Ozempic effect without the jab: Nutritionist reveals best foods to trigger body’s ‘hunger hormone’ GLP-1

It would be fair to say most of us have heard a lot about weight loss injections over the past few years. Glucagon-like peptide-1 (GLP-1) has been in the health news cycle for a while now, we see many celebrities on them and most of us probably know someone on them.

GLP-1 is a hormone released from intestinal L-cells in response to food intake. It plays a central role in blood sugar regulation by stimulating insulin secretion, suppressing the hormone glucagon, slowing gastric (stomach) emptying, and increasing satiety — so that we feel full for longer.

While there are these GLP-1 drugs used to manage obesity and type 2 diabetes there are also many foods that can stimulate the release of GLP-1 which support appetite regulation, metabolic health and controlling weight.

GLP-1 secretion is triggered by the arrival of certain nutrients including protein, healthy fats and fibre into the digestive tract. The best proteins are eggs, fish and yoghurt and when it comes to fibre the best sources are from vegetables, legumes, barley and oats.

Healthy fats such as nuts, olive oil, avocado and fatty fish like sardines, salmon and mackerel have been shown to increase GLP-1 release. A healthy gut microbiome will produce short-chain fatty acids such as butyrate that also can stimulate GLP-1. Our gut bacteria love fibre.

I would have to say eggs are excellent for weight loss as well as increasing GLP-1. Eggs are high in protein and help to reduce post-meal glucose and increase satiety compared to carbohydrate-based meals. Plus they are so versatile and affordable. You can have eggs for breakfast, lunch or dinner.

Fatty fish are rich in omega-3s and high-quality protein. Regular consumption of fatty fish favours GLP-1 secretion and has broader anti-inflammatory metabolic benefits. You don’t need to be buying expensive fillets of salmon, the canned mackerel and sardines are amazing, portion controlled and affordable. Aim to have fatty fish at least three times a week.

Snacking on nuts and seeds is another way of fostering greater GLP-1 output. The healthy fats, protein and fibre help slow gastric emptying and improve insulin sensitivity. I snack on cashews regularly and swear by them for feeling full.

Make extra virgin olive oil a daily staple. You can add it to smoothies and literally drizzle over most meals. Olive oil contains monounsaturated fats that stimulate GLP-1 more strongly than saturated fats. These fats may also lead to higher post-meal GLP-1, better insulin sensitivity and reduced glucose spikes.

People who eat these regularly have improved glucose regulation and fullness. Plus they are so incredibly affordable. Think oats for breakfast, add some meat free meals to the weekly menu and beans added to your salads.

Vegetables, particularly the cruciferous ones like broccoli, Brussels sprouts, carrots and artichokes are all high in fibre and micronutrients, which support GLP-1 release.

Research suggests eating vegetables before carbs amplifies their effect on GLP-1 and post-meal glucose control. Aim for at least five serves each day.

For fermented foods, start your day with some yoghurt, a cup of miso soup instead of tea or coffee, kombucha and add sauerkraut to your meals as a condiment. Fermented foods can help support GLP-1 secretion.

For a higher GLP-1 response focus on meals with protein including dairy, chicken, tofu, or fish compared to carbohydrates or saturated fat alone. But as well the Mediterranean diet which is rich in nuts, fish, legumes, vegetables and olive oil is also effective at increasing GLP-1 and metabolic health.

You should really try to slow down and enjoy your food. Make a habit of chewing thoroughly — it encourages greater secretion of GLP-1 and more efficient digestion.

The key to naturally increasing and utilising your own GLP-1 is to make sure your meals all have protein, soluble fibre and good fats. Think for breakfast Greek yoghurt with nuts and berries, snacking on nuts and for a salad consider adding avocado, beans, eggs and always dress with extra virgin olive oil. Just making these simple tweaks can help with weight management the natural way.