We most likely don’t need to inform you this, however the GLP-1 treatment phenomenon has effectively and actually swept the nation. Each weight reduction firm is trying so as to add it to their repertoire, and also you most likely know of at the least one one that is presently utilizing or has used a GLP-1 treatment to shed some weight.
Though these medicines have helped many obtain plain weight reduction outcomes, it’s not all the time essentially the most sustainable resolution. Research present rebound weight achieve after stopping treatment is a critical problem1, and it’s not a way that needs to be relied on ceaselessly.
Most significantly, we’d all do effectively to do not forget that though the media primarily treats GLP-1 as a synonym for Ozempic, it’s really a hormone naturally produced within the physique to control blood sugar and urge for food. Whereas GLP-1 medicines deal with kind 2 diabetes and weight problems by mimicking this hormone, it’s additionally attainable to advertise GLP-1 manufacturing naturally.
For individuals who need to reduce weight with out GLP-1 medicines (or who need to preserve weight reduction after stopping therapy), sure meals that promote GLP-1 within the physique could be the reply. Learn beneath to study extra about GLP-1’s perform as a hormone, meals that improve GLP-1 naturally, and different pure GLP-1 boosters that might make it easier to assist a wholesome weight long run.
What Is GLP-1 and Why Does It Matter?
GLP-1, or glucagon-like peptide-1, is a hormone that helps to control urge for food and blood sugar within the physique. Medicines constituted of this hormone, referred to as glucagon-like peptide-1 receptor agonists (GLP-1 RAs), have been initially designed to assist these with kind 2 diabetes to handle their blood glucose ranges2. Nevertheless, as we all know, they will additionally assist these with out kind 2 diabetes reduce weight.
Frequent GLP-1 RAs embrace semaglutide and tirzepatide, that are usually taken in an injection or tablet type on a weekly foundation3. A 2022 examine stories that the bottom dose of 0.5 mg per week of semaglutide can present the physique with a gentle state of round 65 nanograms per milliliter (ng/mL) of GLP-1 after 4 to five weeks of weekly use4. To place that into context, meals that stimulate GLP-1 within the physique present peak concentrations of about 9.7 and 42 pmol/L (0.032 to 0.139 ng/mL or 32 to 139 pg/mL)5.
Stimulating GLP-1 Manufacturing Via Food regimen
Research of the Mediterranean food regimen present that the mixture of lean protein, wholesome fat, and dietary fiber-rich meals stimulate excessive ranges of GLP-1 after meals (in comparison with a high-fiber vegetarian food regimen)6. The Mediterranean meal additionally produced a considerably larger second peak of GLP‑1 round 150 minutes after consuming, in comparison with the high fibre vegetarian meal.
What’s extra, sticking to a nutritious diet can supply advantages that GLP-1 treatment can’t. For instance, a Mediterranean food regimen can cut back cardiac occasions greater than GLP-1 drugs alone. A 2023 examine exhibits that semaglutide, a GLP-1 agonist, lowered cardiovascular occasions by 20%, whereas different research present that the Mediterranean food regimen can cut back coronary heart illness by as much as 30% for these in danger7,8,9.
How Meals Triggers GLP-1 Manufacturing
The vitamins in meals stimulate GLP-1 manufacturing in quite a lot of methods. Dietary fiber from fruits, greens, and entire grains are damaged down within the intestine by bacterial fermentation10. This course of produces brief chain fatty acids that bind free fatty acid receptors, which in flip secrete GLP-1. Much like this course of, mono- and polyunsaturated long-chain fatty acids stimulate GLP-1 launch by way of sure free fatty acid receptors. Protein-induced GLP-1 secretion shouldn’t be effectively understood, however it seems to primarily assist GLP-1-mediated satiety.
The GLP-1 launched into the physique after consuming is generally saved in L cells, or intestinal endocrine cells. These L cells are discovered largely within the decrease a part of the small gut (the ileum) and the colon. GLP-1 is secreted from these cells in response to nutrient ingestion11. You can name L cells a GLP-1 “manufacturing facility.”
The foremost distinction between the GLP-1 you are taking by way of treatment versus that in meals is how lengthy it lasts within the physique. Whereas GLP-1 medicines like semaglutide can final for a couple of week or so within the physique, human GLP-1 has a half-life of solely about two minutes12. Fortuitously, there are methods to increase the GLP-1 impact within the physique by meals with some easy suggestions. First, let’s discuss particular meals that stimulate GLP-1 manufacturing within the physique.
Meals that Improve GLP-1 Naturally
In case you’re trying to improve GLP-1 ranges by your each day meals and snacks, take a look at the checklist beneath for meals that improve GLP-1 naturally13,14,15,16,17.
Excessive-fiber Meals:
- Oats
- Beans
- Brussels sprouts
- Resistant starch sources like cooked and cooled potatoes or rice in addition to inexperienced bananas
Protein-rich Meals:
- Eggs
- Fatty fish
- Greek yogurt
- Lean poultry
Wholesome Fat:
- Olive oil
- Avocados
- Nuts, particularly nuts wealthy in monounsaturated fat like macadamias, hazelnuts, pecans, almonds, and peanuts
Fermented Meals:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
Stunning Meals that Stimulate GLP-1:
- Darkish chocolate
- Espresso
- Inexperienced tea
The Berberine Query
It isn’t simply meals that might have an analogous impact as GLP-1 agonist therapies — some research present the natural complement berberine could possibly be a pure various to GLP-1 medicines. A 2020 examine confirmed that these taking berberine misplaced on common about 2.07 kg (4.5 lbs) over roughly 1 to three months18. Nonetheless, critiques are combined. A current 2025 examine confirmed that contributors who consumed 1 gram of berberine each day for six months had no significant change in adiposity (AKA the buildup of physique fats)19.
The NIH stories that research have been performed with people for roughly eight weeks with people taking 1000 mg each day, however they have been excessive in bias20. Extra high-quality research will should be completed earlier than making any conclusions about berberine’s effectiveness in supporting weight reduction.
Meal Timing and Meals Synergies
In relation to GLP-1 stimulation, the way in which you eat GLP-1 meals is simply as essential as what you eat. Well being specialists recommend that consuming slowly and chewing your meals totally may help assist GLP-1 stimulation21. As well as, pairing fiber-rich meals and meals wealthy in wholesome unsaturated fat with lean sources of protein can have a huge impact on the physique’s GLP-1 ranges after meals22,23.
Train and Life-style Components
Together with meals, there are a selection of life-style elements that may stimulate GLP-1 manufacturing within the physique. You could be stunned to search out that you just most likely already interact in these GLP-1 supporting behaviors, as they’re all typically good habits to include in any wholesome life-style21,24,25:
- Train: It doesn’t matter what kind of train you interact in, transferring extra can assist GLP-1 launch within the physique.
- Satisfactory sleep: Sleep disruptions can impair GLP-1 secretion, so attempt to set up a bedtime routine, sleep at the least seven hours each day, and go to your physician for those who suspect your sleep is being interrupted by a medical situation.
- Managing stress: Power stress ranges can impair GLP-1 launch. By participating in leisure respiratory, meditation, yoga, speak remedy, or different stress-reducing actions, you’ll be able to assist decrease cortisol — which in flip helps assist GLP-1 launch.
Key Takeaways
Though meals could not have the ability to match the dramatic weight reduction results of GLP-1 medicines, it does have its clear advantages over GLP-1 RAs. GLP-1 meals can work together with your physique’s pure methods to create sustainable adjustments that stretch far past the size. Such adjustments may help defend your coronary heart and physique with none actual unwanted side effects.
A food regimen wealthy in meals that stimulate GLP-1 manufacturing may help assist weight reduction by itself, or make it easier to preserve weight reduction after stopping GLP-1 RA therapy. For the most effective outcomes, the simplest upkeep plan after stopping therapy must also embrace different GLP-1 selling behaviors like train, enough sleep, and stress administration.
Incessantly Requested Questions
You’ll be unlikely to reduce weight as rapidly by naturally activating GLP-1 versus Ozempic. Nevertheless, for those who preserve a constant wholesome life-style that features a food regimen filled with GLP-1 meals, common train, and enough sleep, then you might probably lose important weight over time — and hold it off. Plus, you’ll have a a lot decrease danger of unwanted side effects.
The size of time it takes to reduce weight with GLP-1 meals will depend upon the portion sizes you devour, your beginning weight and well being standing, and the train and life-style elements you interact in. There isn’t a assured weight reduction consequence or timeline with regards to a routine of consuming GLP-1 meals.
You’ll be able to take berberine to assist weight reduction for those who select, however there are nonetheless combined leads to its effectiveness on weight reduction outcomes. We suggest simply sticking to a wholesome, balanced food regimen of GLP-1 meals, together with transferring extra and sleeping sufficient every evening.
Whereas there are famous unwanted side effects of GLP-1 RAs, there are not any famous unwanted side effects of GLP-1 meals — except in fact, you’re allergic or illiberal to sure meals.
Sure, you’ll be able to (and may) devour GLP-1 meals with medicines! All you’re doing is consuming a wholesome, balanced meal routine filled with lean proteins, wholesome fat, and dietary fiber, which is a universally nutritious diet for most individuals.
Sources:
Sources
- https://www.bmj.com/content material/392/bmj-2025-085304
- https://www.nature.com/articles/s41467-025-67701-9
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12803457/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8736331/
- https://ajcn.diet.org/article/S0002-9165percent2824percent2900005-4/fulltext
- https://onlinelibrary.wiley.com/doi/10.1002/dmrr.3406
- https://pubmed.ncbi.nlm.nih.gov/29897866/
- https://nutritionsource.hsph.harvard.edu/2018/06/22/predimed-retraction-republication/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7190876/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12125019/
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- https://www.sciencedirect.com/science/article/abs/pii/S2405457720300802
- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2844037
- https://www.nccih.nih.gov/well being/berberine-and-weight-loss-what-you-need-to-know
- https://well being.osu.edu/wellness/exercise-and-nutrition/activiating-glp-1-naturally
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10528427
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