Drugs like Ozempic and Mounjaro are all the craze right now. But what if you don't want to take medication, you've tried it and it made you feel sick, or you can't access these drugs because insurance doesn't cover them and they're very expensive, at least here in the US?
In this article, I'll go over a simple framework you can start today to naturally increase your GLP-1 hormone levels, which is essentially what drugs like Ozempic or semaglutide do. I'll cover the best foods to target to maximize your natural GLP-1 levels, along with the supplements with the strongest evidence behind them for boosting GLP-1.
If you're already taking a GLP-1 medication like semaglutide or tirzepatide, I'd still recommend following this framework, since naturally enhancing your own GLP-1 levels can help supercharge the effects of these drugs, potentially leading to better results with fewer side effects.
How GLP-1 Works, Naturally and With Medication
These drugs work by mimicking the action of your naturally occurring GLP-1 hormone, which is released by the intestine after eating a meal. They imitate your body's natural response to food, helping you feel full and reducing hunger and cravings for comfort foods.
Sometimes, though, these drugs create too strong an effect, where instead of simply feeling fuller faster, you feel full all the time, which can lead to issues like not getting enough macronutrients (like protein), dehydration, heartburn, or nausea, even with small portions.
Some people genuinely need these medications. Research shows that people with obesity tend to have lower natural GLP-1 levels compared to people at a normal weight, and some people may have GLP-1 resistance, where their cells don't respond as effectively to the hormone's signals, something commonly seen in people with diabetes and insulin resistance.
But regardless of whether you're on these medications or not, maximizing your own natural GLP-1 levels is always beneficial, helping minimize the drug dose needed and reducing side effects.
To understand why certain foods and habits can boost GLP-1, it helps to understand how the body naturally produces it. As you eat, food triggers a cascade of hormones released by the intestine, including GLP-1, which tells the body it's full, suppresses hunger signals, stimulates insulin release, and slows the movement of food from the stomach into the intestine, an evolutionary mechanism that prevents us from using up all our fuel at once.
Naturally released GLP-1, however, acts quickly and is rapidly broken down once it enters the bloodstream. So if your body doesn't produce much of it after a meal, you may not get a strong sense of fullness and could feel hungry again within an hour or two.
This is where medications like semaglutide (Ozempic, Wegovy) differ: the synthetic GLP-1 in these drugs remains active in the blood for days, helping people feel fuller and more satisfied after smaller meals. The amount delivered is also much greater, allowing more of it to reach brain circuitry that directly shuts off appetite, cravings, and "food noise," the constant mental chatter about eating or planning meals.
Boost GLP-1 with the Right Fiber
One of the most powerful ways to naturally boost GLP-1 is by optimizing fiber intake. Not all fiber is equal, though; only specific types have been shown to elevate natural GLP-1 levels.
Since the body can't initially break down fiber, it slows the absorption and transit of food through the intestines. Once fiber reaches the colon, it's broken down into molecules that trigger additional GLP-1 release, along with other satiety hormones.
This is what eventually contributes to weight loss. Fiber actually gives you two waves of GLP-1 release: an initial release as food moves from the stomach into the small intestine right after eating, and a second, larger burst about 4 to 8 hours later, once fiber reaches the colon. This delayed second boost of GLP-1 and other satiety hormones, like PYY, helps curb cravings between meals and reduces intake at your next meal, a phenomenon some scientists call the "second meal effect."
Not all fibers are equally effective here. The fibers you want to prioritize for GLP-1 release are fermentable fibers, especially beta-glucans, soluble fibers found in the cell walls of certain plants and yeasts. Foods rich in beta-glucans include oats, barley, and rye, as well as seaweed and many mushrooms. Beta-glucans likely offer the biggest benefit, but other soluble fibers also stimulate GLP-1 release, including those found in apples, pears, and legumes like peas, lentils, and chickpeas.
Boost GLP-1 with the Right Fats
Certain fats are also crucial for raising GLP-1 levels, specifically monounsaturated fats. Most fats are fairly satiating, which is part of why keto diets can be effective for weight loss in some people, but it's important to prioritize monounsaturated fats, since they're much better at stimulating GLP-1 release than saturated fats like butter.
Older studies have shown that olive oil induces a higher concentration of GLP-1 and GIP than butter. Avocados are another excellent source of healthy fat: a 2019 study found that high-fat meals incorporating whole avocado led to a greater release of GLP-1 and PYY compared to a low-fat control meal.
Eggs and GLP-1
There's also research showing that eggs, and specifically egg whites, can be especially beneficial for GLP-1 secretion. A randomized controlled trial found that, compared to a bagel breakfast, a breakfast containing three eggs in adult men was associated with lower postprandial glucose concentration, decreased hunger, and reduced energy intake over the following 24 hours.
Fermented Foods and GLP-1
Another powerful way to boost GLP-1 is to incorporate more fermented foods, such as kimchi, sauerkraut, yogurt, miso, and tempeh. A recent review study, published last year, noted that fermented foods have a meaningful impact on the gut-brain axis and the microbiome, influencing the enteroendocrine system to release hormones like GLP-1, PYY, and neuropeptide Y, the signals through which the gut communicates with the brain to shut off hunger, cravings, and food-related thoughts.
Supplements That May Boost GLP-1
Now, let's switch gears and talk about supplements backed by evidence to boost GLP-1 levels.
Berberine. Studies show berberine acts on a pathway involving PLCβ2 signaling in intestinal cells, inducing the production of short-chain fatty acids, which in turn trigger GLP-1 secretion. Berberine may also help repair the intestinal cells responsible for producing GLP-1, cells that are often damaged in people with diabetes or insulin resistance. An animal study published in Nature found that berberine reduced mitochondrial stress in colon cells in mice, restoring the cells' ability to produce GLP-1; some researchers believe mitochondrial stress contributes to disease processes in diabetes and metabolic syndrome.
Curcumin (turmeric). Curcumin has also been shown to help with GLP-1 levels, and is frequently used to support diabetes and insulin resistance. A recent meta-analysis showed that turmeric lowers fasting blood glucose and hemoglobin A1c, and animal studies have shown that curcumin administration stimulates GLP-1 release and improves blood glucose control.
There are other supplements that people speculate may boost GLP-1, such as ginseng or cinnamon, but the supporting data is currently too limited to draw firm conclusions.
Conclusion
You don't necessarily need medication to meaningfully raise your GLP-1 levels. Prioritizing fermentable fibers like beta-glucans, choosing monounsaturated fats over saturated fats, incorporating eggs and fermented foods, and considering evidence-backed supplements like berberine or curcumin can all help naturally boost this important satiety hormone. For those already on GLP-1 medications, these same strategies may help enhance results and reduce the dose needed to achieve them. In contrast, for those not on medication, they offer a genuine, food-based path toward better appetite regulation and metabolic health.
FAQ
What is GLP-1 and why does it matter for weight loss?
GLP-1 is a hormone released by the intestine after eating that signals fullness, slows digestion, and helps regulate blood sugar. Drugs like Ozempic and Mounjaro work by mimicking this hormone, and boosting your body's natural GLP-1 production can support similar benefits.
What foods naturally increase GLP-1 levels?
Fermentable fibers, especially beta-glucans found in oats, barley, and rye, are among the most effective. Monounsaturated fats (olive oil, avocado), eggs, and fermented foods like kimchi, sauerkraut, and yogurt have also been shown to stimulate GLP-1 release.
Can I boost GLP-1 while taking medications like semaglutide?
Yes. Naturally boosting GLP-1 through diet and supplements may enhance the effects of GLP-1 medications, potentially allowing for better results with a lower medication dose and fewer side effects.
What is the "second meal effect"?
This refers to a second, delayed burst of GLP-1 and other satiety hormones released 4 to 8 hours after eating fiber, once it reaches the colon. This effect can help reduce hunger and food intake at your next meal.
Do supplements like berberine or curcumin really help with GLP-1?
There's supporting evidence for both. Berberine appears to stimulate GLP-1 secretion through short-chain fatty acid production. It may help repair GLP-1-producing intestinal cells, while curcumin has been shown in animal studies to stimulate GLP-1 release and improve blood glucose control.
Why do some people have lower natural GLP-1 levels?
Research shows people with obesity tend to have lower baseline GLP-1 levels, and some individuals, particularly those with diabetes or insulin resistance, may develop GLP-1 resistance, where cells respond less effectively to the hormone's signals.