8 Best Foods to Eat on Ozempic (And 4 to Actually Avoid), According to an RD
As a registered dietitian, I have observed a growing trend in my practice: more and more clients are being prescribed GLP-1 medications like Ozempic. Whether you are just beginning your journey with these medications or have been taking them for some time, figuring out what to eat can be overwhelming. With my MPH, RDN, and LD credentials, I have assisted numerous clients in navigating their diet while on these medications. Here is your comprehensive guide to eating well on Ozempic.
How GLP-1 Medications Affect Your Digestion
One significant way GLP-1 medications help in blood sugar control and weight loss is by slowing gastric emptying. Essentially, food stays longer in the stomach and improves satiety. This can lead to nausea or bloating for some individuals, especially in the beginning. Due to this, certain foods should be avoided, including high-fat, fried, and overly processed foods as they take longer to digest. Lean protein, healthy fats, and fiber-rich foods all contribute to blood sugar control and sustained energy without causing stomach bloating and excessive fullness. Soft and easily digestible foods like yogurt, cooked vegetables, and eggs are better tolerated as well.
8 Best Foods to Eat on Ozempic
Greek Yogurt
Why it's beneficial: High in protein and probiotics, it supports gut health and satiety.
Best ways to incorporate: Eat it plain or with berries and nuts; use it as a base for smoothies.
Portion size: ½ to ¾ cup per serving.
Tips: Choose unsweetened versions to avoid blood sugar spikes.
Common mistake: Avoid overly processed, high-sugar yogurts marketed as "healthy."
4 Foods to Avoid on Ozempic
- Fried and Greasy Foods – Cause nausea and bloating by slowing digestion.
- Sugary Beverages – Empty calories, counterproductive to weight loss efforts and full of sugar.
- Highly Processed Carbs – Cause blood sugar fluctuations and lack lasting satiety.
- Carbonated Drinks – May worsen bloating and discomfort due to trapped gas.
How to Structure Your Meals
Timing meals can help alleviate digestion discomfort when taking Ozempic. Having small, frequent meals instead of three large ones can prevent excessive pressure on the digestive system. Starting the day with a high-protein meal is ideal for stable blood sugar and energy. Lunch and dinner should include lean protein, healthy fats, and fiber. Snacking between meals with the same nutrients can prevent energy crashes.
The Importance of Staying Hydrated
Hydration is crucial for Ozempic's effectiveness and to avoid side effects. Mild dehydration can slow digestion, which should be avoided considering the medication's effects. Adequate hydration prevents constipation and overeating as thirst can be mistaken for hunger. Snacking on water-rich foods can help maintain hydration levels and boost metabolism.
Tips for Getting Started
When starting Ozempic, making small, mindful changes to your diet is beneficial. Gradually increasing fiber intake and staying hydrated can help prevent side effects like nausea and gastrointestinal discomfort. Keeping a focus on balanced meals with easily digestible foods is key. And if you found this article helpful, don't miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
