Ozempic, Wegovy, Mounjaro and Saxenda: What to Eat and Avoid

Ozempic, Wegovy, Mounjaro, and Saxenda belong to a group of popular medications called GLP-1 agonists that are highly effective at improving blood sugar and weight. These medications are typically prescribed to individuals with Type 2 Diabetes for improving blood sugar levels as well as for their protective effects on the heart and kidneys. Wegovy and Saxenda are FDA-approved for weight loss. The others may also be prescribed by a doctor off-label for weight management in conjunction with diet and exercise. Ozempic and these similar drugs may yield a weight loss of up to 15-20%.

GLP-1 agonist medications mimic the actions of a naturally-produced hormone called “glucagon-like peptide 1” (GLP-1) that is released out of the small intestine, the pancreas, and the central nervous system in response to food. This hormone helps to improve blood sugar levels by stimulating the secretion of another naturally-produced hormone called “insulin” that brings down blood sugar levels after eating. Additionally, it suppresses “glucagon”, another hormone which helps to prevent blood sugar levels from rising after meals and assists with feelings of fullness. 

GLP-1 agonist medications help promote weight loss by working within the central nervous system to reduce hunger signals, thereby reducing calorie intake. They also slow down emptying of the stomach, increasing fullness levels after eating and reducing appetite between meals. 

With the decreased rate of gastric emptying and feelings of fullness with these drugs however, some individuals may complain of nausea, vomiting, and/or bloating post-meals, and may have some challenges eating and nourishing themselves. Some may also experience other gastrointestinal symptoms such as heartburn, belching, constipation, and/or diarrhea that may decrease with time. So, how can you prevent these uncomfortable symptoms while on these medications? 

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What to Eat While on Ozempic and Other GLP-1 Agonist Medications

It’s no surprise that what you eat while on Ozempic or these other medications is important to help prevent uncomfortable gastrointestinal symptoms! However, there is no “one-size-fits-all” diet while on these medications. Food intolerances may vary per person and are also based on the dosage being taken. As the dosage of these drugs increases, the risk of gastrointestinal symptoms attributed to these drugs may increase as well.

‍What you eat in addition to how you eat may play a role in prevention of gastrointestinal symptoms as well as in blood sugar- and weight-management while on these medications!

A well-balanced individualized diet including lean protein sources, vegetables, fruits, whole grains, and healthy fats in moderation is the best diet to nourish your body while working on preventing gastrointestinal symptoms. Below are examples of what to eat while on Ozempic to avoid nausea and other possible symptoms.

‍Lean protein sources include: 

• Fish and seafood
• Skinless poultry (chicken, turkey)
• Lean pork and beef (-loin, -round, 90-95% lean)
• Eggs and egg whites
• Low-fat or fat-free dairy products 
• Soy foods, soy milk, and pea-protein milk
• Beans and legumes 
• Nuts, seeds, and nut / seed butters
• Quinoa

‍Healthy fats include:

• Nuts, seeds, and nut / seed butters
• Avocado
• Plant oils (olive oil, avocado oil, canola oil, etc.)
• Margarine
• Olives

A higher-protein, lower-glycemic diet containing low-glycemic index foods, or foods less likely to spike blood sugar levels, may be beneficial for helping to keep blood sugar levels stable while on these medications and to prevent appetite fluctuations. 

‍Low-glycemic index foods include lower net-carb non-starchy vegetables, such as:

• Asparagus
• Green beans
• Beets
• Brussels sprouts
• Broccoli
• Cabbage
• Cauliflower
• Cucumber
• Dark leafy greens
• Salad greens
• Eggplant
• Onions
• Peppers
• Tomato
  

Low-glycemic fruits include:

• Apples
• Apricots
• Berries
• Grapefruit
• Pears
• Peaches

Certain whole grains and starchy vegetables are also considered to be low-glycemic, such as:  

• Oats
• Brown rice and wild rice
• Quinoa
• Whole grain pasta
• Whole grain bread
• Beans
• Legumes
• Sweet potatoes

A diabetes food tracking & carb counting app like SNAQ can assist in opting for a low-glycemic, higher-protein meal by providing insight into the protein and net carbs content of a meal with a single snap of a photo! You can see the net carbs content of each component of the meal and see how your glucose reacted to the meal.

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What Not to Eat While on Ozempic and Other GLP-1 Agonist Medications

Although food intolerances may vary, the following is what not to eat while on Ozempic or Wegovy and these other medications. Consider limiting high-fat foods - like fried and greasy foods - that may not be well-tolerated while taking these medications. Additionally, carbonated beverages, caffeine, spicy foods, high-fat foods, and alcohol may trigger heartburn which can be exacerbated while on these medications. 

High-glycemic foods that may spike blood sugar levels - like sugar and sugary foods and drinks, white bread, white rice, white pasta, potatoes - are best to avoid while on these drugs for individuals with type 2 diabetes. 

The SNAQ app is a helpful tool to view blood sugar levels pre- and post-meals to better maintain blood sugar levels within target range. It also provides information on calorie and protein content of a meal to aid weight-management. It can additionally be used for tracking and to help identify foods and drinks that may lead to gastrointestinal symptoms too.              

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How to Eat While on Ozempic and Other GLP-1 Agonist Medications

How you eat is also just as important as what to eat while on Wegovy and Ozempic and these medications. Mindful eating strategies can make it easier to minimize side effects and to better understand your food tolerances and intolerances.

Mindful eating involves conscious eating and being attentive to the food you eat, how you feel pre- and post-meal, and your hunger and fullness levels around meals. 

Having an eating schedule is important while on these medications to spread your food and nutrient intake throughout the day and to better maintain portion control at mealtimes. This may help to prevent nausea and vomiting, which may occur if eating too large of a meal or going too long of a stretch without eating. 

Setting alerts or reminders to remember to eat while on these medications may be helpful, as hunger levels diminish and some individuals may “forget” to eat! The SNAQ app can be used to set a “Meal Reminder” and to also review your meal times.

Eating slowly at mealtimes, chewing your food well, and ending when noticing the sensation of satisfaction or fullness may help to prevent gastrointestinal symptoms. If gastrointestinal symptoms come up, keeping a food and symptom log either through your phone or a paper log can help you identify dietary triggers for your symptoms.

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Using a food tracking app while on Ozempic and Other GLP-1 Agonist Medications

A diabetes food tracking & carb counting app like SNAQ can be a useful companion on your Ozempic or GLP-1 agonist journey to better determine the nutritional value of a meal or snack to assist with diabetes- and weight-management. With use of a Continuous Glucose Monitor and the SNAQ app, you can see insights after meals to better understand how your blood glucose levels reacted to a meal or snack. You can set meal reminders and review meal times and practice mindful eating practices while logging within the app. You can also have your health care provider review your data with you to assist with recommendations! Just snap a photo of your meal or snack to get started! 

If on these medications and not tolerating them well, make sure to discuss this with your healthcare provider to determine next steps for your situation. 

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References

Healthline “Ozempic: Best and Worst Foods to Eat While Taking Weight Loss Drugs”

https://www.healthline.com/health-news/ozempic-best-and-worst-foods-to-eat-while-taking-weight-loss-drugs#Takeaway

Prevention “5 Ozempic Foods to Avoid and What to Enjoy Instead, According to Doctors” https://www.prevention.com/food-nutrition/a46503855/ozempic-foods-to-avoid/

Fried School of Nutrition Science and Policy “What to Know About Ozempic and Wegovy” https://nutrition.tufts.edu/news/what-know-about-ozempic-and-wegovy

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