Every bite matters when you start taking a GLP-1. Prioritizing nutrient-dense foods that support your gut and digestive health and maintaining proper hydration can make a real difference in your comfort, energy levels, and long-term success.
As a registered dietitian, I’ve helped many clients navigate these changes. Based on what I’ve seen, it’s not uncommon for people prescribed GLP-1s to be told simply to “eat healthy and drink water” to maintain their health, leaving them confused about what that means in practicality. What does “healthy” look like as your appetite, digestion, and body shift?
So I’ve pulled together my top grocery staples for GLP-1 users, along with practical, science-backed reasons each can help you feel nourished. The below list is broken up into categories based on common challenges associated with GLP-1 use. Hopefully, this guide will help you navigate the grocery aisles (or Instacart website) with ease and make choices that align with your health goals. And remember, this is general advice; whenever possible, meeting with a registered dietitian can help you get truly personalized guidance along your GLP-1 journey.
Protein
For GLP-1 users, protein does more than just fill you up—it’s crucial for making the most of every bite when your appetite is smaller. Prioritizing protein helps maintain muscle mass during weight loss, as losing weight too quickly can lead to muscle loss along with fat. (And you don’t want to lose muscle—it’s essential for maintaining strength, mobility, and metabolic health, all of which are key to sustaining weight loss, staying active, and supporting long-term well-being). The macro also promotes satiety, which will prevent hunger from sneaking back too soon. Here are some protein staples GLP-1 users might find beneficial to include in their diet.
Salmon
Salmon isn’t just a protein powerhouse. It’s also a great dose of omega-3s, which support heart health and help calm inflammation, a condition often associated with obesity and type 2 diabetes. Even a few bites provide an impressive amount of omega-3s, contributing significantly toward the recommended adequate intake of 1.1 grams per day for women and 1.6 grams per day for men. (Just 1 ounce of salmon provides more than 0.5 grams.)
Eggs
Eggs are easy to prepare, gentle on digestion, and help you feel full. Their protein helps you keep muscle through weight loss, and they provide key nutrients that many people who take these medications don’t eat enough of, like vitamin D and choline. Scrambled, hard-boiled, or poached, eggs offer reliable nutrition and energy when you need it most.
Ultra-filtered milk
Ultra-filtered milk is 100% real cow’s milk that goes through a special filtration process to separate and concentrate the protein while significantly reducing the sugar (lactose) content, giving it a unique nutritional profile—around 11 grams of protein per 8-ounce serving. It’s easy to drink on its own, add to smoothies, or use in recipes.
Fiber & gut health
Fiber and gut-friendly foods are game-changers for GLP-1 users. These medications can delay gastric emptying and slow down your digestive tract, which means getting enough fiber is key to keeping things moving and staying comfortable. Here are some top picks for fiber support.
Prunes
Prunes offer both soluble and insoluble fiber, proving especially helpful for the regularity challenges that often come with GLP-1s. Their mild laxative effect is gentle but effective, and their natural sweetness can satisfy sugar cravings. Thanks to their low glycemic index, prunes also help maintain stable blood sugar levels, which is crucial for GLP-1 users managing diabetes or aiming for better glucose control.
Berries
Antioxidant-rich and full of gentle fiber, berries like blueberries and raspberries support gut health and encourage regularity. Their low sugar content helps stabilize blood glucose, and they’re easy to add to yogurt or oats for a tasty nutrition boost.
Digestive comfort foods
When your appetite shifts and nausea or stomach sensitivity appears, having options that soothe your system is key to enjoying meals. These foods are gentle, easy to tolerate, and help you meet your nutrition goals without adding digestive stress.
Greek yogurt
Packed with protein and probiotics, Greek yogurt is easy on the stomach. The protein helps satisfy hunger, and the probiotics support gut health. Enjoy it plain, with fruit, or as a dip for veggies.
Ginger
If you struggle with nausea while taking GLP-1s, ginger can offer real relief. Try ginger tea, chews, or add fresh ginger to a stir-fry for anti-nausea support. It’s a gentle, reliable way to make eating more comfortable.
Hydration support
Hydration is easy to overlook when your appetite dips, but it happens often—and is vital for GLP-1 users. Keeping your fluid options varied and interesting can help you stay ahead of side effects like fatigue or headaches.
Cucumber and citrus-infused water
Sometimes plain water just doesn’t do it for you. Adding cucumber or citrus and allowing it to infuse for a while can make sipping more appealing and encourage regular hydration throughout the day. You can also enjoy water with a splash of 100% fruit juice for some flavor and a small amount of extra antioxidants.
Bone broth
Bone broth provides electrolytes for hydration and contains natural collagen and minerals to soothe a sensitive digestive system. Its warmth can be calming if you have a smaller appetite or mild nausea.
And what about supplements?
Some data suggest that multivitamins, vitamin D, and omega-3 or fish oil supplements can help fill nutrient gaps while taking GLP-1s, and that protein and creatine supplementation may help preserve lean mass and build muscle strength during weight loss. Ultimately, your supplementation plan should be based on individualized, evidence-based care. It’s always best to defer to your healthcare provider, who can guide you based on regular bloodwork and your unique health profile. You can also partner with a registered dietitian to strategize on the nutrition aspect of your journey.
Related:
Get more of SELF’s great service journalism delivered right to your inbox.
