GLP-1 medications, such as semaglutide and tirzepatide, are prescribed to support people with type 2 diabetes and those seeking clinically supervised weight loss. They work by mimicking the natural hormone GLP-1, which helps regulate appetite, slows stomach emptying, and improves blood sugar control. However, because these drugs change how quickly you digest food and how much you feel like eating; nutrition becomes a major part of the equation.

The right diet can reduce common side effects like nausea and constipation, protect muscle mass, maintain energy levels, and help you get better, more sustainable results from your treatment. This guide breaks down the smart nutrition habits you need to follow when on a GLP-1.

1. Prioritise Protein at Every Meal

Protein is essential when on a GLP-1 plan. It helps preserve muscle, supports metabolism, and keeps hunger in check, especially when your appetite is lower. Aim to include lean protein sources like fish, chicken, eggs, Greek yoghurt, tofu, and legumes with every meal.

Why it matters: Protein slows digestion gently and prevents muscle loss that can happen with reduced calorie intake.

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2. Load Up on High-Fibre Foods

Fibre supports digestion, stabilises blood sugar, and helps you feel satisfied for longer. Include:

• Leafy greens and colourful vegetables
• Whole grains like brown rice, oats, and quinoa
• Legumes like lentils and chickpeas

These foods work well with GLP-1 medications and help regulate gut function.

3. Choose Healthy Fats (But Keep Portions Moderate)

Healthy fats support nutrient absorption and help maintain energy levels. Examples:

• Olive oil
• Avocado
• Nuts and seeds
• Fatty fish (salmon, sardines)
• Curd bowl with flaxseeds and walnuts

These fats are calorie-dense, so aim for modest portions, especially since GLP-1s slow digestion.

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4. Stay Well Hydrated

GLP-1 medications can make you feel less hungry and sometimes less thirsty but water is still vital. Sip water throughout the day to help digestion and reduce side effects such as nausea and constipation. Aim for 8–10 cups daily, and add herbal tea or water-rich foods like cucumbers for variety.

5. Ditch Refined Carbohydrates

White bread, white rice, regular pasta, and highly processed cereals digest quickly and can lead to energy crashes or discomfort. Swap them for whole-grain versions like whole wheat bread, brown rice, and steel-cut oats.

6. Steer Clear of High-Fat, Greasy Foods

Fried and fatty foods (think fried chicken, chips, or creamy sauces) take longer to digest and are more likely to cause nausea when paired with a GLP-1 medication. These foods also tend to be high in saturated fats, which may worsen digestive side effects.

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7. Limit Ultra-Processed Foods

Ultra-processed snacks, ready meals, and processed meats add salt, sugar, and unhealthy fats without nutrients. They often lead to bloating or discomfort and provide minimal benefit for health or weight management.

8. Eat Smaller, Mindful Meals

Since GLP-1s slow stomach emptying, large meals can make you feel uncomfortably full or nauseous. Eat smaller portions more frequently, chew thoroughly, and stop when you feel satisfied, not stuffed.

9. Personalise With Triggers in Mind

Everyone responds differently. Some people find acidic or very spicy foods worsen nausea, while others may find certain whole fruits easier to digest than others. Tracking how food makes you feel can help customise your plan. Book a one-time consultation with our dietician today and make wiser choices.

GLP-1 medication can be transformational, but your food choices determine how well you feel and how sustainable your results are. Focus on whole, high-protein, high-fibre foods; avoid sugars, refined carbs, and greasy meals; and pay attention to hydration and portion sizes for best results.

Get the clarity you need to make confident health choices. Book a consult and speak directly with a qualified professional.