While Ozempic is a medication commonly used by people with diabetes to help manage blood sugar, it made headlines in 2023 due to celebrities turning to the drug for rapid weight-loss results.

But gastroenterologist and author of The Fiber Fueled Cookbook Will Bulsiewicz, M.D., is here to set the record straight: If you're thinking of taking Ozempic to lose weight, hit pause. There are healthier ways to accomplish weight loss besides taking this drug.

"Ozempic seems to be all the rage right now. I'm not here to bash on Ozempic," Bulsiewicz writes in the caption of his June 17, 2023 Instagram post. "For those that have a medical need, it can really help them. But I do think it's important that you be informed and empowered with knowledge rather than getting swept up by the tidal wave of hype and potentially getting hurt in the process."

By "potentially getting hurt," Bulsiewicz is referring to the potential side effects of taking the drug, of which nearly 17,000 complaints were reported to the FDA between 2018 and the end of 2023. The most common side effects are gastrointestinal complaints, including nausea, vomiting, diarrhea, upper abdominal pain and abdominal dissension.

And in September 2023, the FDA added another possible side effect of Ozempic: ileus. According to Medline Plus, ileus is the inability of the bowel to move waste out of the body. And yes, there is an "ick factor" there. But more than that, it can be life-threatening if not promptly treated.

The gastroenterologist teamed up with athlete and nutrition coach Thomas DeLauer in the Instagram reel to talk about the truth surrounding Ozempic and GLP-1. GLP-1 stands for glucagon-like peptide 1, a class of type 2 diabetes drugs that helps manage blood sugar, which Ozempic falls under. They also discuss what nutrients your body needs to help you meet your nutritional goals in a healthier way. Here's what they have to say.

Ozempic vs. Fiber

First, Bulsiewicz emphasized a surprising fact about your body you may not already know.

"Most people don't realize that our body actually makes GLP-1 already," Bulsiewicz said in the clip. "In fact, this is something that we get when we consume fiber."

Medications like Ozempic can be beneficial for many people with obesity, especially if they have coexisting medical conditions. However, the benefits of eating more fiber could be considered as a possible first step for those looking to lose weight.

"Now although it's not the same as a pharmaceutical intervention, people don't realize that a GLP-1 receptor agonist is basically just acting upon a GLP-1 receptor, the same kind of thing that protein, but more importantly fiber, will activate," DeLauer explained.

"So everyone's looking to add more GLP-1, and yet 95 percent of America is fiber deficient," Bulsiewicz noted, referring to the 2020-2025 Dietary Guidelines for Americans' statistic that 90% of women and 97% of men do not meet the recommended intakes for fiber. "If we quite simply add more fiber to our diet, we're going to have amazing benefits."

The Bottom Line

It's clear that according to Bulsiewicz and DeLauer, the best nutrient to eat for weight loss is fiber. And we fully agree. Including more fiber-rich foods in your diet can reap health benefits, like supporting gut health, reducing inflammation and assisting in weight loss.

If you've been fiber-deficient, just a word of caution before jumping onto the fiber bandwagon: Ease into it. As the saying goes, too much of a good thing is still too much—and too much fiber can cause side effects like constipation and bloating.

While the recommendation is about 25 grams per day of fiber, per the 2020-2025 Dietary Guidelines for Americans, you'll want to start lower than that and progressively increase your amount over time as your body adjusts to the higher fiber intake. Start with small portions of fiber-rich foods and spread them out throughout the day—as opposed to trying to get your dose of fiber all in one meal or snack. And drink lots of water. This will help keep the fiber moving through your gut.

If you've been avoiding fiber because you have visions of eating cardboard—tasteless and boring—check out these high-fiber foods and recipes that will add flavor, color and a little pizzazz to your meals.

Looking for a little more weight loss guidance? Try our 7-Day High-Protein, High-Fiber, Anti-Inflammatory Meal Plan to help jumpstart your health journey—without the side effects of taking a drug.