How To Improve Digestion On GLP-1s 

GLP-1 medications often come with some digestive side effects, but the good news is that there are simple ways to support your digestion and feel your best. Small changes to your diet and daily routine can make a big difference. In this blog, we’ll share practical tips to ease digestive discomfort so that you can stay focused on reaching your weight loss goals.

‍Common GLP-1 side effects

If you’re experiencing nausea, vomiting, constipation and diarrhoea, don’t panic. These are the most common side effects of GLP-1 medications [1] [2], so you are not alone. You’re more likely to experience side effects when you start taking GLP-1s or when increasing a dose as your body adjusts to the medication. It can be common to feel fatigued, dehydrated and dizzy. 

The good news is, our Levity experts have listed advice and tips below to help lessen any unpleasant digestive side effects you may experience. It helps to plan your meals and snacks ahead of time, so you can feel more in control of digestive side effects whilst still nourishing your body at the same time.

How to deal with digestive side effects

GLP-1 medications are recommended alongside a reduced calorie diet and increased physical activity. [5] We recommend aiming for smaller, frequent meals and seeing if you can eat without distractions, as this will support reduced appetite. Try not to be too active after eating and avoid eating too close to bedtime to reduce the risk of nausea and indigestion. 

Choose foods that are easier to digest and avoid overly spicy foods, dressings, or sauces that contain a lot of fat or sugar. You may want to keep a food diary to help identify if any food or meal timings make your digestion worse.

Recommended food and drinks to support digestion

If you’ve been taking GLP-1 medication for four months or longer, our Levity experts suggest the below food and drink options:

• Homemade soups or pre-made soups with no added salt
• Low-fat yogurts with no added sugar
• Leans proteins (for example chicken breast, 1% fat beef mince, turkey, tofu, beans, pulses, legumes)
• Fiber-rich carbs, for example, oats, quinoa, wholegrain bread, sweet potato, buckwheat
• Colorful fruits and low-starchy veggies, for example, bell peppers, zucchini, tomatoes, cucumber, spring greens, okra, onions, lettuce, apples, kiwis, berries, oranges

‍Managing nausea 

‍Our Levity experts recommend waiting at least 30 minutes post-injection to eat or drink if you are experiencing nausea as a result of taking your GLP-1 medication. Choose low salt crackers, apples, mint, fresh ginger root, or ginger-based, sugar-free drinks. If nausea and/or vomiting persists, we suggest you avoid drinking during meals and between 30 to 60 minutes before and/or after meals.

‍Managing constipation 

‍If you’re experiencing constipation from your medication, we suggest eating at least two kiwis a day, increasing soluble fiber slowly, by eating apples, oats, lentils, beans and citrus fruits. Ensure you are drinking plenty of water, and increasing physical activity where and when possible to help manage constipation.  

‍Persistent side effects

Speak to the Levity clinical team if you’re experiencing persistent side effects or if they become worse. If you experience any symptoms of a severe allergic reaction, seek medical attention immediately. We’re here to support your weight loss journey every step of the way, if you have any questions visit our support center or get in touch.

‍About Mei Wan

‍‍‍Mei Wan, BSc (Hons), is a Registered Dietitian and Nutritionist and Levity Consultant. Mei obtained her nutrition and dietetics honours degree from the University of Surrey, UK, in 2014. She works across a wide array of specialisms, such as sustainable weight management, type 2 diabetes remission, PCOS, (peri-)menopause, heart health, fatty liver, and habit change. Mei advocates enhancing lifespan through delicious, science-backed nutrition advice.

‍References

‍‍[1] Singh G, Krauthamer M, Bjalme-Evans M. Wegovy (semaglutide): a new weight loss drug for chronic weight management. J Investig Med. 2022 Jan;70(1):5-13. doi: 10.1136/jim-2021-001952. Epub 2021 Oct 27. PMID: 34706925; PMCID: PMC8717485. https://pubmed.ncbi.nlm.nih.gov/34706925/ 

‍[2] Moiz A, Levett JY, Filion KB, Peri K, Reynier P, Eisenberg MJ. Long-Term Efficacy and Safety of Once-Weekly Semaglutide for Weight Loss in Patients Without Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Cardiol. 2024 Jul 1;222:121-130. doi: 10.1016/j.amjcard.2024.04.041. Epub 2024 Apr 26. PMID: 38679221. https://pubmed.ncbi.nlm.nih.gov/38679221/