Your guide to a GLP-1 diet

Key takeaways

• When taking a GLP-1 medication like Wegovy or Ozempic, what you eat becomes crucial to support weight loss, protect muscle mass, and manage side effects like nausea and constipation.
• Prioritize protein-rich foods (20 to 30 grams per meal) like skinless chicken, fish, eggs, Greek yogurt, and plant-based options, along with high fiber foods like leafy greens, berries, and whole grains to support digestion.
• Limit fried and fatty foods, sugary and processed foods, and spicy or acidic foods, as they can worsen GI side effects and trigger severe nausea or bloating.

Overview

Glucagon-like peptide-1 receptor agonists (GLP-1s) like Wegovy and Ozempic can be very successful treatments for weight loss or blood sugar management. However, they’re typically only prescribed alongside lifestyle shifts like increased movement and, importantly, changes to your diet.

GLP-1s aren’t just a “quick fix”, and what you eat is very important in supporting your GLP-1 treatment. Let’s take a look at some foods to try and foods to avoid to help build healthy habits and improve your overall health.

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Why is diet important?

GLP-1 medications are well-known for their effects on your appetite, but simply eating less food is not enough to have a successful treatment. In fact, what you do eat becomes even more important when you’re taking a GLP-1:

• Supporting treatment outcomes: Even without a GLP-1, your diet plays a key role in weight management and blood sugar regulation. Eating a balanced, nutritious diet filled with healthy fats, protein, and vegetables can help improve your overall outcomes.
• Protecting your muscles: When you’re in a high calorie deficit (due to a GLP-1 or otherwise), your body can break down lean muscle mass instead of just burning fat. Prioritizing protein in your diet can help reduce muscle loss and instead promote fat loss.
• Preventing deficiencies: Eating less can mean you’re not getting enough essential nutrients through your diet. Making sure you prioritize foods full of essential nutrients can reduce the risk of deficiencies.
• Managing side effects: GLP-1s commonly cause gastrointestinal (GI) side effects like nausea, constipation, or diarrhea. Incorporating easy-to-digest, fiber-rich foods can help reduce these symptoms and help food move through your digestive system more easily.

Medical perspective

What happens if I don’t follow the recommended diet?

“If you don’t follow the recommended diet while on a GLP-1 drug, you may not get enough nutrients. This can cause problems like fatigue, hair loss, or muscle weakness. Poor diet choices can also make side effects like nausea or constipation worse. And for people with diabetes, it may increase the risk of low blood sugar.”

— Andrew Perugini, PharmD

Note: Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Foods to incorporate in a GLP-1 diet

When you are on a GLP-1 medication, your overall food intake drops significantly. Because you are eating less, the focus shifts more to nutrient density — making sure every meal delivers the protein, fiber, and vitamins your body needs, while avoiding foods that trigger nausea or reflux.

Protein-rich foods

Because rapid weight loss can cause you to lose lean muscle along with fat, prioritizing protein is a key goal throughout treatment. Lean proteins are also highly filling and less likely to cause nausea than fatty meats. Experts recommend you aim to eat 20 to 30 grams of protein per meal.

Some foods to incorporate include:

• Poultry: Skinless chicken breast, lean ground turkey.
• Seafood: White fish (cod, tilapia), salmon (for omega-3s), canned tuna or salmon in water.
• Dairy and eggs: Egg whites or whole eggs, plain non-fat Greek yogurt, low fat cottage cheese.
• Plant-based sources: Tofu, tempeh, lentils, canned chickpeas, or edamame.

Learn more about incorporating protein in a GLP-1 diet.

High fiber foods

Dietary fiber is another important consideration for supporting your treatment. For example, some 2024 research indicates that managing type 2 diabetes involves focusing on a diet rich in high fiber foods while limiting the intake of saturated fats.

What’s more, GLP-1s slow down your digestive system, which can frequently lead to constipation. Dietary fiber, paired with plenty of water, keeps things moving as they should.

Common sources of fiber include:

• Vegetables: Spinach, kale, zucchini, cucumbers, bell peppers, and carrots (easy to digest when cooked).
• Fruits: Berries, apples, pears, and citrus fruits.
• Grains: Quinoa, oats, brown rice, and 100% whole grain bread or wraps.

Bland and hydrating foods

There will be days when you might feel a bit nauseous, typically after a dose increase. Having gentle, hydrating options on hand is essential to manage these symptoms.

• Bone broth or clear vegetable broths: Provide hydration, electrolytes, and a bit of protein when you can’t stomach solid food.
• Ginger or peppermint tea: Natural remedies that actively soothe the GI tract and reduce nausea.
• Water with electrolytes: Dehydration is a primary cause of the headaches and fatigue associated with GLP-1s.
• Cucumbers and melons: High water-content foods that help keep you hydrated and are easy to digest.

Foods to avoid in a GLP-1 diet

Knowing what to avoid on a GLP-1 medication is just as important as knowing what to eat. Because these medications slow down your digestion, certain foods can sit in your stomach for a long time, triggering severe nausea, bloating, acid reflux, and cramping.

Other foods can spike your blood sugar or provide “empty calories” that cause nutritional deficiencies when your overall intake is low.

Here are the primary foods to limit or avoid during GLP-1 treatment:

• Fried and fatty foods: High-fat foods naturally take a long time to digest. When combined with a GLP-1, they stay in your stomach like a brick, which is a key trigger for severe nausea and vomiting.
• Sugary and processed foods: Simple sugars digest quickly but can cause rapid shifts in blood sugar, leading to a crash that ultimately leaves you feeling exhausted.
• Spicy or acidic foods: These can irritate your stomach and make GI side effects worse.

Pro tip: You don’t need to make dramatic changes to your diet straight away. Instead, making small swaps can set you up for success in the long run.

Online care for GLP-1s

If a doctor has prescribed a GLP-1, it’s important to take the medication as directed for as long as your doctor recommends. However, some people might face barriers to accessing these drugs, including high costs and access to healthcare appointments.

Online care may make getting treatment easier. With Optum Perks Online Care, for example, you can get a refill of a weight loss prescription or get help with an existing prescription.

With this service, you can submit an online form answering a few questions about your condition, and a licensed healthcare professional will respond soon after — without the need to make an in-person appointment.

Summary

Navigating your diet on a GLP-1 medication doesn’t require an overnight overhaul of your entire lifestyle. Instead, success comes down to making intentional, daily choices that prioritize nutrient density over sheer volume.

By focusing on lean proteins to protect your muscle mass, fiber, and hydrating foods to keep your digestion smooth, and limiting the heavy, fried, or sugary foods that trigger nausea, you can successfully reduce uncomfortable side effects.

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