The Best and Worst Foods to Eat When Taking a GLP-1 Medication

Although GLP-1 medications are effective at helping you lose weight, that doesn’t mean you can “phone in” your daily diet. In fact, since these medications suppress your appetite — leading you to consume fewer calories — it’s more important than ever to eat foods that give you the most nutritional benefit. 

Below, you’ll learn more about GLP-1 medications, how to adjust your eating habits if you’re on one, and what experts say are the best and worst foods to eat.

How GLP-1 Medications Work 

GLP-1 medications include Zepbound (tirzepatide), Mounjaro (tirzepatide), Wegovy (semaglutide), and Ozempic (semaglutide). Zepbound and Wegovy are approved for weight management, and Mounjaro and Ozempic are for the treatment of type 2 diabetes.

This class of drugs works by slowing down the emptying of the stomach, causing people to feel full longer than normal, says Erin Rossi, RD, a clinical outpatient dietitian with the Cleveland Clinic’s Bariatric & Metabolic Institute. “GLP-1s also affect how the brain signals hunger and fullness,” she says.
 
Because these medications slow down digestion, it’s a good idea to keep your portion sizes small, advises Suki Singh, MD, family medicine and obesity medicine physician and system medical director for weight management and obesity medicine at Henry Ford Health in Michigan. “This can make feeling uncomfortably full or bloated less likely,” she says.

Best Foods to Eat When Taking a GLP-1 Medication

Even though your meals should be small, Singh says to make sure they contain a protein, one or two vegetables, and a starch. “When you’re eating, I also recommend that you have your solid foods first and wait about 15 to 20 minutes, then drink your liquids,” says Singh. “That way you’re not filling up your stomach with just liquids and not getting enough food, and it can help reduce bloating.”

Protein Helps You Keep Muscle While Dropping Pounds

Foods that contain protein should be a top focus for people on a GLP-1, says Dr. Rossi. “Protein protects from muscle loss. Whenever anyone loses weight quickly (from medications or any other reason), they will lose muscle along with fat, and the goal is to keep as much muscle as possible,” she explains.

Top protein foods to eat:

• Lean meat: This includes chicken, turkey, and lean cuts of beef (sparingly).
• Fish and seafood: Most types of seafood are good options, says Singh.
• Meatless sources of protein: Consider cottage cheese, eggs, and tofu.
• Liquid protein shakes or supplements: These can be helpful with getting enough protein and not missing meals, without making you uncomfortably full, says Rossi.

Fiber-Rich Foods Help Keep You Regular

Taking in less food and fluids while you're on a GLP-1 can impact regularity, Rossi explains. “Fiber can help prevent constipation and keep everything moving smoothly. Often people trying to diet will avoid carbohydrates, but it’s better to include a consistent amount of high-fiber carbs daily,” she says.

Top fiber foods to include:

• Whole grains: Brown rice, quinoa, and whole wheat contain nutrients and fiber.
• Beans: Black beans, white beans, and kidney beans all check two boxes — high in protein and fiber.
• Steel-cut oats: Steel-cut oats are a great breakfast option — low in fat and high in both protein and fiber.

It’s recommended that people eat 14 grams of fiber per 1,000 calories of food. If you are experiencing diarrhea as a side effect, talk with your provider. They may recommend avoiding or limiting foods higher in fiber until your bowel movements return to normal. 

Vegetables Provide Key Nutrients and Hydration

Singh recommends eating one to two servings of vegetables with meals. If you aren’t experiencing diarrhea or bloating, there are no restrictions on what to choose. A side benefit: Veggies are also a great source of fiber and have hydrating benefits.

“When people eat less [food] and are less hungry, they also tend to drink less and are more susceptible to dehydration,” says Rossi. “Many people will use electrolyte powders or sugar-free sports drinks in addition to water to help prevent dehydration.”

She adds that while the general goal for fluid intake is 8 to 10 cups per day, this can vary from person to person.

Best Snacks to Eat When Taking a GLP-1 Medication

Because you’re eating smaller meals, you may want to eat a morning and afternoon snack, says Singh.

Healthy snacks if you’re on a GLP-1:

• Yogurt: Pick a low-fat yogurt with more protein that doesn’t have too much added sugar, says Singh.
• Fruit: Not only can it quench a desire for something sweet, but fruit also contains fiber and can help with hydration. Apples, bananas, pears, and berries are all good options.
• Nuts: One-quarter cup of nuts is a great way to satisfy hunger and provides a good balance of unsaturated fat, protein, and fiber, says Singh.

Foods to Avoid When Taking a GLP-1 Medication

There are no forbidden foods for people taking GLP-1s, but some foods or types of foods may be more likely to cause side effects, says Rossi. The most common side effects of the medication class are nausea, vomiting, diarrhea, constipation, nausea, and dry mouth.

If a person is having issues with nausea, they should avoid high-fat foods on injection day and the day after because of the slowed stomach emptying, Rossi says.

In addition to causing GLP-1 medication symptoms to act up, fatty foods can cause acid reflux in some people, says Singh.

High-fat foods to avoid on a GLP-1:

• Red meats that are higher in saturated fat: Fatty cuts of red meat, processed meats, and bacon should be eaten only occasionally, if at all. 
• Cheese: Cheese often flies under the radar, but it is high in fat and should be limited or avoided, says Singh.
• Fatty fish: Although fatty fish is a good source of healthy fats, high-fat fish such as salmon may cause diarrhea in people taking GLP-1s. “Fatty fish don’t have to be completely avoided, but watch portion sizes,” says Singh.
• Highly processed foods and sugary drinks: Luckily, the recommendations for a healthy diet in the general population are the same for those on GLP-1 medication — and that means fried foods like fried chicken or French fries and ultra-processed foods should be avoided, says Singh.
• Pastries, donuts, cookies, and sugary drinks (including soda or any juices): These should also be limited or avoided, according to Singh.

Editorial Sources and Fact-Checking 

• How Much Dietary Fiber Should I Eat? U.S. Department of Food and Agriculture (USDA). November 14, 2023.
• Gorgojo-Martinez JJ, Mezquita-Raya P, Carretero-Gómez J, et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated With GLP-1 Receptor Agonists: A Multidisciplinary Expert Consensus. Journal of Clinical Medicine. December 24, 2022.