How to increase GLP-1 naturally

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

If you’re struggling with weight loss or experiencing a plateau, take stock of your diet and look at how to increase glucagon-like peptide-1 (GLP-1) naturally. Adding more foods that increase GLP-1 naturally may provide the boost you need to kickstart your weight loss.

How to increase GLP-1 naturally

Incorporating certain foods naturally into your diet can increase GLP-1 without resorting to medications. GLP-1 is a hormone the body naturally produces that affects appetite. Including foods that increase GLP-1 contributes to satiety and may help with weight management.

Popular medications like Ozempic and Wegovy use the compound semaglutide to mimic GLP-1, reducing appetite and food intake for weight loss. While you cannot replicate the effects of semaglutide through diet, certain foods trigger the release of GLP-1 in the body, contributing to satiety. Changes in GLP-1 levels affect appetite, potentially leading to reduced intake and weight loss.

How does GLP-1 work?

Cells in the wall of the small intestine make and release GLP-1. GLP-1 levels rise within 15 minutes of eating and peak about 60 minutes after eating. GLP-1 levels gradually decline until the next time you eat. These changes in GLP-1 levels explain why you feel full after a meal and are not hungry until a few hours after eating.

GLP-1 receptors in the brain play an important role in appetite regulation, reducing appetite and food cravings. Additionally, GLP-1 influences the food-reward system in the brain. Similarly, providing concentrated GLP-1 decreases food-reward associations, resulting in eating less hyperpalatable foods.

Natural ways to increase GLP-1

If you want to increase GLP-1 naturally, try adding fiber and protein-rich foods.

Fiber is the non-digestible part of carbohydrates. Bacteria in your gut ferment fiber, producing different types of short-chain fatty acids. Dietary fiber and short-chain fatty acids increase the release of GLP-1 from cells lining the intestines, leading to higher levels of GLP-1. Even supplementing with a fermentable fiber like inulin, resistant starch, or chicory root fiber increases fullness after a meal and reduces hunger.

Moreover, consuming fiber is associated with eating less and better weight control. Fiber-rich foods take longer to chew, potentially affecting how much food you eat at a meal.

Protein is the most filling macronutrient. It stimulates the release of GLP-1. Researchers found that consuming a high-protein meal results in greater GLP-1 levels post-meal than a high-carbohydrate meal.

Foods that increase your GLP-1

Foods that increase GLP-1 naturally include protein and fiber sources. Adding more protein and fiber-rich foods to your diet supports weight loss by keeping you full and satisfied despite consuming fewer calories.

Include a fiber source at every meal to help raise GLP-1. Consider adding these fiber-rich foods to your meals:

Top salads with artichoke hearts, pumpkin seeds, and beans
Swap regular pasta for bean-based pasta
Stir flax, chia, or hemp seeds into your oatmeal or yogurt
Add leafy greens to smoothies and soups

Eat protein at every meal for satiety and to increase GLP-1. Lean protein sources include:

Fish
Eggs
Poultry like chicken and turkey
Legumes like lentils, chickpeas, and beans
Soy, such as soybeans, soy milk, tofu, and tempeh

Boosting GLP-1 naturally will not achieve the same rapid results as weight-loss medications that mimic GLP-1. But it will help you feel full and satisfied with meals and can assist you in developing healthy eating habits. Plus, most people could use more fiber in their diet.

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