While taking GLP-1 medications, there are certain foods that make it harder for your medication to do it’s job and may contribute to side effects.

Here is a list of foods you should avoid or limit:     

Sugary foods and beverages  

Including juices, soda, sugary coffee drinks, energy drinks, candy, cake, cookies, baked goods.  These foods can lead to rapid blood sugar spikes and may counteract the benefits of GLP-1’s.   

Ultra-processed carbohydrates  

Including white bread, white rice, white flour, pasta (that isn’t whole grain), crackers.  These foods act like sugar in your body and also cause blood sugar spikes that can decrease the medications effectiveness. 

Fried, greasy foods 

Such as burgers, french fries and bacon can exacerbate digestive issues which are a common side effect of GLP-1’s. 

Full fat dairy products  

Such as whole milk, heavy cream, full-fat cheese, butter, ice cream  may cause additional gastrointestinal distress for someone on GLP-1’s. 

Alcohol 

Alcohol irritates the stomach and increases the chances of stomach upset, plus in combination with GLP-1’s can cause fluctuations in blood sugar levels. 

The appetite-suppressing effects of GLP-1 drugs can also lead to reduced food intake, potentially resulting in nutritional deficiencies. In this blog, we’ll explore the key nutrients that might be at risk and how to address them. 

Vitamin B12 Deficiency 

One of the most common concerns with GLP-1 medications is a potential deficiency in vitamin B12. These drugs slow down the digestion process, which can affect the absorption of B12, particularly in individuals with already low levels or those who have been on long-term therapy. Vitamin B12 is crucial for red blood cell production, nerve function, and DNA synthesis. 

Signs of Deficiency: Fatigue, weakness, memory problems, and tingling in the hands and feet. 

Prevention: Include B12-rich foods in your diet, such as meat, fish, dairy, and fortified cereals. If necessary, consider a B12 supplement, especially if you’ve been on GLP-1 therapy for an extended period. 

Folate (Vitamin B9) Deficiency 

Folate is essential for DNA synthesis and cell division. GLP-1 drugs can potentially impact folate absorption due to changes in the gastrointestinal system. This nutrient is particularly important for women of childbearing age, as it helps prevent neural tube defects in the developing fetus. 

Signs of Deficiency: Fatigue, irritability, and anemia. 

Prevention: Ensure adequate intake of folate through leafy greens, legumes, and fortified grains. If your dietary intake is insufficient, a folate supplement may be recommended. 

Vitamin D Deficiency 

Vitamin D plays a crucial role in bone health, immune function, and mood regulation. Weight loss, often seen with GLP-1 therapy, can lead to fluctuations in vitamin D levels. Additionally, reduced sun exposure or a diet low in vitamin D can exacerbate the deficiency. 

Signs of Deficiency: Bone pain, muscle weakness, and a higher risk of fractures. 

Prevention: Consider a vitamin D supplement, especially during the winter months or if you have limited sun exposure. Aim for a daily intake of 1000-2000 IU of vitamin D3, and include foods like fatty fish, fortified dairy, and egg yolks in your diet. 

Calcium Deficiency 

Calcium is essential for strong bones and teeth, as well as proper muscle and nerve function. With a decrease in food intake, there’s a risk of not getting enough calcium, which can lead to weakened bones over time. 

Signs of Deficiency: Muscle cramps, brittle nails, and an increased risk of osteoporosis. 

Prevention: Make sure you’re getting 1000-1200 mg of calcium daily. This can be achieved through dairy products, leafy greens, fortified plant milks, and supplements if necessary. 

Protein Deficiency 

Since GLP-1 drugs can significantly reduce appetite, it’s possible that protein intake may decrease, leading to potential muscle loss and a slower metabolism. 

Signs of Deficiency: Muscle weakness, fatigue, and a weakened immune system. 

Prevention: Focus on including high-quality protein sources in your diet, such as lean meats, fish, eggs, dairy, legumes, and nuts. If you’re struggling to meet your protein needs through food, consider a protein supplement. 

Fiber Deficiency 

Fiber is crucial for digestive health, blood sugar control, and maintaining a healthy weight. A reduced appetite might lead to lower intake of fiber-rich foods like fruits, vegetables, and whole grains. 

Signs of Deficiency: Constipation, bloating, and increased blood sugar levels. 

Prevention: Aim to include plenty of fiber-rich foods in your diet. If you’re not getting enough through food, a fiber supplement can help. 

If you notice a decrease in appetite after beginning GLP-1 treatment, it’s crucial to ensure you’re still getting all the essential nutrients for your health. Here are some strategies to help you achieve that:  

Plan Nutrient-Dense Meals:   

• Prioritize meals that are nutrient-dense but smaller in portion size. Choose foods high in protein, healthy fats, and complex carbs, such as avocados, nuts, seeds, lean meats, and whole grains.  

Steer Clear of Processed Foods:  

• Processed foods often lack essential nutrients and are high in sugars and fats. Opt for whole, natural foods to better meet your nutritional needs.   

Eat Smaller, Frequent Meals:   

• Instead of large meals, try eating smaller portions more frequently. This approach can help you consume adequate nutrients throughout the day without feeling overwhelmed.  

Incorporate Meal Replacement Shakes:  

• Adding nutrient-packed shakes or smoothies to your diet can make it easier to intake essential nutrients.   

Limit Sugar Intake:   

• Foods high in sugar offer empty calories with minimal nutritional value. Reducing sugar can help you focus on more nutrient-rich options.  

Monitor Fluid Intake:   

• Stay hydrated, but drink fluids between meals rather than during them. This can help avoid feeling too full, which might compromise your mealtime.   

Practice Mindful Eating:   

• Eat without distractions to better identify hunger cues and satisfy you.  

Ensure you get essential nutrients by focusing on nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains. Avoid sugary and processed foods, opting instead for whole foods and home-cooked meals. Consider small, frequent meals or nutrient-rich shakes, stay hydrated, and read labels to avoid hidden sugars.

General Tips:  

• Small, Frequent Meals: Eat smaller, more frequent meals rather than larger ones. This can make it easier to consume enough nutrients throughout the day without feeling overwhelmed.  

• Use Meal Replacement Shakes: Consider incorporating high-calorie, nutrient-dense shakes or smoothies. They can be easier to consume and still provide essential nutrients.   

• Stay Hydrated: Hydration is the key to an optimal metabolism! Drink fluids between meals to avoid feeling too full which might compromise your mealtime.  

• Mindful Eating: Focus on eating without distractions to better recognize hunger cues and satisfaction.  

1. Plan Nutrient-Dense Foods 

• • What are Nutrient-Dense Foods?  

• • • Foods that provide a high amount of vitamins, minerals, and other nutrients with relatively few calories.  

• • Why Prioritize Them?  

• • • Ensures essential nutrients are consumed despite lower food intake.  

• • • Helps maintain energy levels and overall health.  

• • Examples:  

• • • Vegetables: Spinach, kale, broccoli  

• • • Fruits: Berries, apples, oranges  

• • • Proteins: Lean meats, fish, eggs, legumes  

• • • Whole Grains: Quinoa, brown rice, oats  

• • • Healthy Fats: Avocados, nuts, seeds, olive oil  

• • Tips:  

• • • Snack Wisely: Choose high-protein snacks like Greek yogurt or nuts.  

• • • Smoothies: Blend fruits, vegetables, and proteins to create nutrient-packed drinks.  

• • • Fortify Meals: Add vegetables to soups, stews, and casseroles.  

2. Avoiding Sugar 

• • Why Cut Back?  

• • • Sugary foods are high in empty calories yet provide very little nutrients to support your needs.  

• • • Excess sugar can lead to nutrient imbalances, and energy crashes, and can contribute to other health issues.  

• • Sources of Hidden Sugars:  

• • • Processed and refined foods, sodas, flavored yogurts, sauces, and dressings.  

• • Alternatives:  

• • • Use natural sweeteners in moderation (e.g., honey, maple syrup).  

• • • Opt for unsweetened versions of products.  

• • Tips:  

• • • Read Labels: Check for hidden sugars in ingredient lists.  

• • • Choose Whole Fruits: They contain fiber which helps regulate sugar absorption.  

3. Avoiding Processed Foods 

• • Why Avoid Them?  

• • • Often high in unhealthy fats, sugars, and additives.  

• • • Low in essential nutrients and can negatively impact health.  

• • Examples to Avoid:  

• • • Fast foods, pre-packaged snacks, sugary cereals, and ready-to-eat meals.  

• • Better Choices:  

• • • Whole Foods: Fresh fruits, vegetables, and unprocessed proteins.  

• • • Home-cooked meals: Control ingredients and cooking methods.  

• • Tips:  

• • • Cook in Batches: Prepare meals ahead of time to make healthy eating easier.  

• • • Simple Ingredients: Stick to recipes with minimal ingredients and avoid pre-packaged seasoning mixes.