GLP 1 medications such as semaglutide and tirzepatide have changed the way many people approach weight loss and metabolic health. They help reduce appetite, quiet food noise, and make it easier to eat less without relying on strict willpower. But because these medications change how full you feel, what you eat starts to matter more. Many people naturally eat smaller portions, skip meals without realizing it, or choose foods that are easy to digest but low in protein or nutrients.

This article explains the best foods to eat while taking a GLP 1. It also explains why certain foods help with nausea, digestion, muscle preservation, and long term success. Everything is grounded in research so you understand the science behind the recommendations.

If you are thinking about GLP 1 treatment or want to explore whether a compounded option is right for you, you can check your eligibility here.

Why Food Choices Matter on GLP-1s

GLP 1 medications slow down how quickly your stomach empties. This is part of why you feel full longer after meals. It also means that heavy, greasy, or sugary foods can hit harder than usual, causing nausea, bloating, or fatigue. Many people also feel satisfied with much smaller meals, making it easy to under-eat protein or important nutrients.

Food choices matter because they influence:

• How well your stomach tolerates the medication
• Whether you lose mostly fat or accidentally lose muscle
• How steady your blood sugar stays
• How much energy you have
• Whether you feel nauseated or comfortable after meals

The best foods for GLP 1 users are those that are gentle on digestion, high in protein, rich in nutrients, and easy to eat in small amounts.

The Best Foods to Eat While Taking GLP-1s

Below are the most helpful food categories, explained clearly and supported by evidence. You can easily adapt these foods to your preferences, cultural meals, or dietary needs.

1. High Protein Foods

Protein becomes more important when appetite drops. Studies show that getting enough protein reduces the risk of muscle loss during weight loss and helps maintain metabolism (Hoertel et al., 2021; Longland et al., 2016).

Good protein options include Greek yogurt, eggs, chicken, tofu, fish, beans, lentils, cottage cheese, and protein shakes. These foods help stabilize energy and keep you full without needing large portions. GLP 1 patients often do well with softer or blended proteins, especially in the first few weeks. Smoothies with protein powder, Greek yogurt bowls, cottage cheese with fruit, or scrambled eggs tend to be gentle on the stomach and provide a lot of nutrition in small volumes.

2. Foods That Are Easy to Digest

Because GLP 1s slow stomach emptying, your digestive system usually prefers foods that are simple and soothing. Foods like rice, oatmeal, bananas, broth-based soups, applesauce, crackers, or soft cooked vegetables are often easier to tolerate.

These choices help people get through the nausea phase that can happen when doses increase.

A helpful example is a simple meal like rice, steamed vegetables, and grilled chicken. If nausea is strong, even softer foods such as mashed potatoes, broth, or plain toast can help settle the stomach.

3. High Fiber Foods

Fiber helps prevent constipation, which is common on GLP 1 medications. It also supports blood sugar stability and gut health. Whole fruits, vegetables, oats, chia seeds, beans, and whole grains are great sources.

GLP 1 users often tolerate cooked vegetables better than raw ones because they are easier to digest. If raw salads feel uncomfortable, try steamed greens, roasted carrots, sautéed zucchini, or cooked squash.

Fiber increases fullness, but because GLP 1s already reduce appetite, it is usually best to increase fiber slowly to avoid bloating.

4. Hydrating Foods and Drinks

Hydration becomes more important when eating less. Many people take in less fluid because they are not drinking during meals as often. Staying hydrated reduces headaches, prevents constipation, and supports digestion.

Good hydrating options include water, herbal tea, sugar-free electrolyte drinks, broth, fruit with high water content like watermelon and oranges, and soups.

5. Foods Rich in Healthy Fats

Healthy fats help support hormone function, improve satiety, and keep meals satisfying. Avocados, olive oil, nuts, seeds, fatty fish, and nut butters are good options. These fats are nutrient-dense, meaning small amounts provide a lot of nutritional value.

Because GLP 1s slow digestion, fried foods or heavy saturated fats can be harder on the stomach. Healthy fats are usually tolerated better because they come in naturally smaller portion sizes and cause less digestive discomfort.

6. Foods That Support Blood Sugar Stability

Because semaglutide and tirzepatide help stabilize glucose naturally, combining them with foods that are low glycemic or high in protein helps create a smoother day. Whole grains, legumes, nuts, yogurt, lean proteins, and vegetables help avoid spikes or dips that cause nausea or fatigue.

Foods to Limit or Avoid While Taking GLP-1s

While no food is completely off limits, some choices can increase discomfort during treatment. These include greasy foods, fried foods, large portions of red meat, heavy cream sauces, high-sugar desserts, and carbonated drinks. These foods can cause nausea or bloating more easily because they take longer to digest or expand in the stomach.

Alcohol tolerance also changes for many people on GLP 1s. Some experience more nausea or stronger effects from smaller amounts.

Again, none of these foods are banned, but eating them in moderation makes the experience much more comfortable.

What a Balanced Day of Eating Looks Like on a GLP-1

Here is an example of a simple day of meals that provide high protein, steady energy, and gentle digestion:

Breakfast
Greek yogurt with berries and a drizzle of honey

Lunch
Soft cooked vegetables, quinoa, and grilled chicken

Afternoon
Protein shake or cottage cheese with fruit

Dinner
Baked salmon, steamed vegetables, and mashed sweet potato

Evening
Herbal tea or a small snack if hungry

The goal is not perfection. It is about creating meals that feel good, digest well, and give the nutrients your body needs.

Why Protein and Fiber Matter Most

Two nutrients play an especially important role for people on GLP 1s: protein and fiber.

Protein supports muscle, metabolism, hormones, and skin health. Fiber supports gut health, digestion, and blood sugar.

Your body changes quickly on these medications. Supporting it with the right nutrients helps protect your health and leads to better outcomes.

FAQs

What should I eat if I feel nauseous on semaglutide
Most people do better with bland, easy to digest foods such as crackers, toast, broth, bananas, rice, or oatmeal. Small bites throughout the day help more than large meals.

How much protein should I aim for
Many experts recommend around 0.6 to 0.75 grams per pound of goal body weight. This helps preserve muscle during weight loss.

Can I still eat my favorite foods
Yes. Nothing is fully off limits. You may need smaller portions or lighter preparation methods.

What foods help with constipation
Fiber rich foods like oats, chia seeds, beans, vegetables, and fruit help. Hydration is equally important.

Are high fat foods okay on GLP 1s
Healthy fats like avocado, nuts, and olive oil are usually well tolerated. Greasy or fried foods may cause nausea for some people.

Check Your Eligibility

If you are interested in GLP 1 treatment or want to learn whether compounded semaglutide is an option for you, you can start by completing Mochi’s simple eligibility questionnaire. It only takes a few minutes and helps our clinical team understand your goals, medical history, and the safest path forward. Every patient receives personalized guidance, clear information about medication options, and support throughout their care. You can begin your eligibility check today and take the first step toward consistent, accessible, and dependable obesity treatment with Mochi.

Check your eligibility here.

References

Hoertel, H. A., Willingham, B., Kephart, W., Mobley, C. B., Fox, C. D., Holland, A. M., et al. (2021). Dose response effects of dietary protein on muscle mass preservation during weight loss. The American Journal of Clinical Nutrition, 113(6), 1471 to 1485.

Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., and Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit promotes greater lean mass retention and fat loss. The American Journal of Clinical Nutrition, 103(3), 738 to 746.

USDA FoodData Central. (2024). Nutrient density of common foods.