More Than a Weight-Loss Trend
Glucagon-like peptide-1 or GLP-1 isn’t just another buzzword—it’s a gamechanger for metabolic disease treatment around the world. In fact, experts project the demand for the drugs will reach 73.1% in 2025.
Specifically, it is a naturally-occuring hormone in your gut that helps regulate blood sugar, appetite, and digestion. Moreover, it’s the key ingredient behind blockbuster weight-loss drugs such as Ozempic, Wegovy, and Saxenda.
But here’s the twist: what you eat can actually affect your natural levels, whether you like it or not.
So, what do you do when your plate affects GLP-1 efficacy? In this article, we discuss what agonists are, what food blockers are, and how your diet impacts absorption of the hormone.
What Is GLP-1?
Specifically, your gut releases GLP-1 when you eat. In particular, it sends messages to your brain and pancreas, triggering:
- Insulin release
- Slower digestion
- Reduced appetite
Overall, this hormone helps your body manage glucose and avoid sharp blood sugar spikes after meals.
High levels are linked to improved blood sugar control, weight loss, and lower cardiovascular risk.
That’s why synthetic versions of the drug—called agonists—are now blockbuster drugs.
“For the first time in history, type 2 diabetes can really be suppressed and put it into remission,” remarked Danish physician and physiologist Jens Juul Host, who discovered GLP-1.
“These drugs have changed the entire treatment perspective for type 2 diabetes and obesity, and in recent years, GLP-1 receptor agonists have also been shown to protect the heart and kidneys.”
What Are GLP-1 Agonists?
Meanwhile, agonists are medications that mimic your body’s natural GLP-1.
Specifically, they activate the same receptors in the brain and pancreas, helping regulate appetite and glucose levels over time.
Common Agonists Include:
- Semaglutide – Ozempic, Wegovy
- Liraglutide – Victoza, Saxenda
- Dulaglutide – Trulicity
- Tirzepatide – Mounjaro
Correspondingly, healthcare providers prescribe these for type 2 diabetes, obesity, and in some cases, heart disease prevention.
Overall, demand is skyrocketing. Notably, prescriptions for agonists rose more than 300% between 2020 and 2024.
Food as a Natural GLP-1 Agonist?
Yes, some foods may stimulate production naturally. While they’re not as powerful as drugs, they support hormone balance.
Foods That May Boost GLP-1:
- Protein-rich foods – eggs, fish, whey protein
- High-fiber carbs – legumes, oats, barley
- Healthy fats – avocados, nuts, olive oil
- Fermented foods – yogurt, kefir, kimchi
- Leafy greens – spinach, kale
Generally, these foods may trigger greater secretion after meals and support gut health, a key factor in hormone regulation.
What Are GLP-1 Blockers?
Currently, there are no official blockers in the way that there are agonists. But some foods and ingredients may potentially suppress GLP-1 release or interfere with its action.
Suspected Blockers in Food (Indirect):
- Highly processed foods: These can disrupt gut microbiota and impair GLP-1 signaling.
- Sugary drinks and refined carbs: Chronic intake can cause insulin resistance and reduce hormone sensitivity.
- Excessive saturated fats: May increase inflammation and damage gut hormone pathways.
- Artificial sweeteners: There is conflicting evidence on this, but some studies show that they reduce GLP-1 release with regular consumption.
- Chronic overeating: This may dull GLP-1 response over time, reducing satiety signals.
While these aren’t “blockers” pharmaceutically speaking, they can blunt GLP-1’s effects, especially with long-term poor dietary habits.
How to Support GLP-1 Naturally
Overall, you don’t need prescriptions to improve GLP-1 activity—just smart dietary choices.
Practical Ways to Support GLP-1 Through Diet:
- Eat protein with every meal.
- Choose whole grains and legumes over refined carbs.
- Include prebiotics and probiotics for gut health.
- Limit ultra-processed snacks and sugars.
- Exercise regularly to improve hormonal sensitivity.
Moreover, intermittent fasting may also help increase GLP-1 sensitivity by allowing your body to recalibrate between meals.
Drugs vs. Diet
Here’s the bottom line:
Agonists deliver clinical results, especially for people with obesity or diabetes. But they come with costs and side effects.
As such, a diet that supports GLP-1 naturally can help anyone manage weight, blood sugar, and cravings more effectively.
Overall, no food will replace medication—but many can complement it. Hence, your daily diet isn’t just fuel. It’s hormone therapy on a plate.
Frequently Asked Questions
Can I rely on food instead of medication for GLP-1?
Diet can support, but those with medical conditions like obesity or diabetes may still need prescription agonists.
What foods should you avoid while taking GLP-1?
High-fat foods, especially fried, greasy food, slow down digestion. Hence, this worsens delayed gastric emptying, a common side effect.
Other foods that you should avoid while taking the drug include alcohol, caffeine, soda, sweetened juices, cheese, peanut butter, kale, cauliflower, and broccoli. Steer clear too of beans, butter, or spicy food, as some of these elevate blood sugar, while others cause heartburn.
How can I naturally activate GLP-1?
Overall, lean proteins, fruits, vegetables, healthy fats, and whole grains can help support the natural production of the hormone.
Opt for lean protein sources like beans, chicken, eggs, fish, low-fat turkey, and soy. Protein helps build muscle mass, strengthens bones, promotes cell generation, heals injuries, curbs hunger, and boosts your immunity. Moreover, it also burns fat and helps maintain weight loss.
Meanwhile, fruits and vegetables are high in antioxidants, dietary fiber, minerals, and vitamins, which can help lower blood pressure. In addition, these prevent the risk of developing certain cancers and helps manage diabetes.
Fats, on the other hand, help the body absorb certain vitamins, serves as energy reserves, helps you feel full, and aid in hormone production. Make sure to aim for good fats like omega-3, which helps reduce inflammation and bad cholesterol while increasing good cholesterol.
For dietary fiber, source them from whole grains like brown rice, corn, hulled barley, and millet. You can also try sweet potato, whole-wheat pasta, whole-wheat tortillas, and whole rye.
Does fasting promote GLP-1?
According to research, production tends to be low after an overnight fast, but surges after you eat food.
What happens if you eat too much on GLP-1?
Because these drugs tend to slow digestion (delayed gastric emptying), then eating too much food can lead to gastrointestinal discomfort. In particular, it can trigger nausea and vomiting.
What happens when you stop using GLP-1?
When you discontinue use of the drug, the process stops by which it regulates blood sugar levels and curbs appetite. Many end up regaining the weight that they had lost while on the drug.
Notably, patients may feel their old appetites coming back to their old levels. Worse, their appetites may be larger than before. In fact, some people become frequently hungry after stopping intake.
Can I eat eggs on semaglutide?
Yes, you can, as eggs are a good source of protein. They also help you maintain muscle even as you lose weight.
Can I drink coffee on semaglutide?
Yes, you can drink coffee while taking semaglutide. But do remember that it can potentially worsen symptoms like heartburn because of its caffeine content. Hence, it’s best to speak to your doctor to talk about safe portions and other precautions.
Who should avoid GLP-1?
People with the following should avoid taking agonists:
- Personal or Family History of Medullary Thyroid Carcinoma (MTC)
- History of Pancreatitis
- Severe Gastrointestinal Disease
- Allergic or Hypersensitivity Reactions
- Type 1 Diabetes
Women who are pregnant or breastfeeding are also strongly cautioned to avoid use of the drug.
Photo by Ella Olsson on Unsplash
