GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tripeptide (Mounjaro, Zepbound) have become popular tools for weight management. While these medications can be highly effective, they often have side effects that can impact nutrition and overall well-being. If you or a loved one use GLP-1 medications, optimizing your diet can help minimize discomfort and support long-term success.
Common Side Effects and Nutrition Strategies to Manage Them
1. Nausea and Vomiting
One of the most common complaints among GLP-1 users is persistent nausea, which can make it difficult to eat enough nutrients.
Try this:
- Eat small, frequent meals rather than large portions to reduce stomach discomfort.
- Prioritize bland, easy-to-digest foods such as oatmeal, mashed potatoes, bananas, or crackers.
- Ginger and peppermint can help settle the stomach—try ginger tea, peppermint tea, or ginger chews.
- Stay upright after eating and avoid lying down for at least 30 minutes post-meal.
- Stay hydrated with electrolyte-rich fluids like coconut water or diluted sports drinks if vomiting occurs frequently.
2. Constipation
Many people on GLP-1 medications struggle with constipation due to slowed gut motility.
Try this:
- Increase fluid intake: You don’t need to do the gallon challenge to hydrate adequately. In fact, a gallon of water is not recommended. Most adults need about 2 liters a day or 8 cups. Ask your dietitian to calculate your individual needs.
- Incorporate both insoluble and soluble fiber: The ideal ratio of insoluble fiber to soluble fiber for constipation relief is 1:1. Good food sources with approximately this ratio of soluble and insoluble fiber include prunes, berries, apricots, beans, and lentils. Eat the skin of fruits and vegetables to increase your insoluble fiber intake further. Psyllium powder-based supplements, such as Metamucil, may not contain enough insoluble fiber to relieve constipation — especially in patients on GLP-1 weight loss medications. Most adults need about 22-34 grams of fiber daily, which should be individualized and gradually increased.
- Try magnesium-rich foods like pumpkin seeds, spinach, and almonds, or consider a magnesium citrate supplement (check with your provider first). It’s estimated that up to 60% of the population is deficient in magnesium. Because the body has mechanisms to regulate blood levels of minerals and electrolytes, a blood test for magnesium deficiency will not necessarily reflect actual intake until a person is severely deficient.
- Light movement after meals, such as a short walk, can help stimulate digestion.
3. Diarrhea
Some individuals experience diarrhea, especially when adjusting to the medication.
Try this:
- Stick to easily digestible, low-fat meals to prevent exacerbating symptoms.
- Incorporate binding foods that contain more soluble fiber, such as bananas, apples, psyllium, green peas, and wheat bran.
- Probiotic-rich foods like yogurt or kefir may help restore gut balance. However, not all fermented foods have sufficient probiotics to replenish the gut microbiome. Select brands with live active cultures or indicate they are probiotic food or yogurt. An integrative dietitian can assist in selecting the right probiotic-rich foods or supplements for your situation.
- Limit artificial sweeteners (sorbitol, mannitol, xylitol), which can trigger diarrhea in some individuals.
4. Loss of Appetite & Unintentional Malnutrition
While appetite suppression can aid weight loss, it may also lead to inadequate nutrition.
Try this:
- Focus on nutrient-dense foods to get the most nutrition in smaller portions (e.g., nuts, seeds, eggs, Greek yogurt, avocado).
- Include protein at each meal to preserve muscle mass (chicken, fish, tofu, beans, cottage cheese).
- Use high-calorie liquids if eating solid food feels difficult—nutrient-packed smoothies with protein powder, nut butters, and milk can help.
- Set reminders to eat if you frequently forget meals due to reduced hunger.
5. Muscle Loss
Since GLP-1 medications can lead to rapid weight loss, there’s a risk of losing muscle mass along with fat.
Try this:
- Prioritize protein intake (aim for at least 20–30g per meal, depending on individual needs).
- Incorporate resistance training to preserve muscle while losing weight.
- Consider protein supplementation if struggling to meet protein needs through food. It is best to work with a dietitian to select a protein supplement, as they are not one size fits all and can exacerbate underlying conditions.
Final Thoughts
While GLP-1 receptor agonists can be a powerful tool for weight management, they come with unique nutritional challenges. By making small, strategic dietary adjustments, you can manage side effects and ensure your body gets the nutrients it needs. Ideally, individuals should work closely with a dietitian when using weight loss medication. A registered dietitian can provide you with evidence-based, personalized recommendations. Consults with a dietitian are usually covered by insurance, especially for weight management. Call today or check out our contact page to self-schedule or reach out to us via secure messaging.
