GLP-1 medications, like semaglutide (Ozempic), are a game-changer for managing weight and type 2 diabetes. But with a medication that slows digestion, what should you be eating? This guide explores what to prioritize, how to adjust your eating habits, and what to avoid to optimize your results on GLP-1.
Focus on Lean Protein and Whole Foods
Lean protein like chicken, fish, tofu, and beans are your best friends. They promote satiety, keeping you feeling fuller for longer, and help regulate blood sugar. Pair them with unprocessed whole foods like vegetables, whole grains, and fruits for a balanced and nutritious diet.
Fiber is Key
Fiber is crucial for digestion, and especially important while taking GLP-1 medications, as constipation is a common side effect. Aim for 25-35 grams daily from fruits, vegetables, beans, and whole grains. If needed, consider a fiber supplement to ensure you're getting enough.
Adjusting Your Eating Habits
GLP-1 medications slow digestion, so swap large meals for smaller, more frequent ones. Eating slowly and chewing thoroughly also aids digestion and helps you feel satisfied with less food. Drinking plenty of water is essential to prevent dehydration, as GLP-1 medications can increase urination.
Foods to Limit
Fatty, processed foods can worsen digestive side effects, while sugary drinks and foods can cause blood sugar spikes. Alcohol may also interact with GLP-1 medications and negatively impact blood sugar control. Consult your doctor about any supplements you're taking, as some may interfere with the medication.
Boosting GLP-1 Naturally
Regular exercise is a great way to improve GLP-1 secretion. Consider adding prebiotics and probiotics to your diet to support gut health, which may influence GLP-1 levels.
Remember, this is a general guide. It's always best to consult your doctor or a registered dietitian for a personalized plan to optimize your experience with GLP-1 medications.
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