Food Choices While on GLP-1: A Simple Guide
If you’re taking a GLP-1 medication like semaglutide, your food choices can make a big difference in how you feel and how well the treatment works. These types of medications slow digestion and help manage your appetite, so choosing the right foods is crucial to avoid discomfort and support your health. Here are some friendly tips to help you pick the best options while on GLP-1.
Focus on Easy-to-Digest Foods
Some foods are easier on your stomach and can help reduce discomfort:
- Lean Proteins: Chicken, turkey, salmon, eggs, low-fat yogurt and cottage cheese are great options. They’re easy to digest and help you feel full longer. Proteins are essential for maintaining muscle mass and keeping your energy levels stable.
- Non-Starchy Vegetables: Steamed or sautéed zucchini, spinach, or broccoli are gentle on your stomach and provide essential nutrients like vitamins and minerals. These vegetables are also low in calories, making them a great choice for weight management.
- Low-Glycemic Fruits: If you enjoy fruits, try bananas, applesauce, or melons for a sweet but stomach-friendly treat. These options provide natural sugars and fiber without causing significant blood sugar spikes.
Avoid Trigger Foods
Certain foods may make nausea or an upset stomach worse. Our physicians recommend that you steer clear of:
- Greasy or Fried Foods: These are hard to digest and can worsen nausea. Instead, opt for baked, grilled, or steamed dishes.
- Spicy Foods: Spicy dishes may irritate your stomach and cause discomfort. Mildly seasoned foods are better for maintaining digestive comfort.
- Sugary Foods or Drinks: These can cause blood sugar spikes and lead to discomfort. Stick to naturally sweetened or low-sugar alternatives whenever possible.
For Constipation
Constipation may be a side effect of GLP-1 medications. To help, you should look to consume the following:
- High-Fiber, Low-Carb Vegetables: Leafy greens, zucchini, and cauliflower can promote regularity. These vegetables add bulk to your diet, which helps maintain healthy bowel movements.
- Fiber Supplements: Consider keto-friendly options like psyllium husk or ground flaxseed to boost your fiber intake. Introduce these gradually to avoid bloating. These can easily be added into drinks or smoothies to help you achieve your goals.
Stay Hydrated
Staying hydrated is essential for digestion and overall health:
- Drink Water: Adults should aim for at least 72 ounces of water daily. Hydration supports digestion and helps prevent constipation.
- Add Electrolytes or Herbal Teas: These can help with hydration and support digestion. Herbal teas like peppermint or ginger can also soothe your stomach.
Balance Your Meals
A balanced plate can keep your energy steady and reduce cravings. Aim to include a source of lean protein, a serving of non-starchy vegetables, and a small portion of healthy fats, such as avocado or olive oil, in each meal. This combination can help you feel satisfied and energized throughout the day.
Final Thoughts
Making smart food choices can help you get the most out of your GLP-1 treatment. Focus on easy-to-digest foods, avoid triggers, and stay hydrated. Remember, a little planning goes a long way toward supporting your health and well-being. By following these simple tips, you’ll feel better, stay on track,
and set yourself up for success.
Stay healthy and take it one meal at a time!
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