Using Nutrition to Offset GLP-1 Side Effects

Glucagon-like peptide-1 (GLP-1) drugs like Ozempic and Wegovy are among the latest innovations in diabetes and weight management. However, they do come with some commonly experienced side effects for users. Happily, I can advise about some nutritional changes that can work to reduce these side effects while also enhancing the efficacy of the medications.

GLP-1 drugs work for weight loss by slowing down stomach emptying and signaling to the brain that the stomach is full. While losing weight might be the goal, making nutritional changes by just eating less can lead to reduced nutrient intake, risking deficiencies. Side effects of GLP-1 medications, like nausea, vomiting, and diarrhea, can further lower the body’s nutrient levels. As a nutritionist, I’ve seen how a few targeted dietary adjustments can help clients minimize these side effects, keeping them feeling balanced and supported while using GLP-1 medications.

There isn’t an official “GLP-1 diet plan” to follow with these medications, but most healthcare professionals suggest a healthy diet that focuses on vegetables, fruits, whole grains, lean proteins, and low-fat dairy or dairy alternatives.

Understanding GLP-1 Drugs and Their Side Effects

Many people are pleased with how the new GLP-1-based medications can help with weight loss, but they might also face side effects from GLP-1 agonists. These side effects can include nausea, vomiting, constipation, diarrhea, heartburn, bloating, loss of appetite, and indigestion. 

GLP-1 agonists slow down the stomach’s emptying process, which keeps people feeling full longer since they eat more slowly. If the diet is rich in greasy or fatty foods, the person might experience indigestion, nausea, vomiting, or heartburn because this food stays in the stomach longer. Plus, not consuming enough fiber can lead to constipation or diarrhea. However, in my experience as a nutritionist, many of these side effects can be managed through diet and by choosing the right foods.

What foods to avoid on GLP-1?

Making nutritional changes while still eating certain foods might exacerbate unpleasant side effects when using GLP-1 agonists. It’s best to avoid or limit foods and drinks with added sugar, like soda and sweets. Refined carbs such as white bread, white pasta, white flour, and white rice should also be limited. 

Processed, packaged foods can be problematic as well, so avoid grabbing a bag of chips for a snack. High-fat foods, including any deep-fried foods, can cause issues because fats take longer to digest, leading to nausea and vomiting. Spicy foods such as hot sauce, salsa, and hot peppers, along with high glycemic index foods like potatoes, cereal, pretzels, and sports drinks, can also cause discomfort. Sugary drinks can upset your stomach and add extra calories, which isn’t ideal when trying to lose weight.

Patients should also pay attention to how their body reacts to certain foods. Even if they are healthy, foods like acidic fruits (oranges and grapefruit) or spicy dishes might be harsh on the stomach. It’s a good idea to avoid these and choose other healthy options that the body handles better.

Can I drink alcohol on GLP-1?

There are no known harmful interactions between alcohol and GLP-1 medications. However, from a nutrition standpoint, alcohol should only be consumed in moderation, even when taking GLP-1s. Alcohol is often called empty calories because it provides little nutritional value and can replace essential foods or drinks like water and protein. It can also lead to poor decisions about the type or amount of food one eats.

What are the best nutritional changes to make while on Ozempic?

There isn’t a specific diet for Ozempic or Wegovy, but eating a balanced diet is important for feeling good while using these medications. It’s helpful to include the following:

• Lean proteins like fish, chicken, tofu, and beans.
• Lots of vegetables, especially leafy greens. If nausea is present, sipping on ginger tea made from whole ginger root throughout the day instead of water can help.
• Whole grains like oats, quinoa, rye, and barley.

If appetite is low, meal replacement or protein shakes may be useful. Liquids are usually easier to digest than solid foods. These are also helpful in maintaining body mass while still consuming the necessary calories.

What foods should I focus on when using GLP-1?

Getting enough protein is crucial because it helps one feel full longer and stabilizes blood sugar. Protein also prevents the body from using muscle instead of fat for energy. Losing weight too quickly on this medication can lead to muscle loss, which can slow down metabolism.

Adopting nutritional changes that include more fiber is important to prevent constipation. It’s best to gradually increase fiber intake to avoid diarrhea since a sudden increase might cause it if one isn’t used to eating much fiber before. If diarrhea occurs, it’s important to get enough electrolytes. Coconut water is a great natural source and can easily be added to a smoothie.

Specific Diet Tips for GLP-1 Users

Start with Soft Foods

Starting or increasing the dose of a GLP-1 medication can make it hard to eat well due to side effects like nausea or feeling overly full. During this time, it’s often easier to eat soft, cooked, blended, or even liquid-consistency foods because they are easier to digest and put less strain on the stomach. Try options like Greek yogurt, overnight oats, protein shakes, soft fruits like natural applesauce, and smoothies.

Include Good-quality Fiber

As the body gets used to the medication, try adding more foods high in fiber. Fiber helps reduce constipation, which can lead to nausea and bloating. Fruits, vegetables, and whole grains are especially suitable since they’re naturally fiber-rich. For example, a cup of raspberries has 8 grams of fiber, and a whole avocado has around 15 grams.

Foods that have 2.5 to 5 grams per serving are good, but it’s even better if they have more than 5 grams. Most adults should aim for a daily fiber intake of around 30 grams. 

Lean Protein

Getting enough protein is important, especially for those losing weight quickly, as they may be losing muscle along with fat. To counteract this, it’s important to increase protein intake and include strength training in one’s routine. Good protein sources for a healthy diet include beans, peas, lentils, chicken, and turkey; dairy products like yogurt and milk; fish like salmon, nuts, and seeds; and soy products such as tofu and edamame. Aim for 25 to 30 grams of protein per meal, regardless of whether GLP-1 medications are being taken. For context, a medium chicken breast contains about 56 grams of protein, while an egg has about 6 grams.

What foods are high in GLP-1?

Eating whole grains, nuts, eggs, and veggies can increase GLP-1 levels, which might help manage diabetes and blood sugar levels.

How to Avoid Nutrient Deficiencies on GLP-1

Anyone using GLP-1 medication to lose weight needs to avoid nutrient deficiencies. Here are some tips to ensure they get enough nutrients:

Prioritize nutrient-dense foods. Try adding more nutrient-rich ingredients to meals and snacks to increase the vitamins and minerals. For instance, instead of just making a smoothie with fruit and milk, protein can be increased by including protein powder, coconut water, or nut butter. Also, choose lentil or bean soup instead of cream-based soups for more fiber and protein.

Eat on a schedule. If a person has a low appetite while taking GLP-1, it’s easy to skip meals. To avoid this, try to stick to a regular meal schedule. For instance, plan to have lunch around and dinner around 6 p.m. This routine can be helpful to remind a person to eat, even if they don’t feel hungry. Another helpful tip is to have several small meals throughout the day. Eating small, frequent meals can make it easier to maintain nutrition and manage side effects.

Put protein and veggies first on the menu. Not feeling very hungry? Begin with protein and some vegetables before moving on to other foods. This approach allows nutrient-rich foods to be the priority from the start.

What supplements should I use on GLP-1?

As more people use GLP-1 agonists like semaglutide for weight loss, we may see an increase in nutrient deficiencies. This happens because when someone eats less, they also consume fewer essential vitamins and minerals, which can lead to deficiencies. 

Multivitamins provide a broad range of nutrients, but if tests show a patient is lacking a specific vitamin, they might need additional supplements, like extra vitamin D or B12. Obese individuals often lack important nutrients like iron, zinc, calcium, magnesium, copper, potassium, selenium, and vitamins A and B12. This can get worse with semaglutide because it decreases food intake. Vitamin D and B12 are especially important to be tested for to see if supplementation is needed.

Begin With a Consultation with a Healthcare Professional Before Making any Nutritional Changes

Before starting a weight loss journey, it’s important to talk with a doctor. This way, the program can be adjusted to fit a patient’s medical history and any health issues they might have. The goal is to change a patient’s lifestyle with permanent solutions so that when they do wean off GLP-1, weight loss is more likely to last. Consulting your doctor also ensures that the new diet or exercise plan is safe and effective for the long term.