What to Eat (and Avoid) on a GLP-1 Plan

GLP-1 medications help regulate blood sugar, reduce appetite, and support sustainable weight loss — but the right foods can make or break your experience. Because these medications slow digestion, some foods can feel heavy or trigger nausea, while others keep you energized and satisfied.

Here’s what to reach for — and what to skip — if you want to feel your best. And if you need a GLP1 tracker, we’ve built our own web-based tracker available here.

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🥦 Foods to Enjoy Often

Focus on whole, nutrient-dense foods that are gentle on digestion, support gut health, and balance blood sugar. Think protein + fiber + healthy fat at every meal.

🌱 Protein Powerhouses

Helps preserve muscle and keeps you full longer.

• Wild-caught fish (salmon, sardines, trout)

• Organic chicken or turkey

• Pasture-raised eggs

• Plant proteins: lentils, tofu, tempeh, edamame

• Low-sugar Greek yogurt or cottage cheese

✅ Tip: Eat smaller portions more often to prevent nausea.

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🥬 Fiber-Rich Vegetables

Support digestion and blood-sugar stability.

• Leafy greens: spinach, kale, arugula

• Cruciferous veggies: broccoli, Brussels sprouts, cauliflower

• Non-starchy veggies: cucumber, zucchini, bell pepper, asparagus

• Root veggies: carrots, sweet potatoes, beets (moderate portions)

🌈 Eat a variety of colors — each provides unique antioxidants.

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🍓 Low-Sugar Fruits

Naturally sweet and full of antioxidants.

• Berries (blueberries, raspberries, strawberries)

• Apples or pears (with skin for fiber)

• Kiwi, citrus, melon in moderation

⚖️ Pair fruit with protein or fat to keep glucose stable.

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🥑 Healthy Fats

Boost satiety and fight inflammation.

• Avocado

• Extra-virgin olive oil

• Nuts (almonds, walnuts, pecans)

• Seeds (chia, flax, pumpkin, sunflower)

• Fatty fish (salmon, mackerel, sardines)

🧠 Healthy fats improve nutrient absorption and brain health.

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🌾 Complex Carbs

Provide lasting energy without spikes.

• Quinoa, brown rice, farro, barley

• Steel-cut oats

• Beans and lentils

🍽️ Start with small servings — GLP-1s slow carb digestion.

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💧 Hydration & Gut Support

Digestion slows, so hydration matters more than ever.

• Water with lemon or electrolytes

• Herbal teas (ginger, peppermint for nausea)

• Fermented foods: kefir, sauerkraut, kimchi

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🚫 Foods to Limit or Avoid

Because GLP-1s slow your gut, these foods often lead to bloating, nausea, or sluggishness — and undermine your metabolic progress.

🍔 Ultra-Processed Foods

Low in nutrients, high in additives.

• Chips, crackers, packaged snacks

• Frozen “diet” meals

• Candy, cookies, pastries

• Fast food

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🧁 Sugary Foods & Drinks

Spike glucose and worsen nausea.

• Soda, sweetened teas, energy drinks

• Fruit juice (even 100%)

• Sweet coffee drinks, syrups

• Refined cereals or desserts

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🌭 Industrial Seed Oils

Highly processed and inflammatory.

• Canola, corn, soybean, safflower, sunflower oils

• Fried foods and commercial dressings

✅ Use olive, avocado, or coconut oil instead.

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🥩 Heavy or Fried Foods

Hard to digest and often trigger reflux.

• Bacon, sausage, fried chicken

• Creamy sauces, cheese-laden dishes

• Large portions of red meat

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🍞 Refined Carbs

Quickly spike and crash your blood sugar.

• White bread, pasta, rice

• Pastries, bagels, crackers

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🍷 Alcohol

Increases nausea and dehydration risk.

• If you drink, limit to occasional small servings with food.

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🧭 Quick Reference Guide

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🌟 The Bottom Line

On GLP-1s, less food means every bite matters. Choose real, whole ingredients that deliver protein, fiber, and healthy fats to stabilize blood sugar, protect muscle, and support long-term metabolic health.

Your plate should be colorful, simple, and satisfying — not complicated. Think: grilled salmon with roasted veggies and olive oil instead of a processed meal bar.

The reward? More energy, better digestion, and a smoother experience on your GLP-1 journey.