Weight loss medications like GLP-1s have changed the game when it comes to weight and metabolic health. But alongside reducing appetite (1), these medications can change how food feels in your body—sometimes literally. Nausea, diarrhea and/or constipation and even vomiting are commonly reported side effects (2). That means what you eat, and how you eat it, matters more than ever.
Whether you’re considering a GLP-1, just starting one, or figuring out how to eat for the long haul, the tips below, all based on a review of clinical research, are intended to help you feel your best while supporting your health goals.
What to Eat on GLP-1s
1. Nutrient-dense, small meals
Because GLP-1s reduce your appetite (1), you may find yourself eating fewer calories than before. That makes the quality of the food you’re consuming extra important.
Smaller meals can also help manage side effects like nausea (3). “When your appetite drops, you want to make every bite count,” says Melissa Jaeger, a dietitian and Head of Nutrition at MyFitnessPal. “Focus on combining lean protein and fiber into smaller meals spread throughout the day.”
Instead of skipping meals entirely, aim for smaller plates filled with:
- Fruits and vegetables
- Whole grains
- Lean proteins
Smaller, well-balanced meals can still deliver big health benefits.
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2. Lean protein to preserve muscle
Weight loss may be your ultimate goal with GLP-1s, and these medications have been shown to help reduce body fat. But some of the weight lost may also come from muscle mass (3). In both the STEP 1 trial and the SURMOUNT-1 trial, participants lost fat mass, but lean mass (muscle mass and anything that is not fat) was lost, too (4, 5).
“Getting enough protein may help to protect your lean body mass while using a GLP-1. Even if your portions are small, you want them to be nutrient dense—especially when it comes to protein,” says Denise Hernandez, a dietitian and Food Data Curator for MyFitnessPal.
To help preserve muscle, prioritize strength training and high-quality protein sources at each meal (3). Reach for:
- Eggs, chicken, and fish
- Plain Greek yogurt or reduced fat cottage cheese
- Beans, lentils, and tofu
Tip: If you can’t eat much at once, sipping on a protein smoothie may be an easier way to get those grams of protein.
3. High-fiber foods for when your gut slows down
GLP-1s are known to slow digestion, which can help you feel full longer. But that can also lead to constipation (3). Foods rich in fiber (like oats, chia seeds, lentils, fruits and vegetables) can help regulate your digestion and support healthy blood sugar levels (6).
Just go slow and be sure you’re drinking enough water. Too much fiber too fast and not enough fluids can lead to digestive discomfort. You might have to deal with gas, bloating, and other gastrointestinal side effects (6).
“When digestion slows, fiber becomes your friend, but you have to ease into it,” says Jaeger. “A gradual increase in fiber, along with fluids, may help support regularity and reduce the chance of uncomfortable side effects.” She recommends logging your meals and your water in MyFitnessPal to see what your intake looks like today and identify meals or snacks where you can make adjustments to meet your goals.
4. Hydrating foods and fluids
Nausea, diarrhea, and reduced appetite can all increase the risk of dehydration (3). “Hydration is often overlooked, but it plays a huge role in how you feel on GLP-1s. Think beyond just water. Foods with high water content—especially fruits and vegetables—also help you meet your hydration goals,” says Jaeger.
Stay ahead of it by:
- Incorporating water-rich produce like cucumbers, melon, and grapes into meals and snacks (7)
- Investing in a reusable water bottle you can take with you on-the-go or drink at home
- Tracking your water intake in MyFitnessPal
Pro tip: Sip liquids throughout the day rather than drinking large amounts at once!
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5. Dietary Supplements
When consuming fewer calories it’s important to opt for a wide variety of nutrient dense foods like fruits, vegetables, lean proteins, and whole grains to reduce your risk of nutrient deficiencies (3). Tracking your meals, snacks, and beverages in MyFitnessPal can bring awareness to your current intake so you can spot any gaps and add in foods to help you hit your goals.
For some nutrients, supplementation may be necessary. It’s important to speak to your registered dietitian and doctor about your current dietary habits, health goals, and medications before starting a supplement (3).
About the Experts
Melissa Jaeger RD, LD, is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
Denise Hernandez, RD, is a Food Data Curator at MyFitnessPal. Denise completed her Master’s Degree in Nutrition from Texas Woman’s University. Her areas of focus include adult and childhood weight management, women’s nutrition, and chronic disease management
Katherine Basbaum, MS, RD, is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
What to Avoid on GLP-1s
1. High-fat or greasy foods
Fat slows digestion (8), and so do GLP-1 medications (3). Combining the two can make nausea worse and may trigger symptoms like heartburn or bloating (3). In major trials—including STEP 1 and SURMOUNT-1—gastrointestinal side effects were most common during dose escalation, when your body is still adjusting.
“Fatty foods are some of the worst offenders for triggering nausea on GLP-1s. Keep things lighter, especially during those first few days after a dose escalation,” says Denise Hernandez, a registered dietitian and Food Data Curator with MyFitnessPal.
Steer clear of:
- Fried foods
- Cream-based sauces
- Fatty, processed meats like bacon or sausage
Swap in: Grilled or baked proteins. Opt for lighter sauces.
2. Big meals
Eating large portions may be harder to tolerate when digestion slows. It can sometimes lead to vomiting or discomfort. Eating small meals and snacks every few hours may help you feel better throughout the day (3).
“Bigger meals can backfire on a GLP-1. Smaller, more frequent meals may be easier to tolerate and can help you stay energized throughout the day,” says Hernandez.
If you’re used to three square meals a day, consider gradual changes at traditional meal times like downsizing your plate and serving yourself smaller portions. To make up for any nutrient gaps, you can add one or two small, nutrient-dense snacks when your appetite allows for it.
3. Sugary, ultra-processed snacks
Even though you may be eating less, your body still benefits from steady blood sugar levels (9). Candy, soda, pastries, and white bread can cause sharp spikes and drops in blood sugar (10). Plus, they might also be harder to tolerate if your stomach is sensitive.
“Grabbing a small candy bar or can of soda may seem easy when you’re short on time and not very hungry, but they don’t offer lasting energy. Try pairing a fiber-rich carbohydrate with a protein to stay fuller longer,” says Katherine Basbaum, a registered dietitian and Food Data Curator with MyFitnessPal.
Instead, choose:
- Whole fruits over fruit juice
- Nut butter paired with fruit or hummus and veggies over cookies and chips
4. Carbonated beverages
Sparkling water might seem refreshing, but carbonation can lead to gas and bloating (11). If you’re already feeling some gastrointestinal side effects from your GLP-1 medication it may be best to skip your sparkling water for the time being and swap for a still beverage (12).
“Carbonation may make bloating and nausea worse. Still drinks, particularly those without added sugars, are usually a safer choice while your gut adjusts,” says Basbaum. Try infusing still water with lemon or cucumber slices for a refreshing twist.
5. Alcohol
Alcohol is known to irritate the stomach and add empty calories. It may also impair judgment around food, making it harder to listen to your body’s hunger and fullness cues (13). The Dietary Guidelines for Americans recommend that those of legal drinking age choose not to drink or do so in moderation (14).
While there are currently no warnings against drinking alcohol while taking GLP-1 drugs, you should know that your body’s response to alcohol may be different while on the drug. You may feel stronger effects of the alcohol or experience blood sugar changes (15). “And while most of your calories should ideally come from nutrient-dense foods, if you do choose to drink alcohol, do so in moderation and make sure to speak with your physician about any medication interactions from food or drink before starting a new prescription,” says Basbaum.
Consider swapping your go-to cocktail for a refreshing mocktail!
Frequently Asked Questions
Should I eat less while taking a GLP-1?
“You don’t need to force yourself to eat less. These medications help you to feel full. Focus on prioritizing nutrient-dense foods. Think lean proteins, fruits, vegetables and whole grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you can see the nutrients stack up towards your daily goals. Focus on quality, not just quantity.
What if I feel too nauseous to eat anything?
Nausea is one of the most commonly reported side effects of GLP-1 medications (12). While it might seem like skipping meals will help, not eating can actually make nausea worse, creating a cycle where symptoms intensify and make it even harder to eat (3). To break that cycle, focus on staying hydrated and try small, frequent meals. Limiting fatty or high-fiber foods during the first few days of treatment may help ease symptoms (3). If nausea persists beyond a few days or your daily life, talk to your healthcare provider.
Can I still enjoy going out to eat
Yes! You might just need to make a few adjustments. Consider swapping a deep-fried side for a fruit or vegetable and sharing dishes or asking for a to-go box right away to help with portion balance.
Are these tips the same for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)?
“While the ingredients may differ, the advice for eating a balanced diet and managing your side effects while taking a GLP-1 applies across the board,” says Jaeger.
The Bottom Line
GLP-1s like Wegovy®, Zepbound®, and Ozempic® can be powerful tools for weight loss and metabolic health— and can work at their best when paired with thoughtful eating habits. By tuning in to your body, eating small frequent meals, and choosing nutrient dense foods, you’ll be more likely to feel your best throughout your weight loss journey.
The post Foods to Eat and Avoid on GLP-1s, Based on the Latest Nutrition Science appeared first on MyFitnessPal Blog.
