We most likely don’t need to let you know this, however the GLP-1 remedy phenomenon has properly and really swept the nation. Each weight reduction firm is trying so as to add it to their repertoire, and also you most likely know of no less than one one that is at the moment utilizing or has used a GLP-1 remedy to shed some weight. 

Though these drugs have helped many obtain plain weight reduction outcomes, it’s not at all times essentially the most sustainable answer. Research present rebound weight achieve after stopping remedy is a critical problem¹, and it’s not a technique that needs to be relied on endlessly. 

Most significantly, we’d all do properly to keep in mind that though the media basically treats GLP-1 as a synonym for Ozempic, it’s truly a hormone naturally produced within the physique to control blood sugar and urge for food. Whereas GLP-1 drugs deal with kind 2 diabetes and weight problems by mimicking this hormone, it’s additionally potential to advertise GLP-1 manufacturing naturally. 

For individuals who need to reduce weight with out GLP-1 drugs (or who need to keep weight reduction after stopping therapy), sure meals that promote GLP-1 within the physique will be the reply. Learn beneath to be taught extra about GLP-1’s operate as a hormone, meals that enhance GLP-1 naturally, and different pure GLP-1 boosters that would allow you to help a wholesome weight long run.

What Is GLP-1 and Why Does It Matter?

GLP-1, or glucagon-like peptide-1, is a hormone that helps to control urge for food and blood sugar within the physique. Medicines constituted of this hormone, often called glucagon-like peptide-1 receptor agonists (GLP-1 RAs), have been initially designed to assist these with kind 2 diabetes to handle their blood glucose ranges². Nonetheless, as we all know, they’ll additionally assist these with out kind 2 diabetes reduce weight.

Frequent GLP-1 RAs embrace semaglutide and tirzepatide, that are usually taken in an injection or capsule type on a weekly foundation³. A 2022 examine studies that the bottom dose of 0.5 mg per week of semaglutide can present the physique with a gradual state of round 65 nanograms per milliliter (ng/mL) of GLP-1 after 4 to five weeks of weekly use⁴. To place that into context, meals that stimulate GLP-1 within the physique present peak concentrations of about 9.7 and 42 pmol/L (0.032 to 0.139 ng/mL or 32 to 139 pg/mL)⁵.

Stimulating GLP-1 Manufacturing By means of Weight-reduction plan

Research of the Mediterranean food plan present that the mix of lean protein, wholesome fat, and dietary fiber-rich meals stimulate excessive ranges of GLP-1 after meals (in comparison with a high-fiber vegetarian food plan)⁶. The Mediterranean meal additionally produced a considerably greater second peak of GLP‑1 round 150 minutes after consuming, in comparison with the high fiber vegetarian meal.

What’s extra, sticking to a nutritious diet can provide advantages that GLP-1 remedy can’t. For instance, a Mediterranean food plan can cut back cardiac occasions greater than GLP-1 medication alone. A 2023 examine exhibits that semaglutide, a GLP-1 agonist, diminished cardiovascular occasions by 20%, whereas different research present that the Mediterranean food plan can cut back coronary heart illness by as much as 30% for these in danger^7,8,9.

How Meals Triggers GLP-1 Manufacturing

The vitamins in meals stimulate GLP-1 manufacturing in a wide range of methods. Dietary fiber from fruits, greens, and entire grains are damaged down within the intestine by bacterial fermentation¹⁰. This course of produces brief chain fatty acids that bind free fatty acid receptors, which in flip secrete GLP-1. Just like this course of, mono- and polyunsaturated long-chain fatty acids stimulate GLP-1 launch through sure free fatty acid receptors.  Protein-induced GLP-1 secretion isn’t properly understood, however it seems to primarily help GLP-1-mediated satiety.

The GLP-1 launched into the physique after consuming is usually saved in L cells, or intestinal endocrine cells. These L cells are discovered largely within the decrease a part of the small gut (the ileum) and the colon. GLP-1 is secreted from these cells in response to nutrient ingestion¹¹. You possibly can name L cells a GLP-1 “manufacturing unit.”

The foremost distinction between the GLP-1 you’re taking through remedy versus that in meals is how lengthy it lasts within the physique. Whereas GLP-1 medicines like semaglutide can final for a couple of week or so within the physique, human GLP-1 has a half-life of solely about two minutes¹². Luckily, there are methods to increase the GLP-1 impact within the physique by way of meals with some easy suggestions. First, let’s discuss particular meals that stimulate GLP-1 manufacturing within the physique.

Meals that Improve GLP-1 Naturally

Should you’re seeking to enhance GLP-1 ranges by way of your every day meals and snacks, take a look at the listing beneath for meals that enhance GLP-1 naturally^{13,14,15,16,17}.

Excessive-fiber Meals:

• Oats
• Beans
• Brussels sprouts
• Resistant starch sources like cooked and cooled potatoes or rice in addition to inexperienced bananas

Protein-rich Meals:

• Eggs
• Fatty fish
• Greek yogurt
• Lean poultry

Wholesome Fat:

• Olive oil
• Avocados
• Nuts, particularly nuts wealthy in monounsaturated fat like macadamias, hazelnuts, pecans, almonds, and peanuts

Fermented Meals:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi

Shocking Meals that Stimulate GLP-1:

• Darkish chocolate
• Espresso
• Inexperienced tea

The Berberine Query

It isn’t simply meals that would have the same impact as GLP-1 agonist therapies — some research present the natural complement berberine might be a pure different to GLP-1 drugs. A 2020 examine confirmed that these taking berberine misplaced on common about 2.07 kg (4.5 lbs) over roughly 1 to three months¹⁸.  Nonetheless, opinions are combined. A current 2025 examine confirmed that members who consumed 1 gram of berberine every day for six months had no significant change in adiposity (AKA the buildup of physique fats)¹⁹.

The NIH studies that research have been carried out with people for roughly eight weeks with people taking 1000 mg every day, however they have been excessive in bias²⁰. Extra high-quality research will should be completed earlier than making any conclusions about berberine’s effectiveness in supporting weight reduction.

Meal Timing and Meals Synergies

In the case of GLP-1 stimulation, the way in which you eat GLP-1 meals is simply as essential as what you eat. Well being specialists counsel that consuming slowly and chewing your meals totally can assist help GLP-1 stimulation²¹. As well as, pairing fiber-rich meals and meals wealthy in wholesome unsaturated fat with lean sources of protein can have a huge impact on the physique’s GLP-1 ranges after meals^22,23.

Train and Way of life Elements

Together with meals, there are a selection of life-style components that may stimulate GLP-1 manufacturing within the physique. Chances are you’ll be shocked to seek out that you simply most likely already interact in these GLP-1 supporting behaviors, as they’re all usually good habits to include in any wholesome life-style^21,24,25:

• Train: It doesn’t matter what kind of train you interact in, transferring extra can help GLP-1 launch within the physique.
• Satisfactory sleep: Sleep disruptions can impair GLP-1 secretion, so attempt to set up a bedtime routine, sleep no less than seven hours every day, and go to your physician for those who suspect your sleep is being interrupted by a medical situation.
• Managing stress: Power stress ranges can impair GLP-1 launch. By partaking in rest respiration, meditation, yoga, discuss remedy, or different stress-reducing actions, you may assist decrease cortisol — which in flip helps help GLP-1 launch.

Key Takeaways

Though meals might not be capable to match the dramatic weight reduction results of GLP-1 drugs, it does have its clear advantages over GLP-1 RAs. GLP-1 meals can work together with your physique’s pure methods to create sustainable modifications that reach far past the size. Such modifications can assist shield your coronary heart and physique with none actual unwanted effects.

A food plan wealthy in meals that stimulate GLP-1 manufacturing can assist help weight reduction by itself, or allow you to keep weight reduction after stopping GLP-1 RA therapy. For the perfect outcomes, the best upkeep plan after stopping therapy must also embrace different GLP-1 selling behaviors like train, enough sleep, and stress administration.

Often Requested Questions

Sources:

Sources

1. https://www.bmj.com/content material/392/bmj-2025-085304
2. https://www.nature.com/articles/s41467-025-67701-9
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC12803457/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8736331/
5. https://ajcn.diet.org/article/S0002-9165percent2824percent2900005-4/fulltext
6. https://onlinelibrary.wiley.com/doi/10.1002/dmrr.3406
7. https://pubmed.ncbi.nlm.nih.gov/29897866/
8. https://nutritionsource.hsph.harvard.edu/2018/06/22/predimed-retraction-republication/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC7190876/
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC12125019/ 
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8218725/
12. https://pmc.ncbi.nlm.nih.gov/articles/PMC12052016/
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC12264624/
14. https://www.nature.com/articles/s42255-024-00988-y
15. https://pmc.ncbi.nlm.nih.gov/articles/PMC5707743/
16. https://pmc.ncbi.nlm.nih.gov/articles/PMC9916812/
17. https://pmc.ncbi.nlm.nih.gov/articles/PMC11061710/
18. https://www.sciencedirect.com/science/article/abs/pii/S2405457720300802
19. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2844037
20. https://www.nccih.nih.gov/well being/berberine-and-weight-loss-what-you-need-to-know
21. https://well being.osu.edu/wellness/exercise-and-nutrition/activiating-glp-1-naturally
22. https://pmc.ncbi.nlm.nih.gov/articles/PMC10528427
23. https://pmc.ncbi.nlm.nih.gov/articles/PMC10748770/
24. https://pmc.ncbi.nlm.nih.gov/articles/PMC9755352/#s3
25. https://pmc.ncbi.nlm.nih.gov/articles/PMC10938734/

Staci has been a registered dietitian since 2010 and has handled lots of of sufferers for nutrition-related points ranging from … Extra about Staci Gulbin, Registered Dietitian

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