At Evergreen we’ve got everything you need
- Food & Lifestyle recommendations.
- Nutritional Supplements.
- Advice and Educational Information to support your GLP-1 journey.
While GLP-1 agonists help reduce appetite, choosing the right foods is key to maximising its benefits and ensuring proper nutrition. Focus on nutrient dense yet calorie poor foods in order to maximise the impact of the medication and help you maintain the weight loss once you stop the medication.
Fibre for fullness as well as supporting digestive function
Since GLP-1 agonists have been known to slow digestion, fibre-rich foods can help prevent constipation while also keeping you fuller for longer.
- Eat whole grains like oats, brown rice, flaxseed, quinoa and wholemeal bread.
- Prioritise colour and variety of fruit and vegetables at breakfast, lunch and dinner where possible.
- Include fibre in particular inulin, psyllium husk and glucomannan.
Hydration is key
Unfortunately some people taking GLP-1 agonist medication have reported nausea, sometimes vomiting, headaches and digestive discomfort therefore hydration is essential to mitigate these side effects.
- Aim to drink at least 2 litres of water per day with added electrolytes.
- Choose non-caffeinated herbal teas, vegetable juices, raw fruit or kombucha.
- Add electrolytes drops into your water – there are a variety of flavours if plain water is unappealing to you.
Prioritise protein to preserve muscle mass
When taking GLP-1 agonists people often report eating much less and as a result there’s a risk of muscle wasting as well as fat loss. To prevent this:
- Include lean proteins such as chicken, turkey, fish, tofu, and eggs.
- Choose plant-based proteins like lentils, peas, nuts & seeds, nut butters, beans, and quinoa for variety and to insure adequate fibre intake.
- Aim to include protein at every meal to maintain muscle mass.
Eat little and often
As GLP-1 agonist medication can slow down digestion then eating larger meals can cause bloating and discomfort. Therefore we need to focus on:
- Smaller balanced, nutrient dense meals and snacks throughout the day.
- Practice mindful eating – chew lots and avoid eating when distracted.
- Reduce the urge for highly-processed foods, which can negatively impact not just your digestion but also your progress.
These are some food and lifestyle suggestions that can maximise the effectiveness of the GLP- 1 medication. While also helping you sustain the weight loss long after the medication has finished.
*GLP-1 Agonists medica4on include Ozempic®, Mounjaro® and Wegovy®.
Do you want to know more about GLP-1? Continue the blog series with 'The GLP-1 Phenomenon'.
Reference List
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Brown University, 2022, The importance of prebiotics https://www.brownhealth.org/be- well/importance-prebiotics (Accessed 14th July 2025).
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Hamasaki H. Exercise and glucagon-like peptide-1: Does exercise potentiate the effect of treatment? World J Diabetes. 2018 Aug 15;9(8):138-140. doi: 10.4239/wjd.v9.i8.138. PMID: 30147850; PMCID: PMC6107470.
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Healthline, 2024, Weight Loss: Eating More Protein May Prevent Muscle Loss From GLP-1 Drugs, https://www.healthline.com/health-news/protein-muscle-loss-weight-loss- drugs#Supporting-muscle-mass-while-on-GLP-1-drugs (Accessed 16th July 2025).
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Healthline, 2025, Does Ozempic make you thirsty? https://www.healthline.com/health/drugs/does-ozempic-make-you-thirsty (Accessed 14th July 2025).
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National Institute of Health, Office of Supplements, 2024, Multivitamin/mineral Supplements, Factsheets for Health Professionals, https://ods.od.nih.gov/factsheets/MVMS- HealthProfessional/ (Accessed 14th July 2025).
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Ohio State University, 2024 Taking a GLP-1? Here are foods to limit — and what to prioritize https://health.osu.edu/wellness/exercise-and-nutrition/glp1-foods-to-limit Medically Reviewed by: Samantha Snashall, RND, LD (Accessed 16th July 2025).
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WebMD, 2024, Fermented Foods for Boosting Health https://www.webmd.com/diet/ss/slideshow-benefits-fermented-foods Medically Reviewed by: Zilpah Sheikh, MD (Accessed 15th July 2025).
