Imagine losing weight, improving cholesterol, and lowering blood sugar—all without feeling hungry or spending endless hours at the gym. It might sound too good to be true, but it’s what a class of medications (GLP-1 receptor agonists), like Wegovy and Ozempic, can do. But is medication for weight loss the right thing to do? Is it safe? Affordable? Not everyone can or wants to rely on medications. Luckily, you can naturally enhance your body’s GLP-1 production with certain foods and supplements.
How GLP-1 Helps Weight Loss
GLP-1 is a hormone your body naturally produces that helps regulate blood sugar and weight in several ways:
- Slows Stomach Emptying: This keeps you feeling full longer.
- Increases Insulin Production: It helps your pancreas produce more insulin, lowering blood sugar naturally.
- Reduces Appetite: Signals sent to your brain help curb hunger.
There are several medications to mimic or help the body make GLP-1. Wegovy (semaglutide), Ozempic (semaglutide), Victoza (liraglutide), Saxenda (liraglutide), Mounjaro (tirzepatide) are some. However, Wegovy, Ozempic, and Saxenda are the only medications for weight loss that are FDA-approved.
But there are several side effects like digestive distress, weight regain, and other issues that may make taking these medications difficult or impossible. So if you can’t take or can’t afford medications for weight loss like these GLP-1s, there are still several ways to improve your body’s production of GLP-1 through food and supplements.
Foods That Naturally Boost GLP-1
You can elevate your GLP-1 levels by incorporating specific foods into your diet:
1. Healthy Fats
Fats like monounsaturated fatty acids (MUFA) and omega-3s can increase GLP-1 levels. Include foods like:
- Certain fatty fish (eaten at least once or twice a week)
- Avocados and avocado oil
- Olives and olive oil
- Flaxseeds and flaxseed oil
Other fats like saturated fat and omega-6 fatty acids don’t seem to increase GLP-1 levels as well, so start swapping out other fats for seed, olive and avocado-based ones when possible.
2. Lean Protein
Lean proteins help boost GLP-1 and preserve muscle mass, which is crucial when losing weight. Keep in mind that simply having a high protein diet may also reduce your appetite regardless of GLP-1 levels, because it fills you up and typically slows gastric emptying. Most people need around 0.8-1.2 grams of protein per day per every kilogram of their current weight, or up to around 30% of their total caloric intake. Here are a few protein-rich foods:
- 2 low-fat mozzarella string cheese, or 2oz fat free feta or goat cheese is around 11g protein
- 1/2 cup firm Tofu or soybeans is around 12g of protein
- 3 eggs give you 18 g of protein
- 2 oz of cooked 92% lean beef, chicken, or turkey is 14 g of protein
- 1/2 cup of cottage cheese, or 1 cup of greek yogurt is 17 g of protein
Note that calcium along with protein seems to further enhance GLP-1 production in the body. So if you can tolerate dairy, yogurt, cheese, and cottage cheese pack a double-punch!
3. Soluble Fiber
There are two types of fiber, soluble and insoluble. Soluble fiber can naturally raise GLP-1 levels, as well as lower cholesterol and help people feel more full after eating and reduce their appetite. here are a few foods containig a lot of soluble fiber.
- Fruits
- Vegetables
- Whole grains and legumes that bulk up when you cook them (like barley, oatmeal, beans, and lentils)
- Seeds that bulk up when they absorb water, like ground flaxseeds and chia seeds
Soluble fiber also forms a gel-like substance in your body, so drink plenty of water when increasing your fiber intake. Also, increase your fiber intake gradually over time, not all at once, to minimize digestive upset.
Supplements That May Increase GLP-1
While a healthy diet is the best way to boost GLP-1, some natural supplements might help too:
1. Psyllium
A rich source of soluble fiber, psyllium can help increase GLP-1 levels. Just be sure to stay hydrated so you don’t get constipated.
2. Berberine
Berberine is a plant that has been around for thousands of years. It’s touted on social media as “nature’s ozempic” with magical properties to help you lose weight. But in reality, while there’s some potential in increasing GLP-1 in animals, human evidence is mixed. It may help improve blood sugar and cholesterol.
3. Yerba Mate
Yerba mate, commonly found in teas, might enhance GLP-1 production. Some small human studies suggest that yerba mate or green mate (same active compound) can be helpful for fat loss and appetite reduction.
Don’t consume yerba mate if you are sensitive to caffeine. If you start Yerba mate, watch your blood pressure closely, monitoring daily for 2 weeks before and 2 weeks after starting to judge if the supplement is causing blood pressure to rise. If so, stop yerba mate immediately, and talk to your dietitian about other sources of caffeine that may also negatively impact blood pressure.
4. Curcumin
Curcumin, the active compound in turmeric, has shown promise in animal studies for increasing GLP-1 and improving blood sugar control. Still, studies are small and not very conclusive in humans. Don’t rely solely on curcumen for weight loss results.
5. Ginseng
Ginseng has been used for energy, focus, immunity, and even hot flashes. It’s possible that ginseng may also increase GLP-1, but larger and longer studies are needed.
6. Wild Bitter Gourd
Preliminary studies suggest that wild bitter gourd can enhance GLP-1 and improve metabolic health, though more research is required.
Takeaways
If you want to lose weight, you don’t necessarily need to take prescription medication. There are natural ways to mimic the GLP-1 effect of popular weight-loss drugs. To start,
- Eating more fiber, lean protein, healthy fat, and water-rich fruits and vegetables can increase GLP-1 naturally and help with weight loss.
- Some small studies show that certain supplements — like berberine, curcumin, and ginseng — boost GLP-1 levels.
- Although you can increase your GLP-1 naturally, levels stay high for a longer time when you take medications to increase GLP-1.
These foods can make you feel fuller and improve the way your body regulates blood sugar. If you want to try a supplement to increase GLP-1, you can consider psyllium, curcumin, or yerba mate, but proceed with caution, and always ask a specialist if its right for you.