🍽️ Fuel Your Journey: The Best Foods to Eat While on GLP-1 Medications (Mounjaro, Ozempic)

If you're taking a GLP-1 Receptor Agonist (like Ozempic, Wegovy, or Mounjaro) for weight management or type 2 diabetes, you'll know that these injections can drastically change your appetite and how quickly you feel full.

These medicines work by mimicking a natural hormone, GLP-1, which slows down digestion and tells your brain you've had enough to eat, which is brilliant for reducing calorie intake! However, because you're eating less, it's vital to make every mouthful count.

Here’s a simple guide, based on scientific advice, to the foods you should prioritise and why they’re your best mates on this journey.

The Top 3 Nutritional Priorities

When your stomach is often feeling full or a bit queasy, focusing on nutrient-dense foods can help prevent deficiencies and manage common side effects like nausea and constipation. The main priorities are Protein, Fibre, and Hydration.

1. Lean Protein: Your Muscle Protector

When you lose weight rapidly, it’s common to lose muscle mass as well as fat. Eating enough protein is crucial to help prevent this muscle loss. Protein is also more 'satiating', meaning it helps keep you feeling fuller for longer.

• Good choices:

  • Lean Meats and Poultry: Chicken breast, turkey, and lean mince (try to choose low-fat options to reduce the risk of nausea).

  • Fish: Salmon (which also provides healthy fats) and white fish like cod.

  • Eggs and Low-Fat Dairy: Greek yogurt, cottage cheese, and skyr.

  • Plant-Based Options: Tofu, edamame, lentils, and beans.

  • Fitbakes Wraps, Bread and Bagels: all these three products are rich in protein, and taste great! Easy options for a quick lunch or a snack.

• Why it works: Higher protein intake is associated with preserving lean mass during weight loss, even in calorie-restricted diets [Source: Frontiers in Nutrition]. Aiming for around 25-30 grams per meal is a common recommendation to support this.

2. High-Fibre Foods: For a Happy Tummy

GLP-1s slow down your digestive system, which can sometimes lead to constipation. Fibre is essential for keeping things moving and supporting good gut health.

• Good choices:

  • Soluble Fibre (easier to digest): Oats, apples, carrots, and chia seeds. These are often easier on a sensitive stomach.

  • Vegetables: Broccoli, spinach, courgette, and peppers.

  • Whole Grains: Brown rice, quinoa, and whole-grain pasta (in moderation).

  • Legumes: Lentils, chickpeas, and beans (start slowly with these to avoid bloating).

  • Fitbakes Wraps, Bread and Bagels: all these three products are

     high in fibre, and taste great! Easy options for a quick lunch or a snack.

     

• Why it works: Fibre adds bulk to stools and helps regulate digestion. Soluble fibres, in particular, can be fermented in the gut to create short-chain fatty acids (SCFAs), which have been shown to upregulate the body's natural GLP-1 secretion [Source: News-Medical].

3. Healthy Fats: In Small Doses

Fats are important for overall health, including hormone production, but large amounts can slow digestion even further and may trigger nausea. It’s best to choose healthy, unsaturated fats and use them sparingly.

• Good choices:

  • Avocado

  • Olive oil (Extra Virgin is often recommended)

  • Nuts and seeds

  • Oily fish (like salmon and sardines)

• Why it works: Healthy unsaturated fats, such as those in olive oil and avocados, are thought to stimulate the natural release of GLP-1 and other hormones that contribute to feelings of fullness [Source: Healthline].

💧 The Essential Role of Hydration

Water is non-negotiable! Because GLP-1 medications reduce your appetite, they can also reduce your feeling of thirst, putting you at risk of dehydration. This is one of the biggest factors that can worsen side effects like constipation and headaches.

• Top Tip: Keep a water bottle with you and sip slowly throughout the day. Herbal teas or diluted sugar-free squashes can also help.

A Note on Meal Planning

It's common to find that large, heavy meals are uncomfortable. Many experts advise:

• Eat small, frequent meals rather than two or three big ones.

• Eat slowly and chew your food thoroughly to aid digestion.

• Prioritise protein and vegetables on your plate first, as they provide the most necessary nutrients.

Important Reminder: Foods that are very high in saturated or trans-fats (like fried food, fatty takeaways, and greasy pastries) or foods with lots of added sugar (like fizzy drinks, sweets, and refined carbohydrates like white bread) should be limited. They offer little nutritional value and are more likely to worsen nausea and other gastrointestinal side effects [Source: Cleveland Clinic].

This information is for general guidance only. Always consult your GP or a registered dietitian for personalised advice tailored to your specific medication and health needs.