GLP-1 Diet: What To Eat & Avoid

GLP-1 Diet Guidance

GLP-1 agonists affect the way your body signals hunger and digests food. Combined, these changes help manage blood sugar levels and trigger weight loss. GLP-1s can also cause gastrointestinal (GI) side effects like nausea and constipation. So, it’s important to consider what foods you eat while taking this medication. That way, you can benefit from the wanted effects of your GLP-1 and minimize the unwanted ones.

The Gist of GLP-1s

When you take a GLP-1 agonist, food stays in your stomach longer. Because of this, certain foods can contribute more to the GI side effects, like spicy and high-fat foods. GLP-1s also reduce your appetite, so you end up eating less. But your body still needs a variety of nutrients to be healthy. You’ll want to make sure you’re getting these nutrients while eating less food.

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Foods To Choose When on a GLP-1

In general, nutritionally packed foods are helpful when taking a GLP-1. Reach for foods like:

Fruits and vegetables like leafy greens, apples and tomatoes
Lean protein sources like fish, chicken, tofu and beans
Whole grains like oats, quinoa and farro

Two nutrients to keep at the top of your mind — and on your plate — are protein and fiber. They both help keep you feeling full longer and stabilize blood sugar.

Protein also keeps your body from losing muscle instead of fat. And fiber can help combat constipation that a GLP-1 can cause.

Foods To Limit or Avoid

Certain foods can make GLP-1 side effects worse. Every body is different, so it may take time to figure out what triggers symptoms for you. In general, try to limit or avoid:

Sources of added sugar like juice, soda, candy and desserts
Refined carbs like white bread, crackers and white rice
Processed foods like packaged snacks
High-fat foods like pizza and fried chicken
Spicy foods like hot sauce and hot peppers

It Takes Time — and a Village

Adjusting to a GLP-1 while changing your diet may be overwhelming. You don’t have to go through it alone. A registered dietitian can help you form an eating plan that’s unique to your needs. It may take time and a little trial and error. You can also reach out to others who are taking GLP-1s for recipes and advice. Lean on friends and family members, too — it can be fun to discover new favorite meals with loved ones.