The effectiveness of Ozempic injections and similar inhibitors lies in their mimicking of a naturally occurring hormone in the body called glucagon-like peptide-1 (GLP-1), which is responsible for feelings of satiety, appetite regulation, and supporting metabolism. The higher the levels of GLP-1 in your body, the easier and more effective it becomes to control cravings and lose weight.
However, weight loss drugs can cost more than $1,000 a month, require weekly injections, and their use may be accompanied by unwanted side effects, from diarrhea and vomiting to suicidal thoughts.
However, naturally increasing GLP-1 levels can be achieved by eating the right foods and adopting healthy bowel habits.
In this regard, nutrition experts present the most important nutrients that boost this hormone without the need for medication:
Fiber slows down digestion, stabilizes blood sugar levels, and increases natural GLP-1 secretion, promoting satiety and weight control.
Prebiotic fiber: feeds beneficial gut bacteria, and is converted into short-chain fatty acids that stimulate GLP-1 secretion. Examples include: garlic and onions.
Resistant starch: It reaches the large intestine intact to feed beneficial bacteria and increase GLP-1 secretion. Examples include: lentils and cooked and cooled potatoes.
Fermentable fiber: Found in oats, apples, beans and root vegetables, it helps regulate appetite and reduce inflammation.
Foods rich in protein help release the hormones GLP-1 and PYY, which send satiety signals to the brain.
Consuming protein with fiber slows digestion, prolongs the feeling of fullness, and reduces the desire to eat. The best sources of protein are eggs, fish, poultry, beans, lentils, and yogurt.
Healthy fats slow digestion and boost GLP-1 secretion, which stabilizes blood sugar levels and reduces appetite. Even small amounts, such as a drizzle of olive oil, some nuts, or a slice of avocado, can make a noticeable difference. The best choices include olive oil, avocados, nuts, seeds, and fatty fish.
Polyphenols nourish the beneficial bacteria in the gut and reduce inflammation, which promotes GLP-1 secretion. The best sources of polyphenols are: blueberries, raspberries, strawberries, pomegranates, dark chocolate, green tea, grapes, and apples.
Fermented foods provide beneficial bacteria that support the secretion of the hormones GLP-1 and PYY.
Key strains include Bifidobacterium, Lactobacillus, and Akkermansia muciniphila.
Akkermansia thrives when consumed with prebiotic fiber, polyphenols, and omega-3 fatty acids, and produces a protein (P9) that stimulates the production of more GLP-1. The best sources of probiotics are yogurt, kefir, sauerkraut, and kimchi.
