Your body naturally produces GLP-1 in the gut. Certain foods, particularly those rich in protein, fibre and healthy fats, may help stimulate its release and support fullness, blood sugar control and a healthy diet.
Reviewer: Ami Hansen (Head of Patient Care, RN)
GLP-1 has become closely associated with weight management treatments such as Wegovy and Mounjaro. But GLP-1 is actually a hormone your body already produces naturally.
Short for glucagon-like peptide-1, GLP-1 is released by cells in your gut after you eat. It plays several roles in the body, including helping regulate blood sugar and sending signals involved in appetite and fullness.
So, can food increase GLP-1 naturally?
Certain nutrients and foods may help stimulate your body’s own GLP-1 response. That does not mean they work in the same way, or to the same extent, as GLP-1-based medication.
There is no food that acts as a “natural Ozempic” or replaces prescribed weight management treatment.
What food can do is support your nutrition, gut health and appetite regulation — whether you are currently following a clinician-led weight management programme or simply trying to build healthier eating habits.
Here are five food groups worth including.
1. Eggs and other protein-rich foods
Protein can stimulate the release of several hormones involved in appetite and fullness, including GLP-1.
During digestion, protein is broken down into amino acids and peptides. These interact with the digestive system and can contribute to the release of gut hormones after a meal.
This is one reason why protein-rich meals can help you feel fuller for longer.
Good sources of protein include:
- eggs
- Greek yoghurt
- cottage cheese
- chicken
- fish
- beans and lentils
- tofu and other soya foods
Rather than trying to eat a very large amount of protein at one meal, a practical approach is to include a source of protein throughout the day, including at breakfast.
Why protein matters during weight management
Protein has another important role if you are actively losing weight.
When your overall food intake decreases, getting enough protein can help support the maintenance of muscle mass alongside appropriate physical activity.
This can be particularly relevant for people taking weight management medication if reduced appetite means they are eating considerably less than before.
2. Oats and barley
Oats and barley are particularly rich in beta-glucan, a type of soluble fibre.
When certain fibres reach the large intestine, gut bacteria ferment them and produce compounds called short-chain fatty acids (SCFAs).
Research suggests these short-chain fatty acids can interact with cells in the gut involved in GLP-1 secretion.
Oats and barley are therefore useful additions to a balanced diet, while also providing fibre that supports digestive health.
Simple ways to eat more include:
- porridge made with oats
- overnight oats
- barley added to soups
- barley in stews or grain bowls
Increasing fibre gradually can help your digestive system adjust, particularly if your current diet is relatively low in fibre.
3. Beans, lentils and chickpeas
Beans, lentils and chickpeas, collectively known as pulses, provide a useful combination of plant protein, fibre and resistant starch.
Resistant starch behaves differently from rapidly digested carbohydrates. Some reaches the large intestine, where it can be fermented by gut bacteria.
This fermentation contributes to the production of short-chain fatty acids, which may in turn influence the release of gut hormones including GLP-1.
Pulses can also help make meals more filling because they combine protein and fibre.
Try adding:
- lentils to soups or curries
- chickpeas to salads
- beans to chilli or stews
- hummus as a snack or accompaniment
Other sources of resistant starch can include cooked and cooled potatoes and slightly green bananas.
4. Avocado, olive oil, nuts and oily fish
Dietary fat also influences the release of hormones involved in digestion and appetite.
Rather than simply adding more fat to your diet, focus on sources of unsaturated fats as part of a balanced eating pattern.
Examples include:
- avocado
- extra virgin olive oil
- nuts and seeds
- salmon
- sardines
- mackerel
Oily fish also provides omega-3 fatty acids, while nuts and seeds can contribute fibre, protein and important micronutrients.
Portion size still matters because fats are energy-dense. The aim is not to eat large quantities in an attempt to increase GLP-1, but to include nutritious sources of fat as part of balanced meals.
5. Fermented foods
You may also have heard about the connection between gut health and GLP-1.
Foods such as live yoghurt, kefir, kimchi and sauerkraut contain or are produced using live microorganisms and can form part of a gut-friendly diet.
Research into the gut microbiome and GLP-1 is developing. We know that gut bacteria play an important role in fermenting certain types of dietary fibre and producing short-chain fatty acids, which are involved in signalling pathways linked with GLP-1 secretion.
However, the evidence for fermented foods directly increasing GLP-1 is less established than the evidence around nutrients such as protein and fermentable fibre.
That does not make fermented foods a bad choice. They can contribute to a varied diet and may support gut health — they simply shouldn’t be treated as a way to replicate the effects of GLP-1 medication.
Can food naturally increase GLP-1?
Certain foods and nutrients can stimulate your body’s natural GLP-1 response, but it is important to keep the effect in perspective.
GLP-1 produced naturally by your body is rapidly broken down. GLP-1-based medicines are specifically designed to produce a much more sustained therapeutic effect.
This is why eating oats, eggs or avocado cannot be compared with taking prescribed GLP-1 medication.
Nutrition still matters enormously, though.
A diet containing adequate protein, fibre, vegetables, wholegrains and healthy fats can support fullness, digestive health, blood sugar regulation and overall nutrition.
These are worthwhile benefits whether or not you are using medication.
What should you eat while taking GLP-1 medication?
Nutrition can become particularly important when taking weight management medication because changes in appetite may mean you naturally eat less.
Rather than concentrating on individual “GLP-1 boosting foods”, focus on the overall quality of what you are able to eat.
Useful priorities can include:
Protein: Include a source regularly to support fullness and help maintain muscle during weight loss.
Fibre: Include vegetables, fruit, pulses and wholegrains to support digestive health and a balanced diet.
Fluids: Drink regularly throughout the day, particularly as changes in appetite and food intake can also affect how much fluid you consume.
Variety: Eating a range of foods helps provide the vitamins, minerals and other nutrients your body needs.
If increasing fibre, do so gradually and drink enough fluid. A sudden increase can cause bloating or digestive discomfort for some people.
Protein and fibre are a useful place to start
You do not need to build your diet around one supposed GLP-1 “superfood”.
A much more practical approach is to think about protein and fibre when building your meals.
For example:
- Greek yoghurt with oats and berries
- eggs with wholegrain toast and vegetables
- lentil soup with a protein-rich side
- chicken with vegetables and wholegrains
- salmon with potatoes and a fibre-rich salad
This naturally combines several of the nutrients associated with fullness and good overall nutrition.
Consistency matters more than trying to maximise your GLP-1 response from a single meal.
Nutrition for long-term weight management
These eating habits can remain useful beyond the active weight-loss stage.
Maintaining weight after reaching your goal often requires continued attention to nutrition, movement and the habits that helped you get there.
That is why Envigore’s approach extends beyond simply losing weight. Our maintenance programmes are designed to provide continued support after reaching your goal, with pathways depending on your individual circumstances and needs.
Where Envigore can support you
There is no single perfect “GLP-1 diet”.
Your nutritional needs can vary depending on your health, treatment, appetite, weight management goals and the foods you actually enjoy eating.
Envigore’s dietitian-led nutrition support can help you build an eating approach around your individual needs, including getting enough protein and fibre while managing a reduced appetite.
Our wider clinician-led weight management programmes provide ongoing support throughout your journey, rather than treating nutrition and medication as separate pieces of the puzzle.
Frequently asked questions
These questions reflect the guidance above and are reviewed by our clinical team before publication.
You cannot get a meaningful dose of GLP-1 by eating a particular food. GLP-1 is a hormone produced naturally in your body, primarily in response to eating.
Certain nutrients, including protein, fats and fermentable fibre, can stimulate processes involved in your body’s natural GLP-1 response.
Research suggests nutrients found in protein-rich foods, fibre-rich wholegrains and pulses, and sources of dietary fat can influence GLP-1 secretion.
Examples include eggs, Greek yoghurt, fish, oats, barley, beans, lentils, chickpeas, nuts, avocado and olive oil.
Rather than focusing on one food, aim for a varied, balanced diet containing protein and fibre regularly.
Food is not a natural equivalent or replacement for prescribed GLP-1 medication.
Although eating stimulates your body’s natural GLP-1 response, the size and duration of that response are very different from the effects produced by medicines used for weight management.
If you are considering weight management treatment, speak to a qualified healthcare professional about the options that may be appropriate for you.
No, and it would be misleading to suggest so. The rise in your own GLP-1 from food is modest compared with the medication. These foods support your appetite, blood sugar and gut health, and they work best alongside treatment, not as a replacement for it.
There is no single “best” GLP-1 food.
Protein can stimulate gut-hormone responses after eating, while fermentable fibres found in foods such as oats, barley and pulses can influence gut bacteria and short-chain fatty acid production.
Combining protein and fibre within balanced meals is a more useful approach than concentrating on one ingredient.
Prioritise good overall nutrition rather than trying to maximise GLP-1 through food.
Protein, vegetables, fruit, wholegrains, pulses, healthy fats and adequate fluids can all form part of a balanced diet while taking GLP-1 medication.
If reduced appetite makes it difficult to meet your nutritional needs, personalised support from a dietitian or healthcare professional may help.
The relationship between fermented foods, the gut microbiome and GLP-1 is still being researched.
Gut bacteria are involved in fermenting dietary fibre and producing short-chain fatty acids, which can influence GLP-1 secretion. However, fermented foods should not currently be treated as a proven way to substantially increase GLP-1.
+ Sources
- Tolhurst, G., et al. (2012). Short-chain fatty acids stimulate glucagon-like peptide-1 secretion via the G-protein-coupled receptor FFAR2. Diabetes, 61(2), 364–371.
- Mio, K., et al. (2022). Arabinoxylan and beta-glucan in barley promote GLP-1 secretion by increasing short-chain fatty acid production. Biochemistry and Biophysics Reports, 32, 101343.
- Crossover and mechanistic studies examining higher-protein meals, postprandial GLP-1, PYY and satiety, including research published in the European Journal of Clinical Nutrition.
- Reviews examining dietary fibre, resistant starch, the gut microbiome, short-chain fatty acid production and enteroendocrine GLP-1 release.
This article is for educational purposes only and provides general health and nutrition information. It is not a substitute for personalised medical or dietary advice. Weight management treatment is subject to clinical assessment and prescribing approval where applicable.
About Your Clinical Team
This content was medically reviewed and approved by Danny Gian Hou Chu, a HCPC-Registered Advance Paramedic Prescriber (PA38670), who oversees all prescribing decisions at Envigore.
All prescriptions are dispensed by Right Medicine Pharmacy, a GPhC-Registered Pharmacy (No. 9012382).
Nutritional guidance and lifestyle support is provided by Veronica Giudice, a HCPC-Registered Dietitian (DT26570) and British Dietetic Association member.
Last medically reviewed: August 2026