Key takeaways
GLP-1 is often associated with weight-loss drugs, but this class of medications is named after a hormone that helps increase feelings of fullness and regulate blood sugar levels.
Research shows that your food choices stimulate GLP-1 production during digestion.
Foods that boost GLP-1 tend to be rich in nutrients, particularly dietary fiber, healthy fats, and protein.
Glucagon-like peptide-1 receptor agonists (also known as GLP-1 medications) get their name from a natural hormone found in the body. The GLP-1 hormone is released after eating. Its purpose is to manage blood sugar levels after meals, but it can also affect appetite and weight loss, hence why these medications are often used to treat obesity.
You can boost GLP-1 naturally with lifestyle changes. Your food choices may help. A diet that supports overall health—one that’s rich in dietary fiber, lean protein, healthy fats, antioxidants, and other essential nutrients—may also increase GLP-1 levels. Read on to discover the best foods to eat.
How GLP-1 affects weight loss
The GLP-1 hormone affects weight management in several ways. “GLP-1 enhances insulin secretion, which helps regulate blood sugar levels, therefore stabilizing sugar and carb cravings,” explains Michael Glickman, MD, a board-certified obesity medicine physician in Washington, DC. “The hormone also slows down gastric emptying and digestion, which helps us feel physically fuller for longer periods of time.” Delayed stomach emptying also prevents blood glucose spikes, per the Cleveland Clinic. Finally, GLP-1 signals the brain to reduce food cravings and encourage healthier choices, Dr. Glickman adds.
Prescription GLP-1 receptor agonists work similarly—they reduce glucose in the blood, slow digestion, and increase satiety. Some of these medications include:
- Ozempic (semaglutide)
- Mounjaro (tirzepatide)
- Saxenda (liraglutide)
- Wegovy (semaglutide)
- Zepbound (tirzepatide)
Saxenda, Wegovy, and Zepbound are FDA-approved for weight management, while other GLP-1 medications are used primarily for Type 2 diabetes and are sometimes prescribed “off-label” for weight loss.
How does food trigger GLP-1 secretion?
“GLP-1 is secreted by L-cells located primarily in the lower small intestine and colon,” explains Patricia Bannan, RDN, a registered dietitian in Los Angeles, California. “When nutrients—especially fats, proteins, and soluble fibers—interact with these cells, they stimulate GLP-1 release.”
Research has found that some dietary modifications are effective at promoting GLP-1 secretion, namely high-fiber foods and those that provide nutrients like fatty acids. Other research found a promising link between protein intake and GLP-1 secretion.
However, not all foods secrete the same amount of GLP-1. “Diets high in whole, minimally processed foods help support this natural response, while highly processed diets may blunt GLP-1 activity over time,” Bannan explains.
This is to say that foods that increase GLP-1 may help reduce cravings and increase feelings of fullness, making it easier to make healthier choices and achieve weight-loss goals.
3 foods that increase GLP-1 levels
Weight-loss medications that increase GLP-1 levels are helpful in treating obesity because they mimic the natural hormone of the same name. But even without taking weight-loss drugs, your body is still capable of producing this hormone, and what you eat may help your body make more of it. “Diet plays a significant role in the regulation of GLP-1,” says Bannan.
But what foods increase GLP-1? Here’s what your diet should look like to boost GLP-1 production, according to experts and research.
1. High-fiber foods
Known for its impact on gut health, dietary fiber may also influence body weight. Research has found a link between fiber intake and GLP-1 production, says Sara Tariq, MD, a board-certified internist in Arlington, Virginia. A research review demonstrated that high-fiber foods, particularly those rich in fermentable or soluble fiber, significantly boost GLP-1 secretion compared to low-fiber foods.
One caveat? Most Americans aren’t eating enough dietary fiber, Dr. Tariq says. It’s estimated that only 5% of U.S. adults currently meet the recommended amount of fiber intake. Generally speaking, women should aim for about 25 grams daily while men should aim for 30-35 grams daily, according to the Academy of Nutrition and Dietetics.
There’s an abundance of high-fiber foods to choose from to increase your intake of this essential nutrient. Some fiber-rich foods include:
- Fruits (pears, raspberries, blueberries, etc.)
- Legumes (pinto beans, lentils, split peas, etc.)
- Nuts (almonds, pistachios, pine nuts, etc.)
- Seeds (flaxseeds, chia seeds, pumpkin seeds, etc.)
- Vegetables (squash, green peas, broccoli, etc.)
- Whole grains (quinoa, oatmeal, brown rice, etc.)
Keep in mind that dietary fiber isn’t found in animal products—it’s only found in plant-based foods. The key is to eat a variety of complex carbohydrates, Dr. Glickman says. In addition to providing fiber, complex carbs take longer to digest, he explains.
2. Healthy fats
Fat gets a bad rap, but not all types of dietary fat are the same. There’s a reason why some are known as “healthy fats,” which typically refer to monounsaturated and polyunsaturated fatty acids. Found in foods like olive oil and fatty fish, these fats are essential for overall health and may also play a role in GLP-1 production and weight management. Here’s what we know.
“Healthy fats delay gastric emptying and promote fullness,” Dr. Glickman explains. But how do they influence GLP-1? Much of what we know comes from animal studies. For example, in one animal model, researchers found that a group of fatty acids known as short-chain fatty acids (SCFAs) significantly increase GLP-1 secretion.
A variety of foods provide healthy fats. Here are a few examples to add to your plate:
- Avocados
- Eggs
- Fatty fish
- Nuts
- Olive oil
- Seeds
- Yogurt
One simple tip to put this into practice is to switch from cooking with butter to olive oil, which is more in line with a Mediterranean-style diet. “In humans with abdominal obesity and insulin resistance, studies have indicated that a Mediterranean diet rich in olive oil can result in significantly higher post-meal GLP-1 levels in the blood,” Dr. Tariq explains, a recommendation bolstered by a recent review.
3. Lean proteins
While usually associated with helping to build muscle mass, high-protein foods also promote satiety. Here’s how it works. “Protein slows digestion and stimulates the release of GLP-1,” Dr. Glickman says. This creates a healthy cycle: “With more sustained activity in the intestines, there is GLP-1 hormone release, which in turn continues to slow digestion, thereby triggering more GLP-1 hormone activity,” Dr. Glickman explains.
Researchers are still exploring the link between protein and GLP-1 production, and more human studies are ultimately needed. However, there is reason to believe that foods that provide both protein and calcium, such as those containing milk, may increase GLP-1 concentrations, per a research review. Researchers also suspect that some amino acids (the building blocks of protein) more efficiently increase GLP-1 than others, as demonstrated in one animal model.
Protein-rich foods include the following:
- Beans and lentils
- Chicken
- Eggs
- Fish
- Greek yogurt
- Lean beef
- Tofu and soybeans
- Turkey
Similar to healthy fats, some proteins are leaner than others. This matters since some proteins, such as some red meats, may also provide “bad” saturated fats. Opt for lean protein when possible.
3 supplements that increase GLP-1
Supplements are a convenient way to fill nutritional gaps, but do they have the same effects on GLP-1 as the foods discussed above? “While promising, supplements should be considered complementary tools—not substitutes for a balanced diet or prescribed medications,” Bannan says. Here’s when supplements may be useful, according to what the research suggests.
1. Fiber supplements
There isn’t a lot of conclusive evidence that any dietary supplements boost GLP-1, with the exception of fiber supplements, Dr. Tariq says. This isn’t surprising given the importance of fiber for blood sugar regulation and weight maintenance. Take psyllium supplements, for example, which provide soluble fiber: They can lower blood sugar levels and increase GLP-1, per a systematic review.
2. Berberine
It’s been proposed that berberine supplements have anti-diabetic properties. “Berberine is a plant compound that improves insulin sensitivity and may stimulate GLP-1 secretion,” Bannan explains. One comprehensive review found that, in addition to secreting insulin in those with Type 2 diabetes, berberine may also induce GLP-1.
3. Probiotics
GLP-1 is produced in the gut, so it makes sense to take care of your gut health. One way to do so is by taking a probiotic supplement, Bannan suggests. But is there a link between probiotics and GLP-1? There’s been some evidence that probiotics can increase GLP-1 production, per a 2024 meta-analysis.
The bottom line
Your diet is important for many reasons. Food sustains you with energy and provides essential nutrients necessary for overall health. Some foods can also boost GLP-1, helping to regulate blood sugar levels and weight management.
Ultimately, foods that promote GLP-1 secretion tend to be part of a balanced diet. “When we consume a wide variety of whole-food plants, lean proteins, and healthy fats, we support GLP-1 activity, optimize gut health, and can more easily maintain a healthy weight,” Dr. Glickman says. It may help to focus on making whole, unprocessed foods the majority of your diet and limiting those that are refined and high in sugar, Bannan adds.
When you understand the link between GLP-1 and its effects on health, it’s easy to see why so many people are interested in boosting their levels naturally or looking into prescription medications that mimic this hormone. Whatever your health goals are, it’s important to couple dietary changes with guidance from a healthcare professional.
- GLP-1 agonists, Cleveland Clinic (2023)
- Nutritional modulation of endogenous glucagon-like peptide-1 secretion: A review, Nutrition & Metabolism (2016)
- Closing America’s fiber intake gap, American Journal of Lifestyle Medicine (2016)
- Easy ways to boost fiber in your daily diet, Academy of Nutrition and Dietetics (2021)
- The impact of short-chain fatty acids on GLP-1 and PYY secretion from the isolated perfused rat colon, The American Journal of Physiology-Gastrointestinal and Liver Physiology (2018)
- Mediterranean diet effects on Type 2 diabetes prevention, disease progression, and related mechanisms. A review, Nutrients (2020)
- Protein- and calcium-mediated GLP-1 secretion: A narrative review, Advances in Nutrition (2021)
- Amino acids differ in their capacity to stimulate GLP-1 release from the perfused rat small intestine and stimulate secretion by different sensing mechanisms, American Journal of Physiology-Endocrinology and Metabolism (2021)
- The effect of psyllium on fasting blood sugar, HbA1c, HOMA IR, and insulin control: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials, BMC Endocrine Disorders (2024)
- Berberine-induced glucagon-like peptide-1 and its mechanism for controlling Type 2 diabetes mellitus: a comprehensive pathway review, Archives of Physiology and Biochemistry (2024)
- A meta-analysis of the therapeutic effect of probiotic intervention in obese or overweight adolescents, Frontiers in Endocrinology (2024)
- Nutritional modulation of endogenous glucagon-like peptide-1 secretion: A review, BMC Nutrition & Metabolism (2016)
- Improvement of glucose tolerance by food factors having glucagon-like peptide-1 releasing activity, International Journal of Molecular Sciences (2021)