ, and the intake that the evidence links to the biggest health gains.
What Is Fibermaxxing? The 2026 Trend, Explained
Fibermaxxing is the 2026 nutrition trend focused on maximizing daily fiber intake. Here is what the science actually supports, what it gets wrong, and how Europeans should think about it.
What Is Dietary Fiber? Everything You Need to Know
What dietary fiber actually is, why most Europeans don't get enough, which types matter, and what the science says about dosing. A complete, evidence-based guide.
The European Fiber Gap: Why Almost No One in Europe Gets Enough Fiber
EFSA recommends 25g of fiber per day. No European country meets it. Here's what the data actually says, and why it matters more than ever for GLP-1 medication users.
GLP-1 & Fiber
23 entriesFiber strategies for Ozempic, Wegovy, Mounjaro and the next generation of GLP-1 medications.
Best Fiber for Appetite and Satiety on a GLP-1: What the Evidence Actually ShowsNew
Which fiber helps with appetite and fullness while you are on a GLP-1? The drug already does that work, viscous fibers nudge the same satiety hormones but modestly, and beta-glucan has the most consistent evidence. Here is what actually helps.
GLP-1 Weight-Loss Plateau (Wegovy, Ozempic, Mounjaro): Why It Happens and When to Expect It
A weight-loss plateau on a GLP-1 is normal, and the trials show it. In the SURMOUNT-1 tirzepatide analysis, most people reached a plateau between about 24 and 36 weeks, and nearly 9 in 10 by week 72. Here is what a plateau is, why your body settles, and why it rarely means the drug stopped working.
GLP-1 Fatigue (Wegovy, Ozempic, Mounjaro): What the Label Actually Says
Tiredness on a GLP-1 is on the label. European product information lists fatigue as very common for semaglutide at the weight-management dose and common for tirzepatide. Here is what those words mean, and why nobody can yet tell you the cause.
GLP-1 Nausea (Ozempic, Wegovy, Mounjaro): How Long It Lasts and What Helps
Nausea is the most common GLP-1 side effect, and the one that fades fastest. European regulators put the median episode at 8 days. Here is what the label data shows, what helps, and the red flags worth knowing.
Can You Take Fiber With a GLP-1? Timing, Safety, and Spacing
Yes, fiber is safe with Ozempic, Wegovy, and Mounjaro. The one timing rule that matters, why it is about your other pills not the injection, and when to take fiber.
Wegovy and Ozempic (Semaglutide) Constipation: Why It Happens and What Helps
Semaglutide (Wegovy, Ozempic, Rybelsus) causes constipation in about 1 in 4 users at the weight-management dose. Here is what the trial data shows and how fiber and hydration can help, based on European evidence.
How Much Fiber on a GLP-1? Your Daily Target When You Are Eating Less
There is no special fiber number for Ozempic, Wegovy, or Mounjaro: the target is still 25 to 30g a day. The problem is that eating roughly a third less makes it far harder to hit. Here is how to track where you are and close the gap.
The Best Fiber for Weight Loss: What the Evidence Actually Shows
Which fiber is best for weight loss? The honest, evidence-based answer: no single fiber is a weight-loss aid, the effect is modest, and the EU glucomannan claim is contradicted by trial data. Here is what helps, and how it fits a GLP-1 plan.
The Best Fiber for Semaglutide (Ozempic, Wegovy): An Evidence-Based Guide
Constipation is the most common reason people on semaglutide (Ozempic, Wegovy, Rybelsus) add fiber. Which fiber actually helps, at what dose, and how to time it, based on the clinical evidence.
The Best Fiber for Tirzepatide (Mounjaro, Zepbound): An Evidence-Based Guide
Constipation is a common to very common side effect of tirzepatide (Mounjaro, Zepbound). Which fiber actually helps, at what dose, and how to time it, based on the EU evidence.
GLP-1 Medication Access in the UK (August 2026): Wegovy and Mounjaro on the NHS
GLP-1 medication access in the UK in 2026: how the NHS funds Wegovy and Mounjaro, who qualifies, the phased rollout, the diabetes route, and private costs. Updated monthly.
Mounjaro (Tirzepatide) and Constipation: Why It Happens and What Helps
Tirzepatide (Mounjaro) causes constipation through delayed gastric emptying. Here is what the EMA data shows and how fiber and hydration can help, based on European evidence.
GLP-1 Medications and the Gut Microbiome: What the Evidence Actually Shows
GLP-1 medications reshape the gut microbiome, most consistently by enriching Akkermansia muciniphila. Here's what's established, what's hypothesis, and where fiber fits in, during treatment and after stopping.
What to Look for in a Fiber Supplement for GLP-1 Users: An Evidence-Based Guide
How to evaluate a fiber supplement when you are on semaglutide, tirzepatide, or liraglutide. Five criteria, six fibers, and what the clinical evidence actually supports.
Nutrient Density for Everyone: The Bigger Lesson From GLP-1 Medications
GLP-1 medications are exposing a nutritional density problem that already exists across the European population. The acute case is GLP-1 users. The wider case is the rest of us.
GLP-1 Medications: A Comprehensive Guide for Adults in Europe
What GLP-1 medications are, how they work, who they are for, what results to expect, side effects, and how access differs across Europe. An evidence-based companion guide.
Weight Maintenance After GLP-1: What Fiber Can (and Can't) Do
Up to two-thirds of weight lost on semaglutide or tirzepatide is regained within a year of stopping. Here is what the trials show, why it happens, and how fiber supplementation fits into a realistic maintenance strategy.
GLP-1 Side Effects: What 410,000 Reddit Posts Reveal About Real-World Experience
A peer-reviewed study analyzed 410,198 Reddit posts from GLP-1 users. Constipation ranked #4, fiber confusion is everywhere, and clinical trials are missing the full picture.
Fiber and Muscle Loss on GLP-1: What the Evidence Says
GLP-1 medications can cause 25-40% of weight loss from lean mass. Fiber's role is indirect but real: gut health, SCFA production, and diet quality all matter. Here is what the studies show.
How to Start a Fiber Supplement Without Bloating
A FODMAP-aware dosage ramping protocol for fiber supplements. Start at 3g/day, reach 12g in 4 weeks. Why bloating happens, how to prevent it, and when to adjust.
Inulin vs Psyllium Husk: Which Fiber Is Better for GLP-1 Users?
Chicory inulin vs psyllium husk, compared fairly: how each works, which eases constipation faster, the FODMAP trade-off, the EU health claim, and which to choose on a GLP-1 medication.
GLP-1 Constipation: Causes, Solutions, and What Actually Works
Constipation affects 5-24% of GLP-1 users. Here is why it happens, which fibers help, and how to start supplementing without making things worse.
Oral Wegovy Fasting Rules: When to Take Your Fiber
Oral Wegovy must be taken on an empty stomach, then a strict 30-minute fast: no food, no drinks, no supplements. So when do you fit in fiber? The exact timing that keeps your supplement working without breaking the fasting rule.
Supplement Guides
06 markets · refreshed monthlyCountry-specific roundups of the fiber supplements available where you live. Updated every month.
Best Fibre Supplements in Australia
Best Fibre Supplements in Canada
Best Fiber Supplements in the Netherlands
Best Fiber Supplements in the Nordics 2026
Best Fiber Supplements in the US
Best Fibre Supplements UK
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Cross-cutting tags across the library, useful when scale grows.