Take a look at why diet matters when you take GLP-1 medications.

An estimated 15 million Americans take prescription GLP-1 medications, such as Ozempic®, to manage diabetes and weight.[1] If you’re one of them, you may need to pay more attention to what you eat and drink.

What is GLP-1?

GLP-1 stands for glucagon-like peptide-1,[2] a hormone your digestive system makes to regulate blood glucose levels.[3] Also called blood sugar, blood glucose is your body’s primary source of energy.[4] Consistently high blood glucose levels can lead to prediabetes and Type 2 diabetes.[5]

 There are 4 ways that the GLP-1 hormone helps keep blood glucose levels in a healthy range:[6]

1. Stimulates insulin production: GLP-1 triggers the pancreas to release insulin, a hormone that helps move glucose into cells for energy.
2. Slows digestion: Food moves more slowly through the digestive tract. Smaller amounts of glucose enter the bloodstream at one time, decreasing blood sugar spikes.
3. Makes you feel full: Slowed digestion means you can go longer between eating without feeling hungry. GLP-1 also affects areas in your brain that tends to decrease hunger.

How do GLP-1 drugs work?

GLP-1 agonists are medications that help regulate glucose levels and aid weight loss by mimicking the GLP-1 hormone.[7] These drugs have the same effects as the naturally occurring hormone.[8]

The Food and Drug Administration (FDA) has approved several GLP-1 agonists for the treatment of Type 2 diabetes, including:[9]

• Ozempic (semaglutide)
• Trulicity® (dulaglutide)
• Byetta® (exenatide)
• Mounjaro® (tirzepatide)
• Victoza® (liraglutide)

The Best GLP-1 Foods

Taking GLP-1 medications is only one part of managing diabetes and weight. Your diet is equally important.[10] Because you may be eating less, it’s even more important to choose nutritious foods that provide helpful nutrients.[11] Your diet may also impact the drug’s effectiveness.[12]

There isn’t a specific GLP-1 or Ozempic diet. However, a June 2024 Obesity research article recommends getting enough: [13]

• Fiber
• Lean protein
• Water

Fiber-rich foods

Taking a GLP-1 drug that slows digestion increases your risk for constipation, especially if you don’t get enough dietary fiber.[14] Fiber is an important nutrient that helps you feel full, stabilizes blood glucose, and prevents constipation. Some people taking GLP-1 medication may develop diarrhea instead.[15]

Low-fiber foods can help make stools more solid. Try the BRAT diet by starting with bananas, rice, applesauce, and toast.[16] Potatoes, noodles, lean beef, fish, and skinless chicken or turkey are also good options.

Getting enough fiber in your diet, in general, is important. You can get fiber from:[17] 

• Fruits and vegetables
• Nuts and seeds
• Beans and legumes and products made with them
• Whole grains, such as oatmeal, quinoa, and brown rice
• Whole-grain products, including whole-grain bread, pasta, tortillas, and cereal

Lean protein

Protein helps your body build and maintain muscle.[18] Preserving muscle mass is especially important if you experience dramatic weight loss while taking GLP-1 medications.[19] Protein, combined with strength-training exercises, can help you build and protect muscles while you lose fat.[20] Plus, it takes longer for your body to break down protein.[21] You’ll feel full longer and be less likely to overeat.[22]

Choose healthy sources of protein, such as:[23]

• Lean meats like chicken and turkey
• Lentils, beans, and peas
• Low-fat dairy products
• Nuts and seeds
• Protein shakes
• Salmon and other seafood
• Soy-based foods, such as tofu, edamame, and soy milk

Water

Drinking plenty of water aids digestion, softens stool, and helps prevent constipation.[24] Water also prevents dehydration, which can occur if GLP-1 medications cause nausea, vomiting, or diarrhea.[25] You can add flavor to your water by adding a squeeze of fresh lemon or lime. Unsweetened tea is another calorie-free option.

Cut back on these foods when on an Ozempic diet

The slowed breakdown of food can increase your risk for uncomfortable digestive problems.[26] For instance, rich, high-fat, or greasy foods can cause heartburn, indigestion, nausea, and vomiting.[27]

You can help minimize the risk of these unpleasant side effects by cutting back on (or cutting out) these types of foods:[28]

• High-fat foods like pizza, fried chicken, fast food, junk food, and bakery pastries and desserts
• Saturated fats, such as fatty meat; processed meats like bacon, butter, and cream; and cakes and doughnuts
• Simple carbohydrates, such as white bread, pasta, white rice, and sweets
• Spicy foods like salsa and hot peppers
• Sugar, such as soda and sweet drinks, candy, and baked goods

In summary: Choose healthy GLP-1 foods when on an Ozempic diet

GLP-1 medications can be effective treatments for keeping diabetes in check and managing weight. But you should also choose nutritious foods that help you achieve your health goals.[29] Certain foods may affect you differently when you take these GLP-1 drugs. Listen to your body and make dietary changes that give your body the fuel it needs with minimal side effects.

Now that you know which foods to choose when taking GLP-1 medications, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

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FAQs about GLP-1 foods

What is an Ozempic diet?

An Ozempic diet focuses on foods and drinks that help regulate blood glucose levels and weight.[30] These include fiber-rich foods, lean protein, and water.[31]

What are GLP-1 drugs?

GLP-1 drugs like Ozempic and Trulicity help manage diabetes and weight.[32] The drugs mimic a GLP-1 hormone in your digestive tract that releases insulin and helps you feel full.[33]

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[1] CNN Health. 1 in 8 adults in the US has taken Ozempic or another GLP-1 drug, KFF survey finds. Last reviewed May 10, 2024. https://www.cnn.com/2024/05/10/health/ozempic-glp-1-survey-kff/index.html

[2] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

[3] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

[4] MedlinePlus. Blood Glucose. Last reviewed March 6, 2024. https://medlineplus.gov/bloodglucose.html

[5] MedlinePlus. Blood Glucose. Last reviewed March 6, 2024. https://medlineplus.gov/bloodglucose.html

[6] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists; MedlinePlus. Blood Glucose. Last reviewed March 6, 2024. https://medlineplus.gov/bloodglucose.html

[7] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

[8] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

[9] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

[10] Health. Foods and Drinks to Consume While Taking GLP-1 Drugs. Last reviewed July 17, 2024. https://www.health.com/glp-1s-and-nutrition-8671308; HealthCentral. What to Eat (and Avoid) on GLP-1s. Last reviewed September 19, 2024. https://www.healthcentral.com/condition/obesity/glp-1-diet; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid 

[11] Health. Foods and Drinks to Consume While Taking GLP-1 Drugs. Last reviewed July 17, 2024. https://www.health.com/glp-1s-and-nutrition-8671308; HealthCentral. What to Eat (and Avoid) on GLP-1s. Last reviewed September 19, 2024. https://www.healthcentral.com/condition/obesity/glp-1-diet; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid 

[12] Endocrinology, Diabetes & Metabolism. Relationship Between Diet/Exercise and Pharmacotherapy to Enhance the GLP-1 Levels in Type 2 Diabetes. Last reviewed May 16, 2019. https://onlinelibrary.wiley.com/doi/10.1002/edm2.68

[13] Obesity. Nutritional Considerations With Antiobesity Medications. Last reviewed June 10, 2024. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.24067

[14] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid

[15] Harvard Health Publishing. GLP-1 diabetes and weight-loss drug side effects: “Ozempic face” and more. Last reviewed February 5, 2024. https://www.health.harvard.edu/staying-healthy/glp-1-diabetes-and-weight-loss-drug-side-effects-ozempic-face-and-more

[16] Cleveland Clinic. When Should You Follow the BRAT Diet? Last reviewed November 26, 2021. https://health.clevelandclinic.org/brat-diet

[17] Health. Foods and Drinks to Consume While Taking GLP-1 Drugs. Last reviewed July 17, 2024. https://www.health.com/glp-1s-and-nutrition-8671308; HealthCentral. What to Eat (and Avoid) on GLP-1s. Last reviewed September 19, 2024. https://www.healthcentral.com/condition/obesity/glp-1-diet; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid 

[18] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[19] Health. Foods and Drinks to Consume While Taking GLP-1 Drugs. Last reviewed July 17, 2024. https://www.health.com/glp-1s-and-nutrition-8671308; HealthCentral. What to Eat (and Avoid) on GLP-1s. Last reviewed September 19, 2024. https://www.healthcentral.com/condition/obesity/glp-1-diet; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid 

[20] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[21] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[22] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[23] Health. Foods and Drinks to Consume While Taking GLP-1 Drugs. Last reviewed July 17, 2024. https://www.health.com/glp-1s-and-nutrition-8671308; HealthCentral. What to Eat (and Avoid) on GLP-1s. Last reviewed September 19, 2024. https://www.healthcentral.com/condition/obesity/glp-1-diet; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid 

[24] Cleveland Clinic. How Much Water Should  You Drink Every Day? Last reviewed October 3, 2024. https://health.clevelandclinic.org/how-much-water-do-you-need-daily

[25] Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid

[26] Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid

[27] Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid

[28] Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid

[29] Health. Foods and Drinks to Consume While Taking GLP-1 Drugs. Last reviewed July 17, 2024. https://www.health.com/glp-1s-and-nutrition-8671308; HealthCentral. What to Eat (and Avoid) on GLP-1s. Last reviewed September 19, 2024. https://www.healthcentral.com/condition/obesity/glp-1-diet; Cleveland Clinic. Can Certain Foods Impact Your Ozempic Side Effects? Last reviewed August 5, 2024. https://health.clevelandclinic.org/ozempic-foods-to-avoid 

[30] Obesity. Nutritional Considerations With Antiobesity Medications. Last reviewed June 10, 2024. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.24067

[31] Obesity. Nutritional Considerations With Antiobesity Medications. Last reviewed June 10, 2024. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.24067

[32] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

[33] Cleveland Clinic. GLP-1 Agonists. Last reviewed July 3, 2023. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

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