Free · one-page cheat sheet · PDF

One page that answers: how much fiber, from which foods

The average adult gets ~15g of fiber a day — roughly half the target. This one-page cheat sheet closes the gap with one or two foods a day, not a diet overhaul.

  • The fiber targets that support digestion and your body’s own GLP-1 signaling — on one printable page.
  • Real-food sources ranked, so you can hit the target without supplements.
  • Built to pair with a slower-emptying stomach: gentle, gradual, practical.
Medically reviewed by Dr. Steven Gabriel, MD

Physician-led · Educational only, not medical advice.

The Fiber Cheat Sheet: one page showing daily fiber targets of 21 to 38 grams against the roughly 15 grams an average adult gets, and a ranked list of high-fiber foods from split peas and lentils to avocado and chia seeds.

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One email, one PDF. That’s it. How we handle your details.

HIPAA-aligned data handling · not HIPAA-certified

Who this is for

Anyone on a GLP-1 dealing with digestion changes, or anyone who keeps hearing “eat more fiber” and wants the specific version.

Only 5% of Adults Get Enough Fiber

Wondering what else your body needs?

The free BeyondGLP Metabolic Assessment maps your appetite signals, blood sugar patterns, and metabolic history across five domains — so this guide lands on your own numbers instead of a general framework.

Take the free Metabolic Assessment →
Take the full assessment