What is GLP-1 and What Does It Do?
GLP-1 (glucagon-like peptide-1) is a gut-derived hormone that orchestrates appetite suppression, slows gastric emptying, and enhances insulin sensitivity. Elevated GLP-1 levels translate into more stable blood sugar, reduced cravings, and improved metabolic health.3
Top Food Groups That Stimulate GLP-1 Secretion
L-cells lining the small intestine respond to specific nutrients by releasing GLP-1. Below are five key categories and how they work.
1. High-Protein Foods
Protein triggers GLP-1 directly through amino-acid sensing in L-cells, promoting fullness and reducing overall calorie intake.1 Some good sources of protein that may elevate GLP-1 levels include:
2. Soluble Fiber Sources
Soluble fibers ferment into short-chain fatty acids (SCFAs) in the colon, which act as messengers to ramp up GLP-1 secretion.2 Some good sources that may ramp up GLP-1 secretion include:
- Oats and barley
- Lentils and chickpeas
- Chia and flax seeds
- Psyllium husk
3. Monounsaturated Fats
Monounsaturated fats engage lipid-sensing pathways in the gut and boost insulin sensitivity alongside GLP-1 release.4 These easy-to-add monounsaturated fatty acids (MUFA) sources may naturally elevate GLP-1 release:
- Avocado
- Extra virgin olive oil
- Almonds and macadamias
- Olives
4. Fermented Probiotic Foods
Probiotics reshape the microbiome, enhancing SCFA production and downstream GLP-1 signaling.5 Here are some of the easiest probiotic-rich and fermented foods that may aid GLP-1 secretion:
- Yogurt and kefir
- Sauerkraut and kimchi
- Kombucha
5. Non-Starchy Vegetables
Low in calories but high in fermentable fibers, these veggies support a diverse microbiome and subtle GLP-1 boosts.
- Spinach and kale
- Broccoli and cauliflower
- Asparagus and Brussels sprouts
- Bell peppers
How to Incorporate GLP-1 Boosting Foods into Your Diet
Small, sustainable changes can weave GLP-1 boosting foods into every meal:
- Swap refined carbs for a bowl of overnight oats topped with chia seeds.
- Stir chickpeas or lentils into soups, stews, and salads.
- Drizzle extra virgin olive oil on steamed vegetables.
- Snack on a handful of almonds and avocado.
- Include a serving of kimchi or plain kefir alongside your lunch.
While these changes can’t fully replicate prescription GLP-1 agonists like Ozempic, Wegovy, and Rybelsus, they offer a powerful, drug-free approach to appetite control and blood sugar stability.
GLP-1 Boosting Foods at a Glance
What foods boost GLP-1 naturally?
| Category | Key Examples |
|---|---|
| High-Protein | Eggs, salmon, Greek yogurt |
| Soluble Fiber | Oats, barley, lentils |
| Monounsaturated Fats | Avocado, olive oil, almonds |
| Fermented Probiotics | Yogurt, kimchi, kefir |
| Non-Starchy Vegetables | Broccoli, asparagus, leafy greens |
FAQ
Can foods replicate prescription GLP-1 agonists?
How quickly do GLP-1 boosting foods work?
What are the best GLP-1 boosting snacks?
-A handful of almonds or pistachios.
-Greek yogurt topped with chia or flax seeds.
-Hard-boiled eggs with a few avocado slices.
-A small bowl of cottage cheese with berries.
-Roasted chickpeas or edamame.
Final Thoughts
Incorporating GLP-1 boosting foods is a scientifically grounded strategy to enhance satiety, balance blood sugar, and support metabolic health. By combining proteins, fibers, healthy fats, fermented foods, and non-starchy vegetables, you create a digestive environment primed for natural GLP-1 release—no prescription required.
For other tips and a general overview on the health & nutrition benefits of whole, local & unprocessed foods be sure to check out other related posts:
References
- Miguéns-Gómez A, Casanova-Martí À, Blay MT, et al. Glucagon-like peptide-1 regulation by food proteins and protein hydrolysates. Nutrition Research Reviews. 2021;34(2):259-275. doi:10.1017/S0954422421000019
- Mio, Kento & Ogawa, Reina & Tadenuma, Natsuki & Aoe, Seiichiro. (2022). Arabinoxylan as well as β-glucan in barley promotes GLP-1 secretion by increasing short-chain fatty acids production. Biochemistry and Biophysics Reports. 32. 101343. 10.1016/j.bbrep.2022.101343.
- Baggio LL, Drucker DJ. Biology of incretins: GLP-1 and GIP. Gastroenterology. 2007 May;132(6):2131-57. doi: 10.1053/j.gastro.2007.03.054. PMID: 17498508.
- Beysen, .C., Karpe, .F., Fielding, .B. et al. Interaction between specific fatty acids, GLP-1 and insulin secretion in humans. Diabetologia 45, 1533–1541 (2002). https://doi.org/10.1007/s00125-002-0964-9
- Everard, A., Cani, P.D. Gut microbiota and GLP-1. Rev Endocr Metab Disord 15, 189–196 (2014). https://doi.org/10.1007/s11154-014-9288-6
Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional or doctor before making any changes to your diet, lifestyle, or medical treatment. The authors and the website assume no responsibility for any health outcomes resulting from the use of this information.
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