- GLP-1s curb appetite and slow digestion, supporting weight loss but complicating nutrient needs.
- Enjoying winter fruits is an easy way to pack in vitamins, minerals, fiber and antioxidants.
- Dietitians suggest avocados, cranberries, prunes, kiwi and more if you’re on a GLP-1 medication.
Glucagon-like peptide-1 (GLP-1) medications help with weight loss by curbing appetite and slowing digestion—but they can also make it harder to eat enough to meet your nutrient needs. GLP-1s work by making you feel full more quickly, so it is essential to prioritize nutrient-dense foods to help minimize any nutritional deficiencies. “In essence, every bite counts,” says Melissa Mitri, M.S., RD.
“Fruits are a nutritional powerhouse, offering vitamins, minerals, antioxidants and fiber, all of which are essential for maintaining energy, gut health and overall well-being,” says Lauren Manaker, M.S., RDN. Besides providing essential nutrients, fruits may also help with managing GLP-1 side effects, such as nausea, constipation, diarrhea and dehydration. “Fiber-rich fruits promote regularity and support gut health, while hydrating fruits help counteract dehydration,” adds Manaker. When selecting which fruits to eat on a GLP-1 medication, consider in-season fruit. “In-season fruits are not only more flavorful and affordable, but also at their nutritional peak,” comments Manaker.
We spoke with dietitians to share their top in-season fruits to eat while on GLP-1 medications.
1. Avocado
“This fat and fiber combination [of avocados] can complement GLP-1s by enhancing satiety and supporting natural GLP-1 production,” explains Mitri.
One review found that adding half or a whole avocado to a meal increased post-meal fullness and reduced hunger and the desire to eat for up to three to five hours, while modestly improving satiety hormone profiles compared to those who did not have avocado. These results were likely due to avocado’s high unsaturated-to-saturated fat ratio and its soluble and prebiotic fiber content.
2. Apples
Packed with 4 grams of fiber apiece, apples are another fiber-rich fruit. Insoluble fiber in apple skin can help manage GLP-1-related constipation, says Mitri. Apples increase stool weight, and insoluble fiber increases how quickly foods move through the gut—important for relieving constipation.,
“They [apples] are also highly nutritious, providing a mix of vitamins and antioxidants while being naturally low in calories,” she adds.
3. Cranberries
Cranberries are a source of polyphenols, including anthocyanins, flavonoids and proanthocyanidins (PACs). “These compounds are known for their antioxidant and anti-inflammatory properties, which support overall health,” explains Manaker. But for GLP-1 users, these compounds may be particularly helpful.
“Data suggest that these polyphenols may have a prebiotic effect on Akkermansia muciniphila, a beneficial gut bacterium linked to improved metabolic health,” says Manaker. Research suggests Akkermansia plays a role in inflammation, insulin sensitivity, glucose control and even how the body stores fat. Cranberry polyphenols, especially PACs, appear to work hand-in-hand with Akkermansia by encouraging mucus production in the gut, which helps strengthen the intestinal barrier and protect against inflammation.,
“This is especially important for GLP-1 users, as these benefits may help address common medication side effects like constipation, support gut health and improve overall metabolic health,” Manaker explains.
4. Prunes
“Prunes are another winter-friendly fruit that offers a host of benefits for GLP-1 users,” shares Manaker. Prunes provide digestive benefits, support bone health and offer food and meal satisfaction.
With constipation as a common GLP-1 side effect, prunes can be a great natural option to get things going. “Prunes are a source of fiber, sorbitol and polyphenols, which promote regularity and support a healthy gut microbiome,” Manaker says.
Emerging research suggests that GLP-1 medications may modestly reduce bone mineral density, so incorporating foods that support bone health is crucial. “Clinical studies show that daily prune consumption may help preserve bone mass and slow bone loss, which is especially important for postmenopausal women,” notes Manaker.
5. Kiwis
“Kiwis are a fantastic source of dietary fiber, which can help promote regularity and alleviate constipation,” explains Manaker. Eat the whole kiwi—skin and all—for extra fiber.
But kiwi’s benefits for people on GLP-1 medications don’t end there. “Kiwis contain a natural enzyme called actinidin, which aids digestion, which can make them particularly beneficial for GLP-1 users experiencing gastrointestinal side effects,” Manaker says.
6. Oranges
“Oranges contain 70% of the Daily Value of vitamin C, which assists with the absorption of iron from plant foods,” explains Lauren Harris-Pincus, M.S., RDN., Iron deficiency is already a concern among premenopausal women, but add in the limited calorie intake with GLP-1 medications, and the risk increases., Including oranges and other vitamin C–containing citrus in the diet—particularly alongside iron-rich foods—can help decrease the risk of iron deficiency, notes Harris-Pincus.
Besides iron absorption, vitamin C from oranges also supports skin and bone health during weight loss. “Vitamin C is also essential in collagen formation—a necessary component of bone, skin and cartilage—and important to support bone health and skin health with weight loss,” adds Harris-Pincus.
Meal Plan to Try
Simple 7-Day GLP-1-Friendly Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
When your appetite is low from GLP-1 medication, every bite really does matter. Choosing in-season winter fruits is an easy way to pack in vitamins, minerals, fiber, antioxidants and hydration, all of which help support steady energy, digestion and overall health. Fruits offer a nutrient-dense option that can even help ease common side effects of GLP-1 medications. Prioritize fruit in your daily eating plan, and choose in-season fruits when possible for greater flavor, nutrition and affordability.
