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.

Get the cheat sheet

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

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.

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