That's a great question. You absolutely can support your body's natural production and function of GLP-1 (Glucagon-Like Peptide-1) through specific dietary and lifestyle changes.
GLP-1 is a hormone released by your intestine after you eat, and it helps regulate blood sugar, slows stomach emptying, and increases feelings of fullness, which is why it's a target for weight-loss medications.
Here are the key dietary strategies to naturally boost GLP-1:
Prioritize Key Macronutrients
The presence of protein, healthy fats, and fibre is the main trigger for your body to release GLP-1.
| Macronutrient | Mechanism of Action | Excellent Food Sources |
| Protein | Promotes GLP-1 release, helps you feel full, and supports muscle mass. | Lean Meats (chicken, turkey, lean beef), Fish/Seafood, Eggs (egg whites are especially beneficial), Dairy (yoghurt, cottage cheese), Legumes (beans, lentils), Soy Products (tofu, edamame), Nuts & Seeds. |
| Healthy Fats | Monounsaturated and omega-3 fatty acids increase GLP-1 release and contribute to satiety by slowing stomach emptying. | Olive Oil (extra virgin), Avocados, Nuts (walnuts, almonds, pistachios), Seeds (flax, chia), Fatty Fish (salmon, sardines, mackerel). |
| Fibre | Slows digestion and the release of glucose, which triggers GLP-1. Soluble fiber is fermented by gut bacteria into short-chain fatty acids (SCFAs) that stimulate GLP-1. | Whole Grains (oats, barley, whole wheat), Legumes (beans, lentils), Vegetables (Brussels sprouts, broccoli, carrots, asparagus), Fruits (apples, pears, avocados), Seeds (chia, flax, psyllium). |
Focus on Gut Health
Maintaining a healthy gut is key to potentially enhancing GLP-1 production, as a portion of this satiety hormone is stimulated directly in the large intestine. To support this, dietary fiber, particularly soluble or fermentable fiber, is essential because it feeds beneficial gut bacteria. This process leads to the production of SCFAs, which directly stimulate GLP-1 release. Complementary to fiber, incorporating probiotics and fermented foods helps maintain a balanced and healthy gut microbiome, which can also positively affect GLP-1 action. Excellent sources for these beneficial microbes include Greek yoghurt, kefir, sauerkraut, kimchi, miso, and tempeh.
Adopt Strategic Eating Habits
To optimize your body's natural GLP-1 response, aim to eat slowly and mindfully, as chewing thoroughly and taking your time during a meal can lead to a more pronounced GLP-1 release, greater feelings of fullness (satiety), and ultimately lower overall food intake. Furthermore, you can change the meal sequence by consuming protein and vegetables (fibre) before carbohydrates, a technique studies suggest is more effective at boosting GLP-1 secretion and managing post-meal blood sugar levels. Finally, consider how you prioritize nutrition early in the day, as evenly distributing your calories, or ‘front-loading’ them, may also be beneficial for overall GLP-1 function.
General Lifestyle Factors
Diet is only one part of the equation for optimizing your body's response, especially to things like GLP-1. It's crucial to exercise regularly, as physical activity may help improve how your body responds to these metabolic signals. Additionally, you must stay hydrated; drinking plenty of water is essential for overall health and is necessary for the fiber in your diet to work effectively to support digestion and feelings of fullness (satiety). Finally, you should avoid refined and processed foods (foods high in added sugar, refined carbohydrates (like white bread), and unhealthy saturated/trans fats) because they do not effectively stimulate beneficial metabolic responses and can lead to rapid blood sugar spikes.
Conclusion
While these strategies are excellent for overall metabolic health and can naturally increase your GLP-1, it is important to know that the effect will not be as potent or as high as prescription GLP-1 agonist medications. However, adopting a diet rich in fibre, lean protein, and healthy fats is a powerful, evidence-based approach for improving satiety, managing blood sugar, and supporting weight management.
