How to eat well on GLP-1s to achieve the results you want!

Key points:

1. GLP-1 medications slow digestion. Your usual portion sizes may now be too large for your stomach—and foods you used to eat easily may cause issues. 
2. Cutting down on portion sizes can discourage uncomfortable GLP-1 side effects like nausea and cramping. But as you’re eating fewer calories, prioritize nutrient-dense foods that provide energy, vitamins and minerals. Those rich in fiber will Fiber-rich foods will also encourage optimal digestion.
3. If you’re still hungry while taking a prescription weight loss medication, eat more! GLP-1 medications often induce rapid weight loss. But eating too few calories can trigger fatigue, blood sugar issues or nutritional deficiencies.

We’re thrilled you’ve chosen Shed It to help you shed negative habits and build healthier behaviors.

GLP-1 medications affect your appetite and eating patterns. The shift can help you explore and better understand your relationship with food—but be so drastic that it throws off your routine and leaves you with side effects like fatigue, nausea and confusion.

If you’re struggling with severe side effects, you don’t need to go it alone.

Instead, request a callback from a provider. Our team and medical providers are here to help you feel your best while on your medication.

But if you want to eat for optimal health—or to avoid side effects—here’s what to know about the foods most likely to cause trouble. Plus, how you can center nutrition and mindful eating habits while you shed those pounds.

How GLP-1s affect digestion

GLP-1 agonist medications mimic glucagon-like peptide-1 (GLP-1), a hormone that tells your brain when you’re full. It also slows how quickly food leaves your stomach and enters your small intestines after you eat, making you feel fuller longer.

Because food hangs out in the stomach longer, the most common GLP-1 side effects are nausea, vomiting, diarrhea and constipation.

And some foods encourage those symptoms.

Foods to avoid on GLP-1s

As dietitians love to remind us, a balanced diet includes foods we enjoy—even those not considered part of a “healthy diet.” So—other than foods you’re allergic to—no food should be off-limits!

But with more time in your stomach, the makeup of certain foods can cause a ripple effect in your digestive system. Here are a few to consider if you’re feeling uncomfortable as you start a GLP-1 medication or increase your dosage.

SWEET FOODS + BEVERAGES

GLP-1 agonists lower blood sugar levels, while sugary foods and drinks can drastically increase blood sugar levels. Fluctuating blood sugar levels can cause dizziness and fatigue (especially for those with type 2 diabetes). Limit excess sugar and pair sweets with protein-rich, nutrient-dense foods to avoid those highs and lows.

(Can you drink coffee on GLP-1s? Anecdotal reports suggest drinking coffee is probably okay if it doesn’t irritate your stomach. Just limit added sugars and artificially sweetened additives that might intensify GI side effects or blood sugar levels.)

SPICY FOODS

If you could handle heat before, you may not be able to now! If you experience heartburn, take a break from the spicy eats for a bit to see if they’re what’s causing your acid reflux.

HIGH-FAT + FRIED FOODS

Fat generally takes a long time to digest, so fatty foods have more time to cause heartburn, nausea and other symptoms. To lighten the digestive load, limit saturated fats, greasy fried foods and high-fat dairy or meat products—or cut their portion sizes.

PACKAGED + HIGHLY PROCESSED FOODS

Watch for high sodium and sugar often found in processed foods. They have more time in your body to raise heart rate and blood sugar levels or trigger inflammation.

REFINED CARBS

White flour lacks helpful fiber, which can slow digestion further and spike blood sugar levels. As GLP-1s already slow digestion, eating white bread, bagels and pasta can increase the likelihood of constipation and hard stools.

ALCOHOL

Drinking alcohol while on GLP-1s can lower blood sugar to a dangerous degree. Many patients on GLP-1s report feeling sick if they drink alcohol, as it encourages side effects. Others say GLP-1s reduce their interest in drinking.

Tricks for eating well on GLP-1s

If your nausea is severe—or it’s mild but doesn’t go away after adjustments—request a callback from a provider. They may prescribe an anti-nausea medication to help. If they do, they’ll send the prescription to your local pharmacy for pickup.

You can use health insurance or the drug discount card Dr. B will provide to help you secure the lowest out-of-pocket cost available. And you won’t need to pay a separate Dr. B consultation fee—it’s included in your Shed It program fee!

Otherwise, here are a few ways to get the most from what you eat while avoiding discomfort.

PAY ATTENTION

Now you know that your digestion and hunger will probably be affected by your GLP-1 medication. Note these changes and adapt your portion sizes or timing to suit as you feel less hungry or get fuller faster.

QUESTION “SAFE” FOODS

GLP-1s alter how you digest even your favorite “safe” foods. If you don’t feel well after a meal, try avoiding spicy, sweet, salty or high-fat foods for a while.

JOURNAL IT

If time goes by and you don’t know which food is causing a side effect, write down how you feel after eating specific foods. Note the amount of time between eating and issues. Play around with combinations, eating only one questionable (high fat, sugar, spicy or salty) food in one meal.

SNACK

Ease the digestive load by eating small portions throughout the day. Make sure to get enough snacks in so that you don’t eat too few calories. (1000 calories less than you burn daily through life, diet and exercise are a general goal!)

FEED FOR FUEL

For energy, feed yourself vital minerals, vitamins and fiber via whole grains, fruits and vegetables. Then add a moderate amount of healthy fats like nuts, seeds, avocados and olive oil. (Our bodies need fatty acids to absorb vitamins. But too much fat slows digestion.)

BEFRIEND FIBER

If you’re regularly nauseous or constipated, slowly increase your fiber intake. (Try more vegetables or small amounts of flaxseed.) Fiber encourages digestion and nutrient absorption.

PRIORITIZE PROTEIN

GLP-1s can cause lean muscle mass loss. Eating quality protein can deter this. Try to eat 0.5-0.8 grams of lean protein, such as chicken, turkey, fish, beans, lentils, eggs or low-fat dairy, per pound of body weight. Strength training also helps deter lean muscle mass loss. But if you’re actively exercising, try to eat even more protein.

HYDRATE!

Unsweetened, non-caffeinated beverages encourage digestion. Use whatever glass, bottle or app you need to hydrate throughout the day! (Don't use a straw if you struggle with burping or gas, as straws encourage air swallowing.)

TIME YOUR EXERCISE

A hardcore workout redirects blood from the gastrointestinal tract, which can lead to nausea or pain. So try not to exercise right after a meal. But we digest more easily when upright, and even a few minutes of walking post-meal can help steady blood sugar levels.

SLOW DOWN

Eating slowly and savoring your food gives your mind time to enjoy it. It also gives your body time to process food slowly—and to signal fullness to your brain.

EAT TO SOOTHE

Low-fat foods like plain crackers, toast or rice or hydrating foods like soup or jello can help ease nausea. As gastrointestinal side effects often start within a few hours after your medication. So try eating a food you know helps around 30 minutes after you take your dose. (Note: This may reduce efficacy for those on sublingual forms.)

Sources: 

Blum, D. (2023). Some people on Ozempic lose the desire to drink. Scientists are asking why. The New York Times.

Buffey, A.J., et al. (2022). The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking in biomarkers of cardiometabolic health in adults: a systematic review and meta-analysis. Sports Medicine.

 de Oliveira E.P., et al. (2011). Food-dependent, exercise-induced gastrointestinal distress. Journal of the International Society of Sports Nutrition.

Doucleff, M. (2023). Ozempic seems to curb cravings for alcohol. Here's what scientists think is going on. NPR.

Gorgojo-Martínez, J., et al. (2023.) Clinical recommendations to manage gastrointestinal adverse events in patients treated with GLP-1 receptor agonists: A multidisciplinary expert consensus. Journal of Clinical Medicine.

Shah, P. (2024). Does caffeine affect blood sugar? Mayo Clinic.

Zeratsky, K. (2024). I'm trying to lose weight. Should I cut back in coffee? Mayo Clinic.

Mayo Clinic. (2024). Semaglutide (subcutaneous route).