The quest for weight loss isn't new. A quick online search gives you access to a wide range of weight loss programs, supplements, and prescription drugs — yet many are turning to nature for answers.
Recently, a hormone known as GLP-1, or glucagon-like peptide-11, has garnered significant attention from both the media and the scientific community for its potential benefits in weight loss management specifically.
GLP-1 plays a crucial role in regulating blood sugar levels and promoting feelings of fullness, making it an effective tool for easier portion control and weight management. By integrating specific foods and supplements into your routine that naturally enhance GLP-1 levels, you can leverage its benefits to more effectively control hunger and support overall metabolic health.
In this article, we'll explore the role of GLP-1 in weight loss and identify the most effective foods and supplements for enhancing this hormone. You’ll also learn how these options might be considered a “natural Ozempic,” including:
- High-fiber foods like berries, whole grains, legumes, nuts, and seeds
- Foods high in protein, such as fish, meat, eggs, and protein powders
- Leafy greens
- High-quality probiotics
- Fatty fish such as salmon
- Green tea, apple cider vinegar, and spices such as turmeric
What Is GLP-1?
GLP-1 is a hormone secreted by the intestines in response to food intake2. It plays a pivotal role in glucose metabolism, insulin secretion, and appetite regulation.
How GLP-1 Supports Weight Loss
There are several mechanisms by which GLP-1 can promote weight loss. It enhances insulin sensitivity, slows gastric emptying (the time it takes for food to move through the digestive tract), and increases feelings of satiety. These effects can lead to reduced calorie intake and improved blood sugar control3, making GLP-1 a valuable asset in weight management.
However, some individuals may not produce adequate amounts of GLP-1 due to various factors such as genetic predisposition, metabolic conditions, or lifestyle factors. In such cases, the body's natural ability to regulate blood sugar and control appetite can be compromised, making achieving and maintaining a healthy weight more challenging.
For these individuals, additional GLP-1 can be obtained through medications known as GLP-1 agonists. These drugs may be used to treat type 2 diabetes and obesity4, as well as to reduce the risk of heart disease. Examples include semaglutide (Ozempic™, Wegovy™) and liraglutide (Victoza™, Saxenda™).
Research indicates that GLP-1 agonists may offer several benefits5:
- Slow digestion and stomach emptying
- Increase feelings of fullness
- Reduce appetite6 and food intake
- Lower blood sugar levels
- Reduce glucagon secretion
- Promote weight loss
- Protect pancreatic beta cells
- Potentially reduce inflammation7
- Support cardiovascular health
For a more in-depth understanding of GLP-1 and its implications for weight management, consider exploring our article on Ozempic, a medication that mimics the action of GLP-1 in the body.
How Foods And Dietary Supplements Can Naturally Increase GLP-1
For some individuals, turning to foods and dietary supplements to increase GLP-1 levels can be preferable over weight loss drugs. This approach can be particularly beneficial for those who may experience common side effects from medications or for those who prefer a more holistic approach to managing their body weight and overall health.
Certain foods and dietary supplements have the potential to boost GLP-1 levels through various mechanisms8 naturally:
- Slowing Digestion: Foods high in soluble fiber and protein can slow down digestion, leading to prolonged feelings of fullness and reduced calorie intake.
- Improving Glucose Absorption And Insulin Sensitivity: Nutrient-dense foods help maintain stable blood sugar levels and enhance insulin sensitivity, which can positively influence GLP-1 production.
- Providing Sustained Energy: By preventing rapid blood sugar spikes, these foods can curb cravings and provide steady energy throughout the day.
- Supporting Overall Metabolic Health: A balanced diet rich in nutrients can enhance the body's natural production and activity of GLP-1.
- Enhancing Gut Health: Certain foods and supplements can improve gut health, which is closely linked to GLP-1 production.
Incorporating a variety of whole foods—minimally processed and rich in soluble fiber9, protein, and healthy fats—can help stimulate GLP-1 production. Supplements that support gut health, digestion, and insulin sensitivity can also play a role.
In the following sections, we will explore some of the best foods and dietary supplements for naturally increasing GLP-1 levels, potentially offering a natural alternative to medications like Ozempic.
Foods and Supplements That May Increase GLP-1
Several natural options, meaning those “whole foods” that are minimally processed and full of nutrients like fiber and protein, have been found to stimulate GLP-1 production naturally. These foods can offer similar health benefits to medications like Ozempic, though to a lesser degree, potentially aiding in managing body weight.
Top Foods for Boosting GLP-1
1. Leafy greens
Leafy greens, such as spinach, kale, and Swiss chard, are rich in fiber, antioxidants, and essential vitamins and minerals that can help boost GLP-1 levels.
Greens contain lots of fiber, which promotes satiety and improves glucose metabolism. They also have antioxidants and anti-inflammatory effects that support general metabolic health and gut function10.
2. Berries
Berries, including blueberries, raspberries, and strawberries, are rich in antioxidants and soluble fiber. Their high fiber content helps regulate blood sugar levels and promotes GLP-1 secretion by slowing gastric emptying.
3. High-fiber vegetables
Most vegetables contain a good deal of fiber and complex carbohydrates, especially types like broccoli, Brussels sprouts, artichokes, and mushrooms. Their fiber content helps regulate blood sugar levels and supports GLP-1 secretion11, improving appetite control.
4. Oily fish
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which can help enhance insulin sensitivity and potentially support GLP-1 levels12 by improving overall metabolic function.
5. High protein foods
Protein stimulates the release of GLP-113 more effectively than carbohydrates or fats from L-cells in the intestines. This is part of the body's natural response to protein ingestion14, which results in fullness.
Other protein sources, like fish rich in omega-3 fatty acids, may have additional benefits for GLP-1 production due to their anti-inflammatory properties.
Some studies have shown that whey protein, in particular, is especially effective at stimulating GLP-115 release compared to other protein sources. Aside from whey protein and fish, foods high in protein, such as eggs, meat, and poultry, can also fill and support weight loss.
A registered dietitian can help you determine how much protein is right for you, based on your personal health goals and lifestyle.
6. Fermented foods
Fermented foods such as yogurt, kefir, and sauerkraut contain probiotics that may positively affect GLP-1 levels. Probiotics improve gut health and, therefore, may support the production of GLP-116 by enhancing gut microbiota.
7. Healthy fats
Certain fatty acids, especially monounsaturated and polyunsaturated fats found in olive oil, avocado, nuts, and seeds, can stimulate the release of GLP-117 from L-cells in the intestines.
8. 100% whole grains
Whole grains like oats, quinoa, and brown rice are excellent sources of dietary fiber, which supports GLP-1 secretion.
Fiber slows digestion and helps regulate blood sugar levels, indirectly increasing GLP-1 activity. Whole grains can also have prebiotic effects that support a healthy gut microbiome.
9. Legumes and beans
Beans, lentils, and chickpeas are high in fiber and protein, making them very satiating, even though they're relatively low in calories. They contribute to GLP-1 production by prolonging digestion and promoting a steady release of glucose into the bloodstream, which can improve overall GLP-1 levels.
10. Nuts and seeds
Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are rich in healthy fats, fiber, and protein. They may help manage appetite, which can support GLP-1 levels.
11. Green tea
Green tea is rich in polyphenols like catechins, which have been shown to improve insulin sensitivity18 and support overall metabolic health.
12. Spices
Thanks to their antioxidants and anti-inflammatory effects, certain spices can help boost GLP-1 levels19, including cinnamon, turmeric, ginger, black pepper, and fenugreek.
Cinnamon, for example, has been shown to increase GLP-1 secretion by stimulating the L-cells in the intestines. It also improves insulin sensitivity, which can indirectly support GLP-1 function.
Turmeric, particularly its active compound curcumin, can help protect cells that produce GLP-120 by reducing inflammation in the gut. Black pepper, especially its active piperine, can support gut health, reduce inflammation, and help improve the absorption of other beneficial compounds, including turmeric.
Ginger is thought to work by improving gut motility and reducing inflammation, both of which can support the health of GLP-1-producing cells. According to some studies, fenugreek seeds can also help stimulate GLP-1 secretion21, possibly due to their high fiber content and unique compounds.
13. Apple cider vinegar
Due to its acetic acid content, apple cider vinegar may help support GLP-1 secretion and improve glycemic control. Acetic acid helps regulate glucose tolerance and blood sugar levels22 and promotes a feeling of fullness.
Supplements That May Boost GLP-1
Certain supplements can support GLP-1 levels. For example, GLP-1 supplements and natural semaglutide alternatives can include probiotics, prebiotics, herbs, and amino acids that support gut health, digestion, and insulin sensitivity.
1. Probiotics
Certain probiotic strains, like Lactobacillus and Bifidobacterium, may support GLP-1 levels by improving gut health and reducing inflammation23. A high-quality probiotic can be an essential part of improving gut health and enhancing the balance of beneficial bacteria in the microbiome.
2. Prebiotics
These non-digestible fibers feed beneficial gut bacteria24, which can increase GLP-1 production. Prebiotic supplements like inulin or fructooligosaccharides (FOS) may be particularly effective.
3. Berberine
Berberine has been touted as a “natural Ozempic,” for some time now, but research is lacking. Early research suggests that taking berberine orally might help increase GLP-1 levels25 because it protects the cells in the gut that produce GLP-1, but further studies are needed.
4. L-Glutamine
This amino acid is a potent stimulator of GLP-1 release26 from intestinal L-cells. Supplementation with L-glutamine has been shown to increase GLP-1 levels and may improve insulin sensitivity.
5. Alpha-lipoic acid
This antioxidant may increase GLP-1 levels by protecting pancreatic cells and reducing oxidative stress27. It can also potentially improve insulin sensitivity and glucose control, possibly partly through its effects on GLP-1.
6. Omega-3s
Omega-3s naturally support GLP-1 pathways by enhancing the body's insulin sensitivity and promoting healthy gut function. A high-quality omega-3 supplement containing EPA and DHA types can enhance digestion and reduce inflammation.
Precautions
While incorporating foods and natural supplements to boost GLP-1 levels can be beneficial, there are a few important considerations to keep in mind.
Individual responses to these foods and natural supplements can vary based on genetics, existing health conditions, and overall diet, so it’s essential to be patient and observe how your body responds. Additionally, some supplements and foods may cause gastrointestinal discomfort or other side effects, especially if introduced suddenly in large amounts. Discussing your options with a healthcare professional is the best course of action if you are considering natural alternatives to prescribed medications.
If you take weight loss medications, diabetes medications, or other treatments, it's crucial to be aware of potential interactions between these medications and certain foods or natural supplements. Always consult your healthcare provider before making significant changes to your diet or supplement regimen. Diet is just one part of a broader, holistic approach to health that should also include physical activity, enough sleep, and stress management. For personalized medical advice, your healthcare provider can tailor recommendations based on your health goals and status.
By keeping these precautions in mind, you can incorporate safe and effective strategies to boost GLP-1 levels.
Key Takeaways
- Eating certain foods and taking supplements that might boost GLP-1 levels could help with appetite control, serving as natural approaches to sustainable weight loss.
- High-fiber foods may stimulate GLP-1 secretion and support gut health.
- Protein-rich meals trigger GLP-1 release more effectively than carbs or fats.
- Olive oil and fatty fish are good sources of healthy fats that can naturally support GLP-1 levels.
- Certain supplements (e.g., probiotics, L-glutamine, prebiotics) may enhance the production or activity of GLP-1.
References
- https://pubmed.ncbi.nlm.nih.gov/31767182/ ↩︎
- https://www.cambridge.org/core/journals/nutrition-research-reviews/article/abs/glucagonlike-peptide1-regulation-by-food-proteins-and-protein-hydrolysates/00330E164AA32CDB8B4877401F1B27CE ↩︎
- https://pubmed.ncbi.nlm.nih.gov/33767808/ ↩︎
- https://www.ncbi.nlm.nih.gov/books/NBK551568/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/31767182/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/31405666/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/37266425/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/34981502/#:~:text=In%20the%20current%20study%2C%20we,influence%20on%20GLP%2D1%20release. ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235588/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235588/ ↩︎
- https://www.sciencedirect.com/science/article/pii/S0002916524000054?via%3Dihub ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5381193/ ↩︎
- https://www.sciencedirect.com/science/article/pii/S0002916524000054?via%3Dihub ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235588/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/37536867/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/23836895/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/28520810/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/29284788/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/34981502/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4646272/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/27213723/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/23836895/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/38351702/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/19056578/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824456/ ↩︎
About The Author
