Foods to Eat on GLP-1 Medications
GLP-1 medications can be highly effective for weight loss and blood sugar regulation, but they often come with side effects such as nausea, bloating, or diarrhoea [1]. Certain foods can worsen these symptoms, while better alternatives can help you feel more comfortable and stay on track with your health goals.
Don't worry - we'll help you figure out what to reduce and what to enjoy instead!
Foods to Eat on GLP-1 Medications
1. Lean Proteins
Proteins are essential for maintaining muscle mass and supporting metabolic function during weight loss.
Recommended Lean Red Meats, Pulses, and Protein Fortified Grains
- Chicken, turkey, and fish
- Tofu, tempeh, and lentils
- Eggs and low-fat dairy products like Greek yoghurt and cottage cheese
“Protein helps prevent the loss of lean muscle that can occur with weight loss,” says Kirby, encouraging clients to incorporate it into every meal.
2. High-Fibre Foods
Fibre aids digestion, promotes fullness, and helps regulate blood sugar.
Recommended Choices:
- Whole grains like quinoa, brown rice, basmati rice and oats
- Beans, lentils, and chickpeas
- Wholegrain pastas, wholegrain bread
- Vegetables like broccoli, spinach, and carrots
- Fruits like berries, apples, and pears
- Kiwi fruits can absorb approximately 3 times its weight in water, which means it can help make stools soft along with increasing the volume of water retained in bowel motions.
Increasing fibre to your diet can also ease constipation, a common side effect of GLP-1 medications.
3. Healthy Fats
Healthy fats support nutrient absorption, heart health, and satiety.
Recommended Choices:
- Avocado
- Low fat dairy products
- Nuts and seeds (e.g., almonds, chia seeds)
- Olive oil and fatty fish like salmon
“While fats are calorie-dense, they are important for balance in your meals,” Kirby advises.
4. Fruits and Vegetables
Fruits and vegetables are packed with fibre and rich in vitamins and minerals. It is key to fill most of your plate up with these.
Recommended Choices:
- Vegetables: Capsicums, cauliflower, zucchini, and leafy greens
- Fruits: Melons, oranges, and berries
These foods provide essential vitamins while keeping meals satisfying.
5. Balanced Meals
Weight loss drugs suppress appetite, so it’s crucial to eat nutrient-dense meals even if you’re not feeling hungry.
Dietitian Tip: Fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains or starchy vegetables like sweet potatoes, potato or taro.
Foods to Reduce on GLP-1 Medications
1. Fried and Greasy Foods
These can exacerbate gastrointestinal side effects like nausea or bloating.
Examples: Chips, fried chicken, and greasy fast food
Better Alternatives: Grilled/crumbed meats
2. Refined Carbohydrates
These types of foods can lead to irregular sugar levels and making us less satiated than complex carbs
Examples: White bread, pastries, and sugary cereals
Better Alternatives: Swap for whole grains like brown rice or whole-grain bread.
3. Sugary Drinks
Sweetened beverages have higher sugar and calorie content.
Examples: Soft drinks, sweetened iced teas, and fruit juices
Better Alternatives: Water, herbal tea, or sparkling water.
4. Alcohol
Alcohol can interfere with blood sugar levels and should be consumed cautiously.
While there is no safe level of alcohol use, the Australian Alcohol Guidelines provided by the National Health and Medical Research Council can help you to make informed decisions about how much alcohol you drink:
To reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any day.