GLP-1 is a hormone that helps regulate appetite, blood sugar, and feelings of fullness. While medications like Mounjaro/Ozempic have made it mainstream, certain foods can support your body’s own natural GLP-1 production.

Here are 11 evidence-based foods that may help improve satiety, reduce cravings, and support metabolic health.

1. Avocados: The Creamy GLP-1 Booster

These green scaly devils are packed with healthy fats and fibre, a combination that research suggests can increase GLP-1 secretion. The monounsaturated fats in avocados slow digestion, giving your intestinal cells more time to produce GLP-1, also great for cholesterol.

Practical tip: Add 1/4 an avocado to your lunch salad or blend a quarter into your morning smoothie. The healthy fats also help you absorb fat-soluble vitamins from other foods.

2. Eggs: The Protein Powerhouse

Whole eggs, especially when eaten at breakfast, have been shown to increase GLP-1 levels more than carb-heavy morning meals. The high-quality protein triggers GLP-1 release, and the effect seems to last for hours after eating.  Also, a Powerhouse for B12/Vitamins D & A/Iron/Selenium and Choline, which is good for eyesight, energy, blood and immunity.

Practical tip: Move over cereal or pastries…try having 2 eggs for breakfast, with wholemeal/sourdough bread, or as an omelette with veg. FYI: good wholegrain cereals/oats are also a good breakfast and a nice pastry every so often won’t hurt.

3. Greek Yogurt: Protein + Probiotics

The protein content stimulates GLP-1 release, while the probiotics may help maintain the gut bacteria that influence GLP-1 production. Skip the low-fat versions – the fat content actually helps with satiety and hormone production. Counterintuitive I know.

Practical tip: Choose plain, full-fat Greek yogurt and add some berries for sweetness. This avoids the blood sugar spike from pre-sweetened versions that can interfere with GLP-1’s beneficial effects.

4. Fibre: The Unsung Hero (Your Gut Will Thank You)

Include plenty of good fibre sources: legumes, oats/barley, chia/flax, resistant starch foods, and high-pectin fruits (e.g. apples/pears/berries) and veg (e.g. carrots, squash and sweet potatoes). These provide fermentable fibre that gut bacteria convert into short chain fatty acids (SCFAs), helping stimulate GLP-1.

Practial tip: Add 1 tablespoon of linseeds per day to a drink. This can also lead to reduction in bloating, abdominal pain and constipation. Ensure at least 150 ml of water with each tablespoon.  More effective in fluid than sprinkled over food.

5. Leafy Greens: More Than Garnish

Spinach, kale, collards, and other leafy greens are GLP1 co-stars. The fermentation of fibre in your gut produces short-chain fatty acids that stimulate GLP-1 secretion. Also world renowned for being in popular sentences such as “Include more leafy greens in your diet”.

Practical tip: Aim for at least 2 handfuls of leafy greens daily. Throw spinach in your smoothie, make a big salad for lunch, or sauté greens as a dinner side. Even crisp them in an oven – Kale chips!

6. Oats: The Slow-Release Option

These contain a special type of soluble fibre called beta-glucan. This fibre forms a gel-like substance in your gut that slows digestion and promotes sustained GLP-1 release. Instant oats? Less so. The processing reduces the fibre content. Also, many avaialble in stores or sweetened.

Practical tip: Make overnight oats with Greek yogurt, and berries. The combination of fibre, protein, and antioxidants creates a GLP-1-friendly breakfast that actually tastes good. Easy to make at night at same time as evening meal, then easy to grab and go when tired and possibly hungover.

7. Legumes: Fibre and Protein Combo

Chickpeas/lentils/pulses – all GLP-1 gold. They’re packed with both protein and fibre, perfect for hormone production that reduces cravings and increases fullness. Studies show that people who eat legumes regularly have better appetite control and more stable blood sugar levels.

Practical tip: Add a half-cup of beans to your salad, make hummus your go-to snack, or try meatless/reduced meat with lentil-based (or half lentils) meal. Your gut (and GLP-1 levels) will thank you. Your partner or housemates might not. Chew VERY well, take your time (as you should do all the time), soak/cook well and this can all help reduce gut symptoms.

8. Nuts: Small Handful but Powerful

Almonds, walnuts, and pistachios, and all nuts really, provide healthy fats, protein, and fibre; all nutrients that support GLP-1 production. The combination also means they’re incredibly satisfying, helping you naturally eat less without feeling deprived.

Practical tip: We actually only absorb about 80% of the energy from nuts, however, stick to ~30g portions/small, cupped handful.

9. Fatty Fish: The Omega-3 Boost

Salmon, mackerel, and sardines rich in omega-3 fatty acids may enhance GLP-1 secretion. Some research suggests that omega-3s improve the sensitivity of GLP-1 receptors, making your body more responsive to the hormone you do produce. They’re also great for cholesterol levels and are anti-inflammatory.

Practical tip: Aim for fatty fish twice a week (salmon, mackerel, pilchards etc). Canned salmon or sardines count too and they’re budget-friendly natural GLP-1 foods that won’t break the bank like those medications, whilst also being packed with Calcium. Though just because they’re healthy (hello nuts) doesn’t mean you can go overboard. Palm-sized portion/1/3 of plate.

If you don’t eat fish you can then flaxseeds and chia seeds are the highest vegetarian source.

10. Berries

Blueberries, raspberries, and strawberries are lower in sugar than most fruits but high in fibre and polyphenols. These compounds can help maintain healthy gut bacteria that influence GLP-1 production. Plus, their natural sweetness may help reduce sugar cravings.

Practical tip: Pick up buy some frozen berries, they’re just as nutritious as fresh and won’t go bad as quickly. Add them to yogurt, oatmeal, or eat them as a dessert alternative.

11. Fermented Foods: The Gut Health Heroes, although the Flare-up Nightmare

Kimchi, sauerkraut, kefir, and other fermented foods support the gut microbiome, which plays a crucial role in GLP-1 production. A healthy, diverse gut microbiome is associated with better GLP-1 response and overall metabolic health.

Practical tip: Add a small serving of fermented foods to one meal daily. Start with 2-3 tablespoons of sauerkraut on your sandwich or a small glass of kefir as an afternoon snack. However, if having any flare-up of gut symptoms might be best to avoid these until this has settled.

Just remember, a bit of gas and bloating is the sign of a healthy gut, although if your stomach gurgling is more than the applause, please speak with your agent (and me).

Overall

These foods aren’t going to replicate medications like Ozempic or Mounjaro—but they can help with appetite, energy, and feeling more in control day-to-day. If you’re already on these medications then they can help boost effects.

Start by adding a few of these in consistently and see what changes.