Boost GLP-1 Naturally!
It’s almost impossible to not hear about GLP-1 medications these days. GLP-1 (Glucagon-Like Peptide-1) is a natural gut hormone that helps regulate blood sugar by boosting insulin, slowing stomach emptying, and signaling fullness. We all have GLP-1 in our bodies.
But the medications, originally intended to help manage blood sugar for those with diabetes or pre-diabetes, are now being most often for weight loss. There are a lot of pros and cons with those drugs (most commonly known as Ozempic, Wegovy, Victoza, Trulicity, Mounjaro) but for those who are not ready to go that route or would prefer to not take those drugs (but still need to lose weight) there’s good news! You can increase GLP-1 naturally!
Eating foods that naturally trigger this hormone will help you get fuller faster & longer, decrease appetite, and in turn, boost weight loss and improve blood sugar!
Here are the top foods you can add to your diet that naturally increase GLP-1!
Protein-Rich Foods
Lean Meats & Poultry: Chicken, turkey, fish
Eggs: Hello protein and satiety! Whole eggs but egg whites good too
Dairy & Soy: Yogurt, beans, lentils, peas, edamame
Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds (not peanuts, sorry guys)
Fiber-Rich Foods (Especially Soluble & Fermentable)
Whole Grains: Steel cut Oats (not quick or instant), barley, quinoa
Vegetables: Brussels sprouts, carrots, asparagus, artichokes, sweet potatoes, leafy greens
Fruits: Apples, pears, oranges, berries (like blackcurrants, raspberries)
Legumes: Beans (all kinds!), lentils, chickpeas, split peas
Healthy Fats (Monounsaturated & Omega-3s)
Oils: Olive oil, avocado oil
Avocados: Rich in fiber and healthy fats
Fatty Fish: Salmon, mackerel, sardines, herring
Nuts & Seeds: Walnuts, flaxseeds, chia seeds
Polyphenols & Probiotics
Polyphenols: Green tea, dark chocolate (80% or higher), colorful berries
Probiotics/Fermented Foods: Yogurt, kefir, kimchi, sauerkraut, miso, tempeh
PRO TIPS:
- Combine Macronutrients: Pair protein + fiber rich foods + 1 serving of healthy fats in meals for a greater GLP-1 boost!
- Whole Foods: Choose foods as close to their natural state as possible. Real foods is key!
- Resistant Starch: Found in cooked and cooled potatoes, which can further stimulate GLP-1 Even better boost after they’re been refrigerated!
Supplement
Berberine: a powerful botanical extract which naturally boosts GLP-1 hormone and supports good blood sugar balance & appetite suppression. Many have reported it’s effectiveness in weight loss support when paired with a balance diet (like above) up to 1-2 lbs per week in some reports. Here is the one I recommend!
~Crystal Chester, RD, LDN, IFNCP
**This is not a replacement of personalized medical advise. All the above recommendations are based on common guidelines.