What to Eat on GLP-1 Medications: A Dietitian's Guide Backed by Clinical Insight
By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT
GLP-1 receptor agonists—such as Ozempic, Wegovy, and Mounjaro—have revolutionized obesity and type 2 diabetes management. But these powerful medications are most effective when paired with strategic dietary changes. As a dietitian, I frequently counsel patients on how to fuel their bodies while minimizing common side effects like nausea, bloating, and constipation. Here's what the current evidence tells us:
Focus on Protein, Fiber, and Balanced Meals
- A recent review led by Dr. Lisa Neff, published in Medical News Today (1), emphasizes the importance of nutrient-dense eating while on anti-obesity medications (AOMs). Because these medications suppress appetite, nutrient intake becomes more concentrated and intentional. Dr. Neff recommends prioritizing:
- Lean proteins: chicken, turkey, tofu, eggs, or Greek yogurt
- Fiber-rich produce: leafy greens, berries, cruciferous vegetables
- Whole grains: oats, brown rice, barley
- Aim for at least 60 grams of protein per day to help preserve lean muscle mass during weight loss, a concern echoed by clinicians like Michelle Routhenstein, RD, and Dr. Mir Ali, a bariatric surgeon. Without adequate intake and strength training, patients risk muscle loss and nutritional deficiencies.
What to Limit:
- According to clinical guidance from Ohio State University Wexner Medical Center (2), certain foods may intensify side effects:
- High-fat or fried foods
- Spicy or acidic items
- Sugary beverages
- Carbonated drinks
- Alcohol
- These can aggravate nausea, reflux, or diarrhea, especially in the early stages of medication use.
- Additionally, starchy fruits (like bananas) and vegetables (such as potatoes and corn) may contribute unnecessary carbs without the satiety benefit. Instead, favor non-starchy options like tomatoes, bell peppers, and cucumbers.
Hydration & Meal Timing Matter
- Because GLP-1s reduce hunger cues, some patients unintentionally skip meals or forget to drink enough fluids—leading to dehydration and constipation. Most experts recommend 64 oz of water daily and small, frequent meals (2) to meet energy and nutrient needs without overwhelming the GI system. Talk to your doctor about what’s right for you.
Bottom Line:
- GLP-1s are a powerful tool, not a magic fix. Diet quality becomes even more crucial as appetite declines. Working with a registered dietitian can help ensure you meet your nutritional needs, support muscle retention, and optimize long-term results.
- As Dr. Neff explains, “Ongoing monitoring during treatment can enable early recognition and management of any concerns… and promote optimal health outcomes.” (1)
- If you’re starting a GLP-1, consider scheduling a nutrition consult to tailor these guidelines to your unique needs.
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