Foods to Avoid While on GLP-1 Medications: A Guide to Eating Well and Feeling Your Best

If you’re currently taking GLP-1 (glucagon-like peptide-1) receptor agonists like semaglutide (Ozempic, Wegovy) you’ve probably noticed that these medications can have a significant impact on your appetite, digestion, and even blood sugar levels. While GLP-1 medications are incredibly effective for managing blood sugar and supporting weight loss, they also come with certain side effects — especially digestive discomfort like nausea, bloating, and fullness.

One of the best ways to manage these side effects and make the most of your treatment is by being mindful of the foods you eat. While there’s no strict "forbidden" food list, certain foods may exacerbate discomfort or interfere with your treatment goals. In this post, we’ll explore some of the foods to avoid while on GLP-1 medications and offer tips on how to eat in a way that supports your health and wellness.

1. High-Fat and Greasy Foods

When you're taking GLP-1 medications, your digestive system may slow down. High-fat foods, such as fried foods, greasy takeout, and fatty cuts of meat, can be harder to digest and may worsen symptoms like nausea or bloating. These foods also tend to sit in your stomach longer, which could contribute to feelings of fullness or discomfort that are already heightened by the medication.

What to choose instead: Opt for lean proteins like chicken, turkey, fish, or plant-based proteins (e.g., tofu, tempeh), and prepare your meals by grilling, baking, or steaming rather than frying.

2. Spicy or Highly Seasoned Foods

While many of us love the bold flavors of spicy or highly seasoned foods, they can irritate the stomach lining and trigger symptoms like heartburn or indigestion. When combined with the slower digestion caused by GLP-1 medications, spicy foods can leave you feeling overly full or uncomfortable.

What to choose instead: Stick to milder seasonings such as herbs (like basil, thyme, or oregano) or spices that aren’t as intense on the digestive system. If you enjoy heat, consider using gentle spices like ginger or turmeric, which are easier on the stomach.

3. Sugary and Processed Foods

GLP-1 medications work by helping regulate blood sugar levels, but that doesn’t mean you can ignore your diet entirely. Highly sugary foods like pastries, candy, soda, and other processed snacks can cause blood sugar spikes, which may interfere with your treatment’s effectiveness. These foods are also less satisfying, making it harder to manage your weight or stick to healthier eating habits.

What to choose instead: Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Choose natural sweeteners like honey or fruit for satisfying your sweet tooth, but do so in moderation.

4. Large Portions at Once

One of the key benefits of GLP-1 medications is their ability to reduce appetite and promote feelings of fullness. But while this may help with weight loss, it can also make eating large portions uncomfortable. Overeating, even healthy foods, can lead to bloating, nausea, or indigestion.

What to choose instead: Eat smaller, more frequent meals throughout the day. This can help you manage hunger, avoid overeating, and keep your blood sugar levels stable. Focus on portion control and listen to your body’s hunger cues to avoid overeating.

5. Carbonated Beverages

Carbonated drinks — including sodas, sparkling water, and fizzy cocktails — can cause bloating and a feeling of fullness. These drinks can also exacerbate digestive discomfort when combined with the slower gastric emptying caused by GLP-1 medications.

What to choose instead: Stick with still water, herbal teas, or flavored water with a slice of lemon or cucumber. These hydrating alternatives are gentler on your stomach and won’t contribute to bloating.

6. Alcohol

While the occasional glass of wine or cocktail might seem harmless, alcohol can interact with GLP-1 medications in a few ways. For starters, it can cause blood sugar levels to fluctuate, leading to either spikes or drops. Additionally, alcohol can contribute to dehydration, which may worsen common GLP-1 side effects like nausea or dizziness.

What to choose instead: If you do choose to drink, do so in moderation. Be sure to track your blood sugar levels and stay hydrated by drinking plenty of water. Some people find it helpful to limit alcohol intake entirely while on GLP-1 medications.

7. High-Fiber Foods in Excess

Fiber is an essential part of a healthy diet, but when you're on GLP-1 medications, too much fiber at once can lead to bloating, gas, and discomfort. Foods like beans, lentils, and certain vegetables can be challenging to digest if you're not careful with your portion sizes.

What to choose instead: It’s not necessary to eliminate high-fiber foods altogether. Instead, aim for moderate portions of fiber-rich foods like leafy greens, berries, oats, and sweet potatoes. Introduce fiber gradually and drink plenty of water to help with digestion.

8. Highly Processed Snacks

Snacking is a common part of the day, but processed snacks like chips, cookies, and packaged baked goods are typically high in unhealthy fats, sugars, and salt. These foods can contribute to weight gain, poor blood sugar control, and reduced effectiveness of your GLP-1 treatment.

What to choose instead: Instead of reaching for the chips or cookies, opt for healthy snacks like a handful of nuts, a piece of fruit, or a small serving of Greek yogurt. These snacks are more filling, nutrient-dense, and supportive of your weight loss and blood sugar goals.

Final Thoughts: Mindful Eating on GLP-1 Therapy

When you’re on GLP-1 medication, your diet can play a significant role in maximizing the benefits of your treatment and minimizing side effects. By avoiding certain foods that can cause discomfort and focusing on nourishing, whole foods, you can support your digestion, manage your weight, and feel your best.

Remember to:

• Eat smaller, balanced meals throughout the day.

• Stay hydrated with water and non-carbonated beverages.

• Prioritize whole, nutrient-dense foods over processed snacks and meals.

• Listen to your body’s hunger cues and avoid overeating.

  
  

It’s always a good idea to discuss any dietary changes or concerns with your healthcare provider, who can offer personalized advice based on your treatment plan and health goals.

By making mindful food choices, you’ll not only feel better but also get the most out of your GLP-1 medication, helping you achieve long-term health and wellness.

Have Questions?

Feel free to leave a comment or share your experiences with GLP-1 medications and how you manage your diet. We’d love to hear from you!

Disclaimer:

This blog post is for informational purposes only and should not be construed as medical advice. The information provided here is not intended to replace professional healthcare advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your diet or medication regimen.