GLP-1 Foods to Avoid and What to Eat for Best Results

When you’re taking a GLP-1, your digestive system moves more slowly. This can make certain foods harder to tolerate and more likely to cause stomach upset. Avoiding or limiting these foods can make a big difference in how you feel day to day. Think of it as a way to set yourself up for success while making the most of your treatment.

Here are some foods that are better left out of your eating plan:

• Fried foods – Heavily fried foods like French fries, fried chicken, or egg rolls can sit in your stomach longer, making nausea or indigestion worse.
• High-sugar foods and drinks – Soda, candy, pastries, and sweet coffee drinks can cause blood sugar spikes followed by crashes. They may also make you feel sluggish or queasy.
• Greasy or fatty meats – Processed meats like bacon, sausage, and hot dogs are tough to digest and packed with sodium and unhealthy fats.
• Alcohol – Beer, wine, and cocktails can worsen nausea, increase dehydration risk, and affect blood sugar control.
• Ultra-processed foods – Packaged chips, frozen dinners, and fast food often contain a lot of sodium, unhealthy fats, and preservatives that work against your health goals.
• Large portion sizes – Even healthy foods can be uncomfortable if you eat too much at once. Smaller portions help reduce bloating and keep digestion manageable.

Just as some foods can trigger discomfort, others can help you feel your best. Choosing foods that are easy to digest, packed with nutrients, and satisfying in smaller amounts makes mealtime more enjoyable.

These are the best foods to eat on GLP-1s to support your comfort and maximize your results:

• Lean proteins – Foods like chicken, fish, eggs, tofu, and beans help preserve muscle, balance blood sugar, and keep you fuller for longer.
• Fiber-rich foods – Vegetables, fruits, legumes, and whole grains add bulk and nutrients while supporting steady digestion.
• Healthy fats – Avocados, nuts, seeds, and olive oil provide satiety in small portions without weighing you down.
• Low-fat dairy or plant alternatives – Greek yogurt, cottage cheese, and fortified plant-based milks add protein and calcium in easy-to-digest portions.
• Hydrating foods and fluids – Water, broth, herbal teas, and hydrating fruits like melon or berries help prevent dehydration, which can be more common on these medications.

Creating a GLP-1 food plan doesn’t have to be complicated. It’s about building balance and paying attention to your body’s signals. Start with smaller, more frequent meals rather than three large ones, since eating too much at once may lead to discomfort. Make protein the star of every meal, fill half your plate with vegetables or salad for fiber, and round things out with a small serving of healthy fat for satisfaction.

It’s also helpful to slow down when eating. Because GLP-1 medications can make you feel full sooner, mindful eating gives your body time to signal when it’s had enough. Meal prepping in advance can make it easier to stick to balanced portions, while also ensuring you always have a healthy option on hand. Over time, these small habits can help you adjust to your new appetite, reduce side effects, and keep you on track toward your goals.

What you eat on a GLP-1 matters just as much as how much you eat. By limiting fried, greasy, and sugary foods and focusing instead on lean protein, fiber-rich produce, and healthy fats, you’ll feel better and see better results. Building a simple GLP-1 food plan tailored to your lifestyle ensures you’ll not only stick with your medication but also enjoy the process of creating healthier, more satisfying meals.

Looking for GLP-1 meal ideas? Check out these blogs for inspiration:

• 7 Quick and Easy GLP-1 Breakfast Ideas
• 7 Delicious GLP-1 Lunch Ideas
• 7 Satisfying GLP-1 Dinner Ideas
• The Best GLP-1 Snacks for Weight Loss