Chances are, if you're reading this, you're already well aware of the class of drugs known as GLP-1 receptor agonists such as
Ozempic and Wegovy. These medications are used to treat type 2
diabetes and also have skyrocketed in popularity recently as a way to manage weight, which can help prevent to diabetes and other weight-related health conditions.
Although these medications are incredibly beneficial for many people who need help controlling
blood sugar levels, controlling appetite and achieving a healthy weight balance, like all medications, they work best when supported by healthy nutritional choices.
Not only will you get better results, but you'll also be able to ward off or at least manage some of the less desirable
side effects of GLP-1 medications. Plus, it's an empowering, feel-good step to take your health into your own hands where possible.
How GLP-1 receptor agonists affect your eating habits
GLP-1 receptor agonists work like the natural hormone GLP-1 (glucagon-like peptide-1). This hormone does several important things, including slowing down how quickly your stomach empties and affecting the part of your brain that makes you feel full, both impacting your appetite.
You'll eat less
You might
eat up to 40% less than before taking the medication. This means you have less room in your diet for foods that don't add vital nutrients your body needs to feel energized, support hormones and repair your skin, muscles, bones and other tissues.
While taking GLP-1 drugs, reducing your overall food intake might prevent you from getting enough essential nutrients. For instance, insufficient protein intake can make it challenging to
maintain muscle health. So, choosing your food mindfully and with intention is key to fitting in all the good stuff your body needs.
Cravings will change
These medications also tend to influence the types of foods you'll crave and seek out. People report having
fewer cravings for salty, spicy, dairy and starchy foods and prefer lower-fat foods. Reports also show that when people taking these medications follow healthy diet plans, they tend to eat more protein and fewer added sugars.
Common side effects of GLP-1 medications
Before getting into specifics of what to eat and avoid, here is a brief list of side effects that you can manage with food choices:
GLP-1 diet tips: Foods to eat
Choose
nutrient-dense foods that support your health, help prevent some of the adverse side effects, and suit your preferences. Here's a list.
High-fiber foods
Fiber helps your digestive system function well, moving bulk along so you can eliminate it comfortably. Go for complex carbs for lasting energy and to help support healthy blood sugar levels. Eat plenty of vegetables,
fruits, beans, legumes and whole grains to help with digestive health and prevent constipation. Aim for 21 to 25 grams of fiber for women and 30 to 38 grams for men each day.
However, the key is to add fiber slowly with control, such as with a
dietary supplement.
Some people
experience diarrhea, bloating, and feeling too full, which
can worsen when they increase their fiber intake too quickly.
Lean proteins
Choose beans, seafood, lean meat, poultry, low-fat dairy and plant proteins. If you feel too full to eat enough protein at each meal, consider a
protein powder supplement.
- Haddock
- Salmon
- Shrimp
- Tofu
- Tempeh
- Eggs
- Greek yogurt
- Chicken breast
- Sirloin beef
- Pork loin
Healthy fats
Eat small amounts of healthy fats to stave off heartburn and nausea. Although you might favor low-fat foods, healthy doses are vital for your hormones and help your body to absorb fat-soluble vitamins.
And while healthy, nutrient-rich fats are important, avoiding rich, fatty foods will help prevent nausea and ease digestion. Cut down on high-fat foods like fried items and processed snacks.
Probiotic-rich foods
Foods that provide beneficial bacteria can help you to maintain good gut health, which is essential for overall well-being and
can reduce some stomach-related side effects of GLP-1 medications.
Probiotic supplements can also help support healthy gut balance.
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Nutrient-rich foods
Fruits, greens, herbs, spices, nuts and seeds are high in antioxidants, which can help reduce some of the side effects associated with GLP-1 medications and also support metabolic and immune health.
Hydration
Drink plenty of water and other
sugar-free beverages throughout the day to
stay hydrated and support your digestion, easing and preventing constipation.
GLP-1 diet tips: Foods to avoid
- Processed foods: Cut down on high-fat foods like fried items and processed snacks.
- Sugary foods and drinks: Try to limit juices, sodas, cakes and cookies, as they can quickly increase blood sugar levels, leading to nausea and dizziness.
- Refined carbohydrates: Avoid white bread, pasta,and other refined carbohydrates, which can cause blood sugar fluctuations.
- Alcohol: Limit alcohol intake because it can make your medication less effective and can also make you dehydrated and impact your digestion.
Other ways to support your new diet habits
In addition to including a range of delicious and nutritious whole foods in your diet, it's a good idea to eat balanced meals with a mix of protein, healthy fats and complex carbohydrates. Eating some junk food is, of course, perfectly acceptable, but it's wise to use portion control to avoid overeating these hard-to-stop foods, especially if GLP-1 medications reduce your appetite. Making sure you eat regular meals will help maintain steady energy levels and support your metabolism so you don't get spikes and crashes or experience as much fatigue.
Lastly, if you'd like to support your GLP-1 medication journey with supplements to help fill in nutritional gaps and maintain your general health during this process,
Codeage GLP-Harmony Companion+ is formulated to complement GLP-1 agonist medications by supporting overall health with ingredients like lion's mane for cognitive support, colostrum for immune support and akkermansia for gut health. It also contains a special liposomal delivery system for better absorption, and it's manufactured in the United States in a facility certified for good manufacturing practices.
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†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
