Foods that increase levels of GLP-1 alongside Mounjaro, Wegovy, Ozempic & Rybelsus

With the popularity of semaglutide drugs like Ozempic and Wegovy, and Tirzepatide (Mounjaro) for weight loss, surveys have suggested that most people still prefer to lose weight without using medications.

Mounjaro - the latest weight loss medication

Research shows that certain nutrients and dietary strategies can naturally mimic and boost the effects of these medications. Increased intakes of fibre and monounsaturated fats (found in olive oil and avocados) — as well as the time of day when we eat, the order that certain foods are eaten in, the speed of eating and even chewing — can stimulate increased production of the same hormone responsible for the effects of these weight loss medications.

The currently available weight loss medications, such as Mounjaro and Wegovy, work by increasing the levels of a hormone called GLP-1 (glucagon-like peptide 1), a satiety signal that slows digestion and makes us feel full. These drugs also simultaneously decrease levels of an enzyme called DPP-4, which inactivates GLP-1.

As a result, this “stop eating” hormone that naturally survives for only a few minutes can be boosted by medication to survive for up to a week. This enables a semi-permanent, just-eaten sensation of fullness that consequently leads to decreased food intake and, ultimately, weight loss over the course of an entire week in-between your weekly injections.

Do you know your food groups?

What you eat can help...

Fibre — predominantly found in beans, vegetables, whole grains, nuts and seeds — is the most notable nutrient that can significantly increase GLP-1. When fibre is fermented by the trillions of bacteria that live in our intestines, the resultant byproduct, called short chain fatty acids, stimulates the production of GLP-1. Fibre consumption is one of the strongest predictors of weight loss and has been shown to enable weight loss even in the absence of calorie restriction.

Monounsaturated fats — found in olive oil and avocado oil — these are another nutrient that boosts natural GLP-1 in conjunction with the medications. One study showed that GLP-1 levels were higher following the consumption of bread and olive oil compared to bread and butter. Though notably, bread consumed with any kind of fat (be it from butter or even cheese) raises GLP-1 more than bread alone.

Another study showed that having an avocado alongside your breakfast bagel also increases GLP-1 more so than eating the bagel on its own. Nuts that are high in both fibre and monounsaturated fats, like pistachios, have also been shown to raise GLP-1 levels.

How you eat

Studies have shown that although the specific foods and nutrients that influence GLP-1 levels are important, it is only half the story. GLP-1 is a good example of how it’s not just what you eat that matters, it’s also how you eat it.

Studies show that the order we eat our foods are eaten in can impact GLP-1. This is referred to as "meal sequence".

Eating protein, like fish or meat, before carbohydrates, like rice, results in a higher GLP-1 level compared to eating carbohydrates before protein. Eating vegetables before carbohydrates has a similar effect.

Time of day also matters, because like all hormones, GLP-1 follows a circadian rhythm. A meal eaten at 8 a.m. stimulates a more pronounced release of GLP-1 compared to the same meal at 5 p.m. This may partly explain why the old saying “eat breakfast like a king, lunch like a prince and dinner like a pauper” is backed by evidence that demonstrates greater weight loss when breakfast is the largest meal of the day and dinner is the smallest.

The speed of eating can matter, too. Eating ice cream over 30 minutes has been shown to produce a significantly higher GLP-1 level compared to eating ice cream over five minutes. However, studies looking at blood sugar responses have suggested that if vegetables are eaten first, the speed of eating becomes less important.

Even chewing matters. One study showed that eating shredded cabbage raised GLP-1 more than drinking pureed cabbage.

Choosing the right foods can be hard

Smart foods & strategies alongside your medication

While you could argue that certain foods and dietary strategies can increase GLP-1 naturally so why do I need medication, the impact of diet alone is far less than what is achievable in conjunction with these medications.

One study of the GLP-1 raising effects of the Mediterranean diet demonstrated a peak GLP-1 level of approximately 59 picograms per millilitre of blood serum. The product monograph for Ozempic reports that the lowest dose produces a GLP-1 level of 65 nanograms per millilitre (one nanogram = 1,000 picograms). So medications raise your GLP-1 more than one thousand times higher than diet alone.

Using both the medication with the right eating pattern and types of foods can really help boost your weight loss and also get you into the right mindset for the longer term goal of keeping any lost weight off for good.

The following strategies are important for those who want to get into a better eating routine so you can keep the weight off longer term:

• Eat breakfast

• Strive to make breakfast the largest meal of the day (or at least frontload your day as much as possible)

• Aim to eat at least one fibre-rich food at every meal

• Make olive oil a dietary staple

• Be mindful of the order that you eat foods in, consume protein and vegetables before carbohydrates

• Snack on nuts

• Chew your food

• Eat slowly

That way, if or when you stop using these medications, you are in the right zone, habits and routine to continue eating healthily and not undo all your hard work.

Thanks for reading!