GLP-1 diet tips: what to eat and avoid

Nutrition is one of the foundations of good health. Healthy eating offers many benefits, including stronger bones, a better-functioning digestive system and more immunity against some diseases.

Eating nutrient-dense foods is also key for helping to promote weight management. Even though certain GLP-1 (glucagon-like peptide-1) receptor agonist medications are associated with weight loss for some people, eating a healthy diet is still recommended. Maintaining a healthy diet and regular exercise and strength training may help reduce the risk of some nutritional deficiencies, as well as muscle or bone loss, while taking GLP-1 medication.

Wondering what kind of diet may work best with a GLP-1 medication? Here are some recommendations for what to eat and what to limit while on a GLP-1.

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About GLP-1 medications

GLP-1 medications work by mimicking a naturally occurring hormone in the body that helps regulate blood sugar. Some of these medications, like semaglutide, can help manage conditions like type 2 diabetes and reduce the risk of kidney disease in certain patient populations. Some are also approved to assist people in losing weight.

GLP-1 medication works by triggering the pancreas to release insulin when blood sugar levels are high. These medications also help slow the way the stomach empties and may decrease a person’s appetite. Each medication is different, so always check the product packaging for a full list of indications, side effects and other information.

There are several GLP-1 medications on the market, including:

• Dulaglutide, sold as Trulicity (injection)
• Liraglutide, sold as Victoza or Saxenda (injection)
• Semaglutide, sold as Ozempic (injection or tablet) or Wegovy (injection). Rybelsus, formerly a tablet, is no longer available and is now known as oral Ozempic.
• Tirzepatide (GLP-1/GIP receptor agonist), sold as Mounjaro or Zepbound (injections), or as oral Foundayo.

As with any medication, GLP-1s have a range of side effects and may impact people differently. So before starting any new medications, it’s recommended to speak with a health care provider.

What to eat on a GLP-1

While some GLP-1 medications are approved to help people lose weight, they’re not a one-stop solution. For example, GLP-1 medications like Zepbound are recommended to be used in addition to a reduced-calorie diet and increased physical activity.

Medication aside, diet plays a critical role in a person’s health. Experts say people with healthy eating patterns have a lower risk of developing serious health problems, such as heart disease, obesity and type 2 diabetes.

Eating healthy foods also can help people with chronic conditions manage and prevent complications. Therefore, it’s important that people using GLP-1 medications also focus on healthy eating, including fruits, healthier fats, protein, vegetables and whole grains.

When making a meal plan to help support GLP-1 medication, here are some things to prioritize.

It’s important to remember that everyone has different dietary needs. Restricting certain drinks or foods could exclude vital nutrients. Instead, it’s better to eat a variety of healthy foods to make sure a person is getting all the essential nutrients they may need. Before making changes to their diet, a person should consider speaking with a health care provider or registered dietitian for guidance.

Fiber

GLP-1 medications are known to cause stomach discomfort sometimes. For example, with Wegovy, some common adverse reactions to the medication may include abdominal pain, constipation and diarrhea.

To help manage these issues and support digestive health, eating enough fiber daily may be helpful. Fiber also helps control blood sugar and weight. Guidelines suggest adults may benefit from eating between 22 and 34 grams of fiber each day, depending on their age and sex. Good sources of fiber include beans, fruit, legumes, non-starchy vegetables and whole grains.

Protein

One important thing to focus on while taking a GLP-1 medication is protein. Protein may help stabilize blood sugar and preserve a person’s lean body mass, among other things. While taking a GLP-1, experts say there can be a risk of certain nutritional deficiencies. Rapid weight loss can also lead to muscle or bone loss. So, eating enough protein is critical.

Good sources of protein include plant-based options like certain beans, eggs, lentils and low-fat dairy products. For people who prefer meat, lean cuts of beef as well as chicken, fish and turkey are good choices.

Water

Drinking enough water every day is important when taking a GLP-1 medication. It can help prevent dehydration, which may be a cause of constipation. Both constipation and dehydration can be possible side effects when taking a GLP-1 medication.

In addition to water, low-or-no calorie beverages like plain coffee, tea, sparkling water and seltzer can also help a person stay hydrated. Other drinks, like fruit and vegetable juices, may contain important nutrients. But these options may want to be limited because they can contain more calories than water.

Sugary drinks like regular energy drinks, sodas and sports beverages can contain a lot of calories and very few nutrients, so a person may consider limiting them. When in doubt, consider plain water instead of higher-calorie beverages because water has no calories and a lot of health benefits.

What to limit while taking a GLP-1

Some food and lifestyle choices don’t always mix well with these medications. GLP-1 side effects may happen, so it’s important for a person to find what works best for them and their needs.

Here are a few foods and habits to consider limiting that may help reduce some GLP-1 side effects:

Eating fatty foods

Some foods may be harder to tolerate when taking a GLP-1. Foods that are fried or high in fat may be difficult to digest, especially on a day someone takes their injection. Instead of choosing greasy, fatty or spicy foods, a person may consider choosing options that are nutrient dense and don’t include a lot of added sugar.

Eating large portions or too quickly

Since nausea can be common with GLP-1 medications, people should try to eat smaller portions to help avoid overeating and feeling sick. The same applies to speed. It may be recommended to eat snacks throughout the day, slow down while eating and chew food thoroughly to help combat nausea. Another thing that people may not think about is limiting distractions while eating. This can help reduce the chance of overeating and may help improve digestion.

Drinking alcohol

Experts also recommend limiting or avoiding alcoholic beverages while taking a GLP-1 medication. Alcohol can irritate the lining of the stomach and increase the amount of stomach acid released. So, avoiding alcohol while taking a GLP-1 medication may help mitigate some side effects.

Key takeaways

GLP-1 medications may be helpful for managing weight and blood sugar, but they don’t replace healthy habits like eating nutritious foods, drinking enough water and exercising. Prioritizing protein, fiber and hydration while limiting fatty foods, large portions and alcohol may help a person minimize some side effects. Because everyone's nutritional needs are different, working with a health care provider or a registered dietitian to help build a meal plan is recommended.

It was last reviewed by a CVS clinician on June 5, 2026.

This article does not cover all information relevant to the use of GLP-1 medications. For questions about GLP-1 medications, speak with a health care provider. GLP-1 prescriptions are based on medical evaluation and are not appropriate for all patients. GLP-1 medications may cause serious side effects. Consult the pharmaceutical packaging for each GLP-1 medication for a complete list of drug side effects, warnings, safety information, interactions and additional information. Insurance coverage for GLP-1 medications varies widely by plan, and some GLP-1 medications may not be covered by insurance.

Ozempic and Mounjaro are FDA-approved for type 2 diabetes and are available only to patients who meet clinical eligibility criteria, as determined by a licensed health care provider. Wegovy, Zepbound, and Foundayo are FDA-approved for weight loss. Ozempic and Wegovy are registered trademarks of Novo Nordisk A/S. Mounjaro, Zepbound, KwikPen and Foundayo are registered trademarks of Eli Lilly and Company. CVS Pharmacy, Inc., is not affiliated with or endorsed by Eli Lilly and Company or Novo Nordisk A/S.