Ozempic and other GLP-1 injections have been receiving a lot of press over the last few years. However, many people still do not know that there are foods that can have a similar effect to these medications. This means it is possible to help decrease one’s appetite for longer periods of time by making certain nutritional choices throughout the day.
Because GLP-1 is a hormone that slows the rate of digestion, it is possible to encourage your body to produce more of it through curating meals that naturally trigger its release into the bloodstream. Foods high in protein are especially effective at this. This is why many protein shakes contain 20 or more grams of protein — thanks to ingredients like whey or nut butters. Other protein-dense options to consider are:
- Edamame
- Eggs
- Greek yogurt
- Tofu
- Salmon
Also, consider adding foods that contain higher amounts of fiber and protein to your weekly meal plans. The following will also lengthen the amount of time between hunger waves, so you feel fuller longer:
- Lentils
- Pinto, kidney and black beans
- Overnight oats
- Flax or chia seeds (try this Chia Pudding recipe I created as an online extra for TOPS News if you need a place to start!)
And if it feels too intimidating to jump right into modifying dishes you regularly prepare, there is an assortment of other items that can assist in stimulating the release of GLP-1 when they are added to snacks and entrees they pair well with. This includes:
- Avocado
- Cinnamon
- Cumin
- Garlic
- Green tea
- Kale
- Fermented foods and beverages such as kefir, kombucha, miso and sauerkraut
Do keep in mind that although daily nutrition can be used to moderately boost the amount of GLP-1 hormone one’s body organically produces, it is unlikely to have as significant an impact as GLP-1 medications prescribed by healthcare providers. This is why the information shared here is not meant to encourage you to start — or cease — use of any medications your doctor has recommended as a part of a treatment plan. Feel free to continue the discussion of this trending topic via the comments box below.
Make the rest of January health-full start to 2026!
~Rachel
