:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-2222742868-eec3bea4b13141d1ac471009e035530f.jpg "Person shopping for vegetables in a grocery store reaching for produce")
Credit: Cultura Creative / Getty Images
- GLP-1 drugs can cause side effects such as muscle loss, nutrient deficiencies, nausea, diarrhea, or constipation.
- GLP-1-friendly foods are marketed to reduce side effects and support treatment. “GLP-1 friendly” is not a regulated label, so different brands may define it differently.
- Reading Nutrition Facts labels and ingredient lists is helpful to choose foods that support GLP-1 treatment.
“GLP-1 friendly” is a marketing term used for foods that are high in protein and fiber. It is intended to help with muscle loss and side effects like diarrhea and constipation while supporting overall diet quality.
What Makes a Food GLP-1 Friendly?
“GLP-1 friendly” is not an official or regulated term. Brands use it to describe a category of foods that support healthy eating and may help with the side effects of GLP-1 medications.
GLP-1 friendly foods can be:
- High protein: GLP-1s can cause rapid calorie reduction and weight loss. This can lead to muscle breakdown for energy. Eating high-protein meals helps prevent muscle loss.
- High fiber: GLP-1s may cause constipation or diarrhea. Fiber can help promote regular bowel movements and add bulk to stool.
- Lower portions and calories: GLP-1 users often experience reduced appetite. Eating smaller portions of balanced meals can help.
- Moderate to low fat: High-fat meals can worsen side effects such as nausea, bloating, or feeling overly full.
Processed vs. Whole Foods
GLP-1 friendly foods can be convenient. However, some of these products are ultra-processed, like frozen meals and shakes. They may be high in sodium, saturated fat, trans fats, and added sugars. You can support GLP-1 treatment without buying these products. Focus on adding more high-fiber and high-protein whole foods to your meals to improve diet quality and help manage side effects.
Why a Balanced Diet Matters on GLP-1s
GLP-1 drugs work by mimicking a hormone in the body that helps with weight loss by reducing appetite and regulating blood sugar. A balanced, nutrient-rich diet can support GLP-1 treatment by:
- Preserving muscle mass: GLP-1 medications can reduce food intake, which may lead to lower protein intake. Your body needs protein to help prevent muscle breakdown. Dietary guidelines recommend eating 1.2 to 1.5 grams of protein per kilogram of body weight to help prevent muscle loss during weight loss phases of medication use.
- Preventing nutrient deficiencies: Lower food intake can lead to nutritional deficiencies. Common nutrient deficiencies in GLP-1 users include vitamin B12, vitamin D, iron, calcium, magnesium, and folate. Eating nutrient-dense foods can help prevent these deficiencies.
- Preventing gastrointestinal side effects: GLP-1 users can experience side effects such as nausea, vomiting, diarrhea, and constipation. Increasing fiber intake may help manage these symptoms.
- Keeping diet quality high: A high-quality diet provides essential nutrients and supports overall metabolic health. Choosing whole foods over ultra-processed foods as much as possible can help improve diet quality.
What to Consider When Choosing GLP-1 Friendly Foods
Nutrition Facts labels and ingredient lists give more information than a “GLP-1 friendly” label. Here are things you should look at when choosing GLP-1 friendly foods:
- Ingredient order: Choose foods with ingredients you recognize, rather than a list of additives and food dyes. Products also list ingredients from most to least present. This can help you determine the food’s quality.
- Higher fiber: Choose foods higher in fiber. Adults need 21 to 38 grams of fiber daily, depending on age, sex, and calorie needs. Choosing meals with 5 grams or more fiber per portion can help you reach that goal.
- Higher protein: Choose foods higher in protein. Aim to get around 20 grams of protein per meal or 5–10 grams per snack.
- No added sugar: Choose foods with little or no added sugar. Added sugars can cause cravings and blood sugar spikes.
- Nutrient-dense foods: Choose foods that are rich in vitamins, minerals, and other essential nutrients to prevent nutrient deficiencies. On Nutrition Facts labels, 5% Daily Value or less is considered low, while 20% or more is considered high.
Hydration, physical activity, good sleep hygiene, and mental health support can also help manage side effects and improve treatment outcomes.
