Foods to Eat and Avoid on GLP-1s, Based on the Latest Nutrition Science

[ad_1] <img width="800" height="555" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-1024x710.jpg" class="attachment-large size-large wp-post-image" alt="" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-1024x710.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-300x208.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-768x533.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s.jpg 1298w" /> Weight reduction medicines like GLP-1s have modified the sport in terms of weight and metabolic well being. However alongside lowering urge for food (1), these medicines can change how meals feels in your physique—generally actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported uncomfortable side effects (2). Meaning what you eat, and the way you eat it, issues greater than ever.

Whether or not you’re contemplating a GLP-1, simply beginning one, or determining tips on how to eat for the lengthy haul, the information under, all based mostly on a evaluation of scientific analysis, are supposed that will help you really feel your greatest whereas supporting your well being targets.

What to Eat on GLP-1s

1. Nutrient-dense, small meals

As a result of GLP-1s scale back your urge for food (1), you might end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming additional vital.

Smaller meals may assist handle uncomfortable side effects like nausea (3). “When your urge for food drops, you wish to make each chunk depend,” says Melissa Jaeger, a dietitian and Head of Vitamin at MyFitnessPal. “Give attention to combining lean protein and fiber into smaller meals unfold all through the day.”

As an alternative of skipping meals fully, goal for smaller plates stuffed with:

Fruit and veggies

Entire grains

Lean proteins

Smaller, well-balanced meals can nonetheless ship huge well being advantages.

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Important Information to GLP-1 Agonists for Weight Loss

2. Lean protein to protect muscle

Weight reduction could also be your final objective with GLP-1s, and these medicines have been proven to assist scale back physique fats. However a few of the weight misplaced may additionally come from muscle mass (3). In each the STEP 1 trial and the SURMOUNT-1 trial, contributors misplaced fats mass, however lean mass (muscle mass and something that isn't fats) was misplaced, too (4, 5).

“Getting sufficient protein could assist to guard your lean physique mass whereas utilizing a GLP-1. Even when your parts are small, you need them to be nutrient dense—particularly in terms of protein,” says Denise Hernandez, a dietitian and Meals Knowledge Curator for MyFitnessPal.

To assist protect muscle, prioritize power coaching and high-quality protein sources at every meal (3). Attain for:

Eggs, hen, and fish

Plain Greek yogurt or lowered fats cottage cheese

Beans, lentils, and tofu

Tip: When you can’t eat a lot without delay, sipping on a protein smoothie could also be a neater approach to get these grams of protein.

3. Excessive-fiber meals for when your intestine slows down

GLP-1s are identified to gradual digestion, which can assist you are feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, vegetables and fruit) can assist regulate your digestion and assist wholesome blood sugar ranges (6).

Simply go gradual and be certain you’re consuming sufficient water. An excessive amount of fiber too quick and never sufficient fluids can result in digestive discomfort. You might need to take care of fuel, bloating, and different gastrointestinal uncomfortable side effects (6).

“When digestion slows, fiber turns into your buddy, however you must ease into it,” says Jaeger. “A gradual enhance in fiber, together with fluids, could assist assist regularity and scale back the possibility of uncomfortable uncomfortable side effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption seems to be like immediately and determine meals or snacks the place you can also make changes to satisfy your targets.

4. Hydrating meals and fluids

Nausea, diarrhea, and lowered urge for food can all enhance the danger of dehydration (3). “Hydration is usually ignored, nevertheless it performs an enormous function in how you are feeling on GLP-1s. Suppose past simply water. Meals with excessive water content material—particularly vegetables and fruit—additionally make it easier to meet your hydration targets,” says Jaeger.

Keep forward of it by:

Incorporating water-rich produce like cucumbers, melon, and grapes into meals and snacks (7)

Investing in a reusable water bottle you possibly can take with you on-the-go or drink at residence

Monitoring your water consumption in MyFitnessPal

Professional tip: Sip liquids all through the day somewhat than consuming massive quantities without delay!

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How MyFitnessPal Can Help Your GLP-1 Journey

5. Dietary Dietary supplements

When consuming fewer energy it’s vital to go for all kinds of nutrient dense meals like fruits, greens, lean proteins, and entire grains to cut back your threat of nutrient deficiencies (3). Monitoring your meals, snacks, and drinks in MyFitnessPal can convey consciousness to your present consumption so you possibly can spot any gaps and add in meals that will help you hit your targets.

For some vitamins, supplementation could also be needed. It’s vital to talk to your registered dietitian and physician about your present dietary habits, well being targets, and medicines earlier than beginning a complement (3).

In regards to the Consultants

Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa acquired a Bachelor of Arts in Vitamin (DPD) from the School of Saint Benedict and accomplished her dietetic internship by means of Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Vitamin and Dietetics.

Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Lady’s College. Her areas of focus embody grownup and childhood weight administration, ladies’s diet, and power illness administration

Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Vitamin Communication from the Friedman Faculty of Vitamin Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a diet counselor for cardiology sufferers.

What to Keep away from on GLP-1s

1. Excessive-fat or greasy meals

Fats slows digestion (8), and so do GLP-1 medicines (3). Combining the 2 could make nausea worse and will set off signs like heartburn or bloating (3). In main trials—together with STEP 1 and SURMOUNT-1—gastrointestinal uncomfortable side effects had been commonest throughout dose escalation, when your physique continues to be adjusting.

“Fatty meals are a few of the worst offenders for triggering nausea on GLP-1s. Hold issues lighter, particularly throughout these first few days after a dose escalation,” says Denise Hernandez, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.

Avoid:

Fried meals

Cream-based sauces

Fatty, processed meats like bacon or sausage

Swap in: Grilled or baked proteins. Go for lighter sauces.

2. Large meals

Consuming massive parts could also be tougher to tolerate when digestion slows. It will probably generally result in vomiting or discomfort. Consuming small meals and snacks each few hours could make it easier to really feel higher all through the day (3).

“Greater meals can backfire on a GLP-1. Smaller, extra frequent meals could also be simpler to tolerate and can assist you keep energized all through the day,” says Hernandez.

When you’re used to a few sq. meals a day, contemplate gradual adjustments at conventional meal occasions like downsizing your plate and serving your self smaller parts. To make up for any nutrient gaps, you possibly can add one or two small, nutrient-dense snacks when your urge for food permits for it.

3. Sugary, ultra-processed snacks

Regardless that you might be consuming much less, your physique nonetheless advantages from regular blood sugar ranges (9). Sweet, soda, pastries, and white bread may cause sharp spikes and drops in blood sugar (10). Plus, they may even be tougher to tolerate in case your abdomen is delicate.

“Grabbing a small sweet bar or can of soda could appear simple once you’re quick on time and never very hungry, however they don’t provide lasting vitality. Strive pairing a fiber-rich carbohydrate with a protein to remain fuller longer,” says Katherine Basbaum, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.

As an alternative, select:

Entire fruits over fruit juice

Nut butter paired with fruit or hummus and veggies over cookies and chips

4. Carbonated drinks

Glowing water may appear refreshing, however carbonation can result in fuel and bloating (11). When you’re already feeling some gastrointestinal uncomfortable side effects out of your GLP-1 medicine it could be greatest to skip your glowing water in the interim and swap for a nonetheless beverage (12).

“Carbonation could make bloating and nausea worse. Nonetheless drinks, notably these with out added sugars, are normally a safer selection whereas your intestine adjusts,” says Basbaum. Strive infusing nonetheless water with lemon or cucumber slices for a refreshing twist.

5. Alcohol

Alcohol is understood to annoy the abdomen and add empty energy. It might additionally impair judgment round meals, making it tougher to take heed to your physique’s starvation and fullness cues (13). The Dietary Tips for People suggest that these of authorized consuming age select to not drink or accomplish that sparsely (14).

Whereas there are at the moment no warnings towards consuming alcohol whereas taking GLP-1 medicine, it's best to know that your physique’s response to alcohol could also be completely different whereas on the drug. You could really feel stronger results of the alcohol or expertise blood sugar adjustments (15). “And whereas most of your energy ought to ideally come from nutrient-dense meals, in case you do select to drink alcohol, accomplish that sparsely and ensure to talk along with your doctor about any medicine interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.

Take into account swapping your go-to cocktail for a refreshing mocktail!

Steadily Requested Questions

Ought to I eat much less whereas taking a GLP-1? “You don’t have to pressure your self to eat much less. These medicines make it easier to to really feel full. Give attention to prioritizing nutrient-dense meals. Suppose lean proteins, fruits, greens and entire grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you possibly can see the vitamins stack up in the direction of your each day targets. Give attention to high quality, not simply amount.

What if I really feel too nauseous to eat something? Nausea is likely one of the mostly reported uncomfortable side effects of GLP-1 medicines (12). Whereas it'd look like skipping meals will assist, not consuming can really make nausea worse, making a cycle the place signs intensify and make it even tougher to eat (3). To interrupt that cycle, give attention to staying hydrated and check out small, frequent meals. Limiting fatty or high-fiber meals throughout the first few days of therapy could assist ease signs (3). If nausea persists past a number of days or your each day life, speak to your healthcare supplier.

Can I nonetheless get pleasure from going out to eat Sure! You would possibly simply have to make a number of changes. Take into account swapping a deep-fried facet for a fruit or vegetable and sharing dishes or asking for a to-go field instantly to assist with portion steadiness.

Are the following tips the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)? “Whereas the components could differ, the recommendation for consuming a balanced weight loss plan and managing your uncomfortable side effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.

The Backside Line

GLP-1s like Wegovy®, Zepbound®, and Ozempic® might be highly effective instruments for weight reduction and metabolic well being— and may work at their greatest when paired with considerate consuming habits. By tuning in to your physique, consuming small frequent meals, and selecting nutrient dense meals, you’ll be extra prone to really feel your greatest all through your weight reduction journey.