Laci Patterson, MA/RD/LD
GLP-1 receptor agonists, such as Ozempic, Wegovy, and Mounjaro, have gained popularity for their effectiveness in managing Type 2 Diabetes and supporting weight loss. These medications work by slowing gastric emptying, reducing appetite, and improving blood sugar regulation. However, to maximize their benefits and minimize side effects, it’s important to adjust your diet accordingly.
Key Nutrition Considerations
1. Prioritize Protein Intake
Since GLP-1 medications can reduce appetite, it’s crucial to ensure you’re consuming enough protein to preserve muscle mass and maintain energy levels. Aim for high-quality protein sources such as:
- Lean meats (chicken, turkey, fish)
- Eggs
- Greek yogurt
- Cottage cheese
- Plant-based proteins (tofu, tempeh, lentils)
2. Focus on Fiber for Digestive Health
GLP-1 medications slow digestion, which can sometimes lead to constipation. Incorporating fiber-rich foods can help keep your digestive system running smoothly. Include:
- Vegetables (broccoli, spinach, carrots, etc.)
- Fruits (berries, apples, pears, etc.)
- Whole grains (quinoa, brown rice, oats, etc.)
- Legumes (beans, lentils, chickpeas, etc.)
3. Stay Hydrated
With slowed digestion and reduced appetite, it’s easy to forget to drink enough fluids. Dehydration can worsen side effects like nausea and constipation. Aim for at least 8 cups (64 oz) of water per day to maintain hydration, support digestion, and regulate blood sugar levels. Sugar-free, caffeine-free liquids such as herbal tea, infused water, and electrolyte-enhanced drinks also count toward your daily fluid intake. Caffeine is a mild diuretic, meaning it increases urine production, which can lead to fluid loss and counteract hydration. While moderate caffeine intake does not cause significant dehydration, it does not hydrate the body as effectively as water or caffeine-free beverages.
4. Eat Small, Balanced Meals
Since these medications slow stomach emptying, large meals can cause discomfort. Instead, try:
- Eating smaller, more frequent meals throughout the day
- Balancing macronutrients (protein, healthy fats, and fiber) at each meal
- Avoiding heavy, greasy foods that may exacerbate nausea
5. Be Mindful of Sugar and Processed Foods
While GLP-1 medications help regulate blood sugar, consuming too much refined sugar and ultra-processed foods can still lead to energy crashes and cravings. Opt for:
- Natural sources of sweetness like fruit
- Whole, unprocessed foods
- Healthy fats such as nuts, seeds, and avocado
- Sugary desserts should be consumed in moderation.
Common Side Effects & How Nutrition Can Help
- Nausea: Stick to bland, easy-to-digest foods like crackers, toast, and bananas. Avoid greasy, spicy, or highly acidic foods.
- Constipation: Increase fiber and water intake, and consider incorporating fermented foods like yogurt and kimchi for gut health.
- Low Appetite: Prioritize nutrient-dense foods in small portions, and avoid skipping meals to maintain energy levels.
Final Thoughts
GLP-1 medications can be an effective tool for managing blood sugar and supporting weight loss, but proper nutrition is key to optimizing their benefits. By focusing on protein, fiber, hydration, and balanced meals, you can feel your best while on these medications.
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