What should you eat when taking a GLP-1?

December 7, 2025 •

4 min read

According to the American Medical Association, gastrointestinal issues like nausea, constipation, and diarrhea are among the most common side effects for individuals on GLP-1 medications, and are most prevalent when starting treatment or increasing dosage. Adjusting your diet by prioritizing nutrient-dense foods can significantly improve medication efficacy and reduce discomfort.

Quick Summary

This guide provides an overview of optimal food choices, meal strategies, and essential hydration tips for maximizing the effectiveness of GLP-1 medications while minimizing digestive discomfort and other common side effects.

Key Points

Prioritize Lean Protein: Focus on protein from sources like fish, chicken, eggs, and legumes to preserve muscle mass and increase satiety, as your overall food intake will likely decrease.
Increase Fiber Intake Gradually: Boost your fiber intake with whole grains, fruits, and vegetables to help manage common side effects like constipation, ensuring you also drink plenty of water.
Eat Smaller, More Frequent Meals: Opt for several smaller meals and snacks throughout the day instead of two or three large ones to prevent feelings of discomfort, bloating, and nausea.
Limit Fatty and Sugary Foods: Avoid fried foods, sugary drinks, and processed snacks, as these can worsen gastrointestinal side effects and undermine your health goals.
Stay Hydrated: GLP-1s can suppress your thirst signals, so it's vital to consciously drink plenty of water and other sugar-free fluids to combat dehydration and manage constipation.
Practice Mindful Eating: Eat slowly and chew your food thoroughly to give your body time to register fullness, helping to reduce the risk of nausea and overeating.

GLP-1 receptor agonists, including popular medications like semaglutide (Ozempic, Wegovy) and liraglutide (Saxenda), mimic a naturally occurring hormone to help regulate blood sugar, promote feelings of fullness, and slow stomach emptying. This slowing of digestion is a key reason for many of the common gastrointestinal side effects and highlights why dietary choices are critical for comfort and treatment success. A balanced, mindful eating plan focuses on nutrient-dense foods that support your body, rather than hinder it, throughout your medication journey.

Prioritizing Key Nutrients on GLP-1 Medications

Focusing on three key macronutrients—lean protein, fiber, and healthy fats—is the cornerstone of an effective diet while on GLP-1s. These foods help manage hunger, stabilize blood sugar, and mitigate side effects.

The Power of Lean Protein

Protein is vital for preserving muscle mass during weight loss and for increasing satiety. Since GLP-1s already decrease appetite, prioritizing protein ensures you meet your nutritional needs with smaller meals.

Eggs: A great source of protein and healthy fats.
Lean Meats and Poultry: Grilled or baked chicken breast, turkey, and lean cuts of beef.
Fish and Seafood: Salmon, cod, shrimp, and tuna are excellent sources of protein and healthy fats.
Plant-Based Proteins: Tofu, tempeh, lentils, beans, and chickpeas offer both protein and fiber.
Low-Fat Dairy: Greek yogurt, cottage cheese, and skim milk provide a protein boost.
Protein Shakes: Can be a good option when solid foods are unappealing, particularly if you're experiencing nausea.

Fueling with Fiber

Fiber is a game-changer for managing constipation, a frequent side effect of GLP-1s. It also helps regulate blood sugar and promotes a feeling of fullness. It's crucial to increase fiber intake gradually and drink plenty of water to avoid discomfort.

Whole Grains: Oats, quinoa, brown rice, and whole-wheat bread.
Vegetables: Broccoli, leafy greens, carrots, and Brussels sprouts.
Fruits: Berries, apples, and pears are high in antioxidants and fiber.
Legumes: Beans, lentils, and peas.
Seeds: Chia seeds and flaxseeds are excellent sources of both fiber and omega-3s.

Incorporating Healthy Fats

Healthy fats, consumed in moderation, help you feel satisfied longer. However, due to slowed digestion, high-fat meals can cause nausea and bloating, so portions are key.

Avocados: A source of healthy monounsaturated fats.
Nuts and Seeds: Almonds, walnuts, and chia seeds provide a trifecta of protein, fiber, and healthy fats.
Olive Oil: A great cooking oil for moderate-fat intake.

What to Avoid on GLP-1 Medications

Certain food categories can worsen side effects and counteract the medication's benefits. It's best to limit or avoid these foods, especially when starting treatment or adjusting your dose.

High-Fat and Greasy Foods

These foods take longer to digest, increasing the risk of nausea, bloating, and heartburn.

Examples: Fried foods, fatty cuts of meat, heavy cream sauces, and rich baked goods.

Sugary Foods and Drinks

Refined sugar can cause blood sugar spikes and crashes, disrupting the stable levels promoted by GLP-1s and leading to fatigue and cravings.

Examples: Soda, fruit juice, candy, and pastries.

Refined Carbohydrates

Like sugar, refined carbs lack fiber and can cause blood sugar spikes. Swapping these for whole-grain alternatives is recommended.

Examples: White bread, white pasta, and sugary cereals.

Spicy, Acidic, and Ultra-Processed Foods

Spicy foods can irritate the stomach lining, while ultra-processed options are often high in unhealthy fats, sugar, and additives that disrupt digestion and add empty calories.

Examples: Hot wings, extra-spicy curries, store-bought snacks, and ready meals.

Alcohol

Alcohol adds empty calories, can cause dehydration, and may worsen nausea and low blood sugar risk. It's best to limit or avoid consumption.

Comparison of GLP-1-Friendly vs. Problematic Meals


Meal Component	GLP-1-Friendly Choice	Potentially Problematic Choice
Breakfast	Scrambled eggs with spinach and whole-wheat toast.	Sugary cereal with full-fat milk.
Lunch	Grilled chicken salad with lemon-olive oil dressing.	Creamy pasta with chicken and buttery sauce.
Dinner	Baked salmon with roasted sweet potatoes and broccoli.	Deep-fried fish and chips.
Snack	Greek yogurt with berries and chia seeds.	A large chocolate bar or bag of crisps.
Drink	Water with lemon or herbal tea.	Sugary soda or bottled fruit juice.

Strategies for Minimizing Side Effects

Beyond food choices, your eating habits can dramatically impact your experience with GLP-1s.

Eat Smaller, More Frequent Meals

Larger meals can overwhelm a digestive system slowed by medication, increasing the risk of nausea and bloating. Aim for three small meals and 1-2 healthy snacks throughout the day.

Practice Mindful and Slow Eating

Chewing food thoroughly and eating slowly allows your brain to catch up with your stomach, helping you recognize fullness and prevent overeating.

Stay Hydrated

GLP-1s can reduce your sensation of thirst, making dehydration a real risk. Dehydration can exacerbate constipation and nausea, so aim for at least 64 ounces of water or other sugar-free fluids daily. Electrolyte supplements may also be beneficial.

Listen to Your Body

Pay close attention to how specific foods make you feel. Some individuals may be more sensitive to certain items, even if they are generally considered healthy. Identify your personal triggers to further reduce discomfort.

Conclusion

Optimizing your diet is a powerful tool for success when taking a GLP-1 medication. By prioritizing lean proteins, fiber-rich whole foods, and healthy fats while limiting greasy, sugary, and ultra-processed options, you can help manage common side effects and support your treatment goals. Staying hydrated, eating smaller, more frequent meals, and practicing mindful eating are also crucial habits for a more comfortable journey. Always consult with your prescribing physician or a registered dietitian to create a personalized plan that fits your specific health needs.

For more detailed information on managing GI side effects, the American Medical Association offers guidance, including recommendations for bland, low-fat foods to ease nausea.

Frequently Asked Questions

A protein- and fiber-rich breakfast is ideal. Options include scrambled eggs with spinach on whole-wheat toast, Greek yogurt with berries and chia seeds, or overnight oats.

To manage nausea, try eating bland, low-fat foods, splitting your meals into smaller, more frequent portions, and staying well-hydrated. Some people find relief with ginger tea or peppermint.

No, not all carbohydrates are bad. It's best to choose complex, whole-grain carbohydrates like brown rice and quinoa over refined carbs like white bread and pasta, as whole grains provide fiber and stabilize blood sugar.

Increasing your fiber intake from foods like vegetables, fruits, and legumes, and drinking plenty of water are key strategies. Regular physical activity also helps stimulate the digestive system.

It is generally advised to limit or avoid alcohol. Alcohol can worsen gastrointestinal side effects, cause dehydration, and adds empty calories that can interfere with your weight loss goals.

When your appetite is low, focus on nutrient-dense, easy-to-digest foods. Smoothies made with protein powder, yogurt with fruit, and bland soups are good options to ensure you get essential nutrients.

Yes, it is possible. To counteract this, it's crucial to prioritize adequate lean protein intake and incorporate regular strength training exercises into your routine.