Foods to eat and limit when taking GLP-1 medications

GLP-1 tells the body to release insulin which helps to transport sugar (glucose) around the body. This hormone also sends a message to the brain to say ‘stop eating because we have enough glucose and energy for the body now thank you!’. The drug also slows down digestion and the speed at which food travels through your stomach.

Put this all together and you feel fuller for longer with less food and you lose weight. People also find that they have fewer cravings for high fat and sugar foods less which is a great help too.

With a smaller appetite, it is even more important to plan your meals carefully to ensure you stay nourished. Below is a list of foods that are important to include every day.

• 2-3 serves of lean meats such as chicken breast, lean red meat, fish and seafood, eggs and tofu
•  At least 5 serves of vegetables in a variety of different colours. A serve is around a cup of salad or ½ cup of cooked vegetables. It doesn’t matter if these are fresh, frozen or tinned. Starchy vegetables are going to be more filling so to make it easier to get your 5 serves in.

Good choices include:

• Spinach
• Kale
• Broccoli
• Zucchini
• Pumpkin
• Capsicum
• Cauliflower
• Carrots

Choose 1-2 handfuls of fruit that is in season if you can as it is more likely to be cheaper and tastier. Again fresh, frozen or tinned is fine. Higher fibre choices may help with keeping you regular such as:

• Kiwi fruit (with the skin if you can manage it)
• Oranges
• Mandarins
• Rockmelon
• Apples (with the skin)
• Berries

3 or more small serves of wholegrains such as:

• Wholegrain bread
• Quinoa
• Wholemeal or high fibre pasta
• Black or red rice
• Oats/porridge
• High fibre flaky cereal
• Muesli
• Legumes (beans and lentils) in small amounts

3 or 4 serves of low-fat dairy foods such as a cup of light milk, 200g of low fat yoghurt and 30g of hard cheese.

A little serve of healthy fats at your meals will help keep your gallbladder working well and can help to enhance the flavour of meals. Good choices include:

• 1 tsp of extra virgin olive oil
• ¼ of a small avocado
• 1tbsp of peanut butter

Fermented foods are a natural source of probiotics which can support the health of your gut and prevent gastrointestinal issues from the GLP-1 drugs. These foods include:

• Kimchi
• Fresh sauerkraut (look for them in the fridge section of the supermarket)
• Kefir
• Yoghurts

Water, water and more water! Cutting down your food intake will naturally lead to a loss of hydration (due to a loss of water and carbohydrate stores in your muscles). To stay hydrated drink water, tea or herbal teas throughout the day. This will keep you maintain your energy and brain power while you are eating less.

Food to enjoy less often

Wasting precious space on your plate with foods that are low in nutrients while being high in kcals may leave you feeling tired and may even slow down your weight loss. High fat and sugar foods come in small packages so it can be tempting to snack on these foods through the day. These foods and drinks include:

• Fruit juice
• Iced coffees
• Milkshakes
• Soft drinks
• Energy drinks
• Protein balls
• Lollies
• Pastries
• Biscuits
• Fried foods
• Alcohol

Some other tips:

• Eat smaller, more frequent meals: This can help manage side effects like nausea.
• Monitor portion sizes: GLP-1 medications can enhance feelings of fullness, so it's important to listen to your body and avoid overeating.
• Consult with a dietitian: Personalised advice can be invaluable, especially when managing side effects or specific dietary needs.

Written by: Anna D’Arcy, Accredited Practising Dietitian for My Nutrition Clinic