As you journey with a GLP-1 medication, like those used for weight management, you've likely noticed that managing hunger is easier—but dealing with side effects like nausea or constipation can be a challenge.
These medicines work by slowing down the movement of food through your stomach, which is great for feeling fuller, but if you don't adjust your diet, it can lead to discomfort. The good news is that smart food choices are your best tool for managing these common issues.
Here is an easy-to-understand guide to eating well and staying comfortable on your GLP-1 journey, with a focus on maintaining high nutrition quality and incorporating smart, macro-friendly options.
1. Conquer Nausea with Gentle Foods
Nausea is one of the most common side effects, especially when first starting or increasing your dose (up to 44% of patients report it) [Source: NutritionEd.org]. Your goal is to choose foods that are bland, easy to digest, and won't sit heavily in your stomach.
| Food Category | What to Choose | Why It Helps |
| Starches/Grains | Plain crackers, toast, rice cakes, mashed potato. Fitbakes Low-Carb Bread (easy to toast and gentle). | These are often low in fat and easy on the stomach, providing gentle energy. |
| Protein | Scrambled or poached eggs, plain Greek yogurt (low-fat/sugar), plain chicken or fish (poached or grilled). | Protein is essential for preventing muscle loss, but choose simple, low-fat preparations. |
| Fluids | Ginger tea, clear broths, and still water. | Ginger is a known natural remedy for settling the stomach. Sipping fluids slowly prevents the 'over-full' feeling. |
Top Tip: Avoid foods that are known to worsen nausea, such as high-fat, fried, or very spicy meals, as these can delay stomach emptying even further [Source: Cleveland Clinic].
2. Beat Constipation with Fibre and Fluids
Constipation is another frequent issue because digestion is slowed down and fluid intake often drops when appetite is reduced.
The solution is a two-pronged approach: boost fibre intake and ensure excellent hydration.
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Hydration: Sip at least 2 litres of still water throughout the day. Dehydration is a major cause of constipation and can also worsen nausea.
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Fibre Power: Gradually increase your intake of fibre-rich foods to get things moving:
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Fruits: Berries, pears, and apples.
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Vegetables: Leafy greens (like spinach), carrots, and broccoli.
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High-Fibre Grains: Fitbakes High-Protein Wraps offer a great source of dietary fibre, making them an excellent choice for light lunches without the heavy feeling of traditional refined wraps.
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3. Adopt the "Small and Often" Strategy
GLP-1s make you feel full very quickly. Instead of trying to force down three traditional large meals, try eating smaller, balanced portions more frequently.
Experts often recommend aiming for 3 small meals and 1 or 2 light, nutritious snacks [Source: Medicspot]. This keeps your energy levels steady and prevents your stomach from becoming over-stretched, which is a major trigger for discomfort. Always stop eating the moment you feel comfortably full.
Why Fitbakes Products Fit the GLP-1 Diet
Because you are eating less overall, the quality of your snacks and small meals is paramount. You need high-nutrient density without unnecessary sugar or saturated fat.
This is where smarter choices, like Fitbakes products, can be very helpful on your GLP-1 journey:
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Protein Focus: The higher protein content in the Fitbakes Low-Carb Bread and High-Protein Wraps supports muscle maintenance while ensuring you feel satisfied with smaller portions.
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Fibre Content: As highlighted, fibre is crucial for managing constipation. The fibre in Fitbakes breads and wraps helps support healthy digestion without the heavy, refined carbs found in other bakery items.
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Low Sugar: High sugar intake can cause energy spikes and crashes, which is best avoided on this medication. Fitbakes' focus on significantly lower sugar aligns perfectly with a stable, healthy eating pattern.
Using products like Fitbakes Wraps for a light chicken or egg salad, or Fitbakes Bread for a quick piece of toast with avocado, allows you to enjoy familiar foods while sticking to the recommended dietary priorities: lean protein, high fibre, and low fat/sugar.
By focusing on these food strategies—prioritising lean protein, increasing gentle fibre, and managing portion sizes—you can minimise discomfort, support your body's nutritional needs, and get the most out of your GLP-1 medication.