Nutrition and Your GLP-1 Goals
EXPERT NUTRITIONAL TIPS FOR NUTRIENT-DENSE OR GLP-1 FRIENDLY DIETS
Written by: Laura Czerkies, MS, RDN
GLP-1 medications are becoming one of the most popular treatment options for managing obesity and type 2 diabetes. 13 They regulate blood sugar by stimulating your body to release insulin, suppressing appetite and promoting feelings of fullness.14,15
If you are taking a GLP-1 medication, you are probably thinking more about your diet than never before. You may even notice changes in your appetite and eating habits, or experience a few side effects.16 ,17 Your doctor, registered dietitian or nutritionist is your most important resource for personalized dietary advice while taking GLP-1 medication, and you should always check in with them before making any major changes to your diet. To help you get started, we’ve gathered the latest general advice to provide you with expert information as you work towards your health goals.
Why Nutrition is So Important on GLP-1 Medication
Experts recommend a practical approach to nutrition, in addition to lifestyle counseling and a healthy activity program, as the best course of action to support your needs while taking a GLP-1 medication.18 ,19 Because taking GLP-1 medication often means eating less, it’s important to make sure you are making every bite count in order to help your body get what it needs. That means choosing foods that are rich in nutrients, like vitamins, minerals, fiber, and protein, rather than foods that are high in calories but low in nutritional value.20
Without a doubt, diet is a key, modifiable factor in overall health that greatly influences weight management. While the use of GLP-1 medications for obesity treatment have demonstrated efficacy21, success cannot be achieved without careful attention to dietary and lifestyle modifications. In other words, the medication is just one part of the puzzle.
Here are some top priorities to keep in mind while taking GLP-1 medications, along with practical tips and examples to help you put them into action. 22
1. Eat small, regular meals at consistent times throughout the day
Because GLP-1 medication reduces appetite, large meals can feel overwhelming and might go to waste. Instead, aim for smaller meals and snacks spaced evenly throughout the day. Think of snacks as mini-meals that provide protein, fiber, and healthy fats.
Try this: A small breakfast of scrambled eggs with cooked spinach, paired with a slice of wholegrain toast. (recipe here)
2. Avoid high-fat meals
High-fat meals can worsen GI side effects like nausea, bloating, and reflux.23 Choosing lower-fat cooking methods and ingredients can help you feel better and stay on track.
Tip: Per tablespoon serving, I Can’t Believe It’s Not Butter!® Light, a NutriRich™ Buttery Spread, has 60% less fat than dairy butter*, making it a great choice for sautéing vegetables or adding flavor to grains.
3. Focus on nutrient-dense foods
With a smaller appetite, it’s important to prioritize foods that pack a nutritional punch. That means choosing fruits, vegetables, whole grains, legumes, lean proteins, nuts, and seeds—foods that contain vitamins, minerals, fiber, and protein.
Meal idea: Enjoy a satisfying and balanced dinner with broiled salmon, vibrant veggies, and nutty farro emphasizing protein, fiber, and balanced nutrition. (recipe here)
4. Limit empty calorie foods
Avoid filling up on foods that don’t provide nutrition. Sugar-sweetened beverages, fast foods, salty snacks, and candy may be tempting, but it’s especially important to avoid filling up on foods that don’t provide the necessary nutrients your body needs.
Swap this: Instead of sugary soda, try sparkling water with a splash of citrus. Instead of candy, reach for fruit with a spoonful of nut butter or a handful of almonds.
5. Stay hydrated
GLP-1 medications can slow digestion and increase the risk of constipation.24 Drinking enough fluids—especially water—can help keep things moving and reduce discomfort.
Hydration tip: Sip water throughout the day and consider adding herbal teas or low-sodium broths for variety. Avoid sugary drinks, which can contribute to blood sugar spikes and don’t offer lasting hydration.
6. Work with your healthcare professional
Your doctor or registered dietitian is your best ally. They can help you identify any nutrient gaps in your diet, manage side effects, and create a personalized meal plan that fits your lifestyle and goals. They can also help you monitor your progress and adjust your plan as needed.
Tip: Ask for your healthcare professional for easy recipes, grocery lists, and snack ideas that are GLP-1 friendly and tailored to your preferences.
Want to learn more? Benefits of Essential Nutrients, Here’s How NutriRich™ Products Support a GLP-1 Friendly Diet
*Per 1 tablespoon serving: I Can't Believe it’s Not Butter!® Light Spread: 4g total fat (1g saturated fat), 35calories; Dairy Butter: 11g total fat (7g saturated fat), 100 calories. Nutritional values of dairy butter from U.S.Department of Agriculture, Agricultural Research Service. Food Data Central, 2019, available at not-butter.com/dairybutter.
24 Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336.
13 Montero A, Sparks G, Presiado M, Hamel L 2024. KFF Health Tracking Poll May 2024: The Public’s Use and Views ofGLP-1 Drugs | KFF Accessed August 12, 2025
14 Christensen S, Robinson K, Thomas S, Williams DR. Dietary intake by patients taking GLP-1 and dual GIP/GLP-1 receptor agonists: A narrative review and discussion of research needs. Obes Pillars. 2024;11:100121. Published 2024 Jul 25.doi:10.1016/j.obpill.2024.100121
15 Gibbons C, Blundell J, Tetens Hoff S, Dahl K, Bauer R, Baekdal T. Effects of oral semaglutide on energy intake, food preference, appetite, control of eating and body weight in subjects with type 2 diabetes. Diabetes Obes Metab.2021;23(2):581-588. doi:10.1111/dom.14255
16 Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A jointAdvisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity MedicineAssociation, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336.
17 Filippatos TD, Panagiotopoulou TV, Elisaf MS. Adverse Effects of GLP-1 Receptor Agonists. Rev Diabet Stud. 2014 Fall-Winter;11(3-4):202-30. doi: 10.1900/RDS.2014.11.202. Epub 2015 Feb 10. PMID: 26177483; PMCID: PMC5397288.
18 Almandoz JP, Wadden TA, Tewksbury C, et al. Nutritional considerations with antiobesity medications. Obesity (SilverSpring). 2024;32(9):1613-1631. doi:10.1002/oby.24067
19 Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A jointAdvisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity MedicineAssociation, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336.
20 Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A jointAdvisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity MedicineAssociation, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336.
21 Almandoz JP, Wadden TA, Tewksbury C, et al. Nutritional considerations with antiobesity medications. Obesity (SilverSpring). 2024;32(9):1613-1631. doi:10.1002/oby.24067
22 Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A jointAdvisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity MedicineAssociation, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336.
23 Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A jointAdvisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity MedicineAssociation, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336