The Best Foods to Eat on Semaglutide

Semaglutide medications like Ozempic and Wegovy are a class of GLP-1 drugs that can help lower blood sugar and support weight loss. If you’re taking one of these medications, you may wonder what the best foods to eat on semaglutide are because your food choices can make a big difference in how well the medications work and how you feel while you’re on them. 

The dietitians and health experts at Health eCooks are experienced in counseling people about what foods to eat while on semaglutide and other GLP-1 drugs. These experts have been an integral part of the development of our GLP-1 recipes, along with our chefs and food developers. Here are their recommendations when it comes to the best foods to eat on semaglutide drugs like Ozempic and Wegovy.

If you’re taking GLP-1s, there is not a specific semaglutide diet that needs to be followed. But carefully choosing the right semaglutide foods to eat helps keep you satisfied while minimizing gastrointestinal side effects. Since the medications work by slowing digestion and suppressing appetite, a focus on eating nutrient-rich foods that your body can easily digest is key. 

The two most important types of foods to eat on semaglutide are those that contain protein and fiber. Since you will eat less than you may be used to, get in the habit of making foods rich in these two nutrients a priority in your diet. Also make calories count by focusing on nutrient-rich foods that supply a variety of vitamins and minerals instead of filling up on “junk” foods. Keep in mind that occasional treats are okay, as long as you can tolerate them, and many people find they can enjoy treats without overdoing it.

These are the best foods to eat on semaglutide:

One of the most important nutrients you need when taking GLP-1s is protein. Not only does it help you stay full but it helps preserve lean muscle mass. Rapid weight loss increases the chance that you’ll lose muscle in addition to fat, but eating protein helps. Strength training is also essential to preserve lean muscle as much as possible. Although each person’s protein needs are different, aiming for at least 80 to 100 grams of protein per day is often recommended.

• What to eat: Include foods like chicken, turkey, lean beef, pork, fish, eggs, Greek yogurt, tofu, edamame, tempeh, lentils, or beans at every meal. Some people find it helpful to supplement their protein intake with protein powders, bars, and shakes. If you don’t have much of an appetite and find you can’t eat too much at once, get in the habit of eating protein first. 
• Recipes to try: These turkey burger sliders pack a protein punch in a small portion. You may also like the simplicity of this herb-roasted chicken or slow cooker pork tenderloin. Want something sweet? You can’t go wrong with these mint chocolate protein bites or sweet potato protein bites.

Many people on GLP-1s experience constipation due to slowed gastric emptying, but eating enough fiber-rich foods can help everything move through your system more smoothly. Increase fiber intake slowly and drink enough water to improve fiber’s effect. As with protein, the amount of fiber any individual person may need varies, but recommendations are typically in the range of 25 – 30g of fiber per day.

• What to eat: Fiber is naturally found primarily in vegetables, fruits, whole grains, and legumes. Good choices include spinach, kale, broccoli, peppers, berries, apricots, prunes, quinoa, oats, barley, wild rice, lentils, black beans, kidney beans, and chickpeas (but there are many other fiber-rich foods, too). Fiber supplements may also be needed because many people find it hard to get enough fiber through diet alone.
• Recipes to try: Get a good dose of fiber along with protein in this tasty chicken lentil stew or chicken quinoa bowl. Starting your day with berry oatmeal or this savory oatmeal egg bowl is a delicious way to enjoy a fiber-rich and protein-focused meal.

In addition to knowing what food to eat on semaglutide, here are some other tips that can help maximize results and minimize side effects on these GLP-1 drugs:

• Avoid “junk” foods. Although you can technically eat what you want on semaglutide, many people find that foods high in fat or sugar cause unwanted side effects such as nausea, vomiting, bloating, and diarrhea. Fried foods, sweets, and highly processed foods don’t need to be completely sworn off, but it’s best to enjoy them only occasionally and in small portions. 
• Stay hydrated. GLP-1 medications like semaglutide can make you dehydrated and it’s easy to forget to drink enough when you don’t have much of an appetite. Proper hydration helps keep your digestive system moving and may lessen other side effects. It also supports weight loss and is essential for all bodily functions. Get in the habit of keeping a water bottle nearby to sip throughout the day.
• Eat enough food. Some people find it difficult to consume enough calories on semaglutide to stay energized, which can leave them feeling tired, sluggish, and unwell. If you can’t eat enough solid food, consider drinking high-protein smoothies or shakes to get adequate calories, protein, and nutrients. 
• Don’t eat too much at once. It’s not uncommon to feel too full on semaglutide after eating a big meal, or even after eating a meal that used to leave you feeling satisfied. Slower digestion means you will likely feel full after eating less than you’re used to. Eating several smaller meals and snacks throughout the day is usually preferable to eating a few bigger meals.

In addition to these tips, you can find more information to guide you on your GLP-1 journey by reading our blogs on GLP-1 guidelines, tips, and recipes, as well as delicious GLP-1 meal ideas.

Everyone reacts differently to GLP-1 medications, which is why the best foods to eat on semaglutide are ones that make you feel good while seeing positive results. If you are having a hard time figuring out what to eat on semaglutide, are struggling with side effects, or are not seeing the reduction in blood sugar or weight you are expecting, talk to a doctor or registered dietitian for advice or more specific dietary recommendations.

Here are more tips on healthy eating and recipes you can enjoy on while on semaglutide:

High Fiber Foods and 12 Delicious High Fiber Recipes

The Best Gut Healthy Foods and Easy to Digest Recipes

7 Healthy High Fiber Dinner Recipes to Keep Your Gut Happy