Eating-Habit Tips For GLP-1 Users

According to a 2025 RAND survey, around 12% of the U.S. population is either on, or has used, a GLP-1 or GIP medication. 

With more people using medications like GLP-1s, many are wondering: How can I manage side effects, protect muscle, and create healthy habits that last? While these medications can provide significant health benefits, pairing them with nutrition, hydration, and strength training strategies can help support long-term success. Read on to learn practical tips for maximizing the benefits of GLP-1 medications while supporting your overall health.

 Glucagon-like peptide-1 (GLP-1) and glucose dependent insulinotropic polypeptide (GIP) medications are used to treat diseases like obesity and diabetes. Studies have shown they lower not only body weight and inflammation, but cholesterol, glucose, chronic kidney disease progression, and heart disease complications. The medications work, but most individuals report side effects that often lead to discontinued use. Also, if the medication is stopped the protections and benefits mentioned above are reversed, so they are not a replacement for a healthy lifestyle.

 For most individuals who have a chronic disease like diabetes or chronic kidney disease along with obesity (currently defined as a body mass index of 30 or higher), staying on the medications for life and changing lifestyle routines appears to be what maintains the benefits of the medications. What are a few ways to do this that can manage side effects like abdominal pain, constipation, and nausea while also aiding in maintaining muscle to sustain weight loss benefits? If you are already on a GLP-1 medication or are considering beginning, these tips might be helpful. 

Eat Foods With Fiber

Taking the medications slows gut motility and probably leads to a change in the gut microbiome, which means food doesn’t move as quickly through the body. Constipation is a very common side effect.  If we are not thoughtful about choosing vegetables, fruits and whole grains when we do eat, we will not have enough fiber to help move waste through the intestines.  The fiber recommendation is about 14gms for every 1000 calories consumed according to the Academy of Nutrition and Dietetics. To put that in perspective, one cup of cooked broccoli has about 5 grams of fiber, one medium orange has about 3 grams, and 10 baby carrots have about 2 grams. To avoid gaseous side effects from adding fiber too quickly to the diet, slowly begin adding more fiber by trying something like eating a 1/2 cup of vegetables or fruits at each meal and then incorporating more each week. 

Stay Hydrated

Water is another vehicle that contributes to moving waste through the gut. If individuals are dehydrated, this could lead to symptoms like fatigue, and abdominal pain or nausea from constipation. The U.S. National Academy of Medicine recommends men drink about 100 ounces of water a day and women at least 74 ounces. 

Eat Small Meals Multiple Times A Day

Many report forgetting to eat during the day because they are not hungry. Dr. Tim Sagers from Mercy Medical Center in Cedar Rapids says he tells his patients who report they have no appetite that they should set an alarm on their phone to eat 4 times a day. It isn’t good or healthy to not provide the body with enough protein, carbohydrate, fat, vitamins, or minerals over the long term. On the flipside, if you overeat on these medications you could experience negative side effects. 

Protein, Protein, Protein

When rapid weight loss occurs, anywhere from 20-40% of weight loss can be from muscle. This is not good. Muscle increases the body’s metabolism (which determines how many calories are burned each day), enables us to move, and protects the joints. To maintain muscle the body needs two things: amino acids, which are found in protein, and to do strengthening exercises. Dr. Sagers says he recommends his patients eat 80-120 grams of protein a day. One 3-ounce chicken breast, hamburger, or piece of fish has around 20 grams. A half of a cup of Greek yogurt or cottage cheese has about 12 grams of protein.

Avoid The Foods That Cause Irritation

If you have nausea and stomach pain, consider what foods you had that day and the day before that might have caused it and reduce or eliminate them.  Beverages that are carbonated and foods that are acidic, spicy, or high in fat might be culprits, or maybe dairy or alcohol?  Everyone is different so experiment with taking certain foods or drinks out for a few days or weeks to see if symptoms improve. 

Using Gas-X And A Laxative Could Be Helpful

Dr. Sagers also mentions that using Gas-X is often okay for his patients to treat discomfort from gas, and has his patients consider using a laxative, like MiraLAX, ahead of starting the GLP-1 to help with upcoming constipation.  Always discuss with your doctor before trying something. 

Stay Upright After Eating

Laying down after eating can promote acid reflux and enhance feelings of nausea and vomiting. 

Using some of these tips and collaborating with your doctor when using the medications will give you a better chance at the most effective results. Keep in mind that learning lifestyle changes like eating smaller portion sizes, adequate fiber and protein at each meal, and strength training can be carried over to help maintain some of the weight loss progress made if the medications are reduced or stopped in the future.

*By Dacey Waldron, MA, ACSM-EP, CHWC, Certified Health & Wellness Coach

Photo: ©iStock.com/Svitlana Pietukhova