How Should I Eat to Minimize Side Effects While Taking a GLP-1 Medication?

The following are some general recommendations that may help minimize the risk of unwanted side effects while taking a GLP-1 medication. 

Eat Slowly

GLP-1 medications help you feel full with less food after a meal. They also cause the food in the stomach to empty slower. For this reason, its a good idea to eat more slowly so you know when you reach the full point without going overboard, which can make you feel distended and nauseous. As an added benefit, eating more slowly will often allow you to enjoy your food more.

Stop at the First Sign of Fullness

Most of us know the feeling of going a little overboard by eating past the point of fullness. Since GLP-1s cause the stomach to empty more slowly, eating past the point of fullness can cause prolonged discomfort in those taking GLP-1s. It's a good idea to pay attention to the very first sign of fullness and stop eating at that point to minimize the chance of side effects.

Eat Smaller Meals

Since GLP-1s make you feel fuller more quickly and for longer, it's a good idea to eat smaller meals. This may require some experimentation if you are used to eating only one or two large meals per day.

Minimize Very Greasy or Spicy Foods

These foods may increase the risks of unwanted side effects, such as nausea, reflux, or indigestion.

Make Sure to Eat Enough Fiber

Constipation is a common side effect when taking GLP-1s, especially when you first start taking the medication. Eating enough fiber may help prevent this. Recommended fiber intake is 21–25 grams per day for women and 30–38 grams per day for men, but there is no need to count. Just make sure to include fiber-rich foods, such as fruits, vegetables, whole grains, beans, and nuts as regular parts of your diet.

Drink Adequate Fluids

Drinking enough fluid is important to stay hydrated and prevent constipation. Some people find it handy to keep a 1 liter bottle of water handy or other calorie-free beverage and make sure to drink at least two bottles per day.

Written by Tzvi Doron DO
Dr. Doron is Board Certified in Family Medicine by the American Board of Family Medicine. He was raised in Brooklyn, NY and graduated from Brooklyn College with a degree in Psychology. He attended Nova Southeastern University College of Osteopathic Medicine, where he graduated with highest honors and earned his Doctorate of Osteopathic Medicine. He completed his residency in Family Practice at Westchester General Hospital. He holds a Diplomate from the American Board of Obesity Medicine (ABOM).