Let me start by saying - if I was obese, I would probably take Ozempic. The benefits for someone with metabolic diseases likely outweigh the risks. However, as a 40-year-old woman in the holistic health space, a mother to 3 girls, and being just 10 months postpartum, I am astounded at how many peers are quick to take this drug. Women with just a few kilos, women in very early postpartum. But as we know, the pursuit of sustainable weight loss (and quick fixes for that matter) is nothing new. A quick online search shows a sea of exercise programs, meal plans, supplements, and prescription drugs. Yet, more and more people are turning to natural solutions to support their metabolic health. 
 
One key player in this conversation is GLP-1 (glucagon-like peptide-1), a hormone that has gained significant attention for its ability to regulate blood sugar, promote satiety, and assist with weight management. While prescription medications like Ozempic mimic GLP-1 to aid in weight loss, certain foods, supplements, and lifestyle choices can naturally support its production and function—offering a more holistic approach. 
 
Let’s explore how GLP-1 works and highlight foods and supplements that can naturally enhance its effects, including: 

• Protein-rich foods like fish, meat, eggs, and quality protein powders 
• Leafy greens and high-fibre vegetables 
• Probiotic-rich fermented foods 
• Omega-3-packed fatty fish 
• Metabolism-supporting ingredients like green tea, apple cider vinegar, and anti-inflammatory spices 
• High-fibre foods such as berries, legumes, nuts, and seeds

Understanding GLP-1 & Its Role in Weight Management 
GLP-1 is a hormone produced in the intestines in response to food intake. It plays a crucial role in blood sugar regulation, insulin secretion, and appetite control. It helps with weight management in several ways: 

• Enhances insulin sensitivity 
• Slows digestion and gastric emptying 
• Increases feelings of fullness, leading to reduced calorie intake 
• Supports stable blood sugar levels 
• Helps regulate appetite 

Some individuals naturally produce lower levels of GLP-1 due to genetics, metabolic conditions, or lifestyle factors. In these cases, boosting GLP-1 through diet and targeted supplementation can provide a natural alternative to medication. 
 

Foods & Supplements That May Boost GLP-1 Naturally 
A holistic approach to metabolic health means looking at whole-food nutrition, gut health, and nutrient-dense supplements to support the body's natural GLP-1 production. 
 
Top Foods for Increasing GLP-1 

1. Leafy Greens – Spinach, kale, and Swiss chard provide fibre, antioxidants, and 
2. essential nutrients that promote satiety and gut health. 
3. Berries – Blueberries, raspberries, and strawberries are rich in fibre and polyphenols that support blood sugar balance and GLP-1 secretion. Don’t blend them - eat them whole. 
4. High-Fibre Vegetables – Cruciferous vegetables like broccoli, Brussels sprouts, and artichokes slow digestion and regulate glucose levels. 
5. Fatty Fish – Omega-3-rich salmon and mackerel support insulin sensitivity and metabolic function. 
6. Protein-Rich Foods – Eggs, high-quality meats, poultry, and whey protein stimulate GLP-1 release more effectively than carbohydrates or fats. 
7. Fermented Foods – Probiotic-rich foods like yogurt, kefir, and sauerkraut support gut microbiome balance, which is closely linked to GLP-1 production. 
8. Healthy Fats – Avocados, olive oil, nuts, and seeds contain monounsaturated and polyunsaturated fats that naturally enhance GLP-1 levels. 
9. Legumes & Beans – Chickpeas, lentils, and black beans are fibre- and protein-rich, making them powerful allies in satiety and metabolism support. 
10. Nuts & Seeds – Almonds, chia seeds, and flaxseeds offer fibre and healthy fats to aid in appetite regulation. 
11. Green Tea – Contains catechins that improve insulin sensitivity and metabolic function. 11. Spices – Cinnamon, turmeric, ginger, and fenugreek have anti-inflammatory properties 
12. that may enhance GLP-1 production. 
13. Apple Cider Vinegar – The acetic acid in ACV may improve blood sugar control and increase satiety. 

 
Supplements That May Support GLP-1 Naturally 

• Prebiotics – Fiber-based supplements like inulin and FOS feed beneficial gut bacteria, promoting GLP-1 production. 
• Berberine – Early research suggests this compound may help protect GLP-1-producing cells, though more studies are needed. 
• Probiotics – Strains like Lactobacillus and Bifidobacterium can support gut health and GLP-1 levels. 
• L-Glutamine – This amino acid stimulates GLP-1 release and may enhance insulin sensitivity. 
• Alpha-Lipoic Acid – A powerful antioxidant that supports pancreatic function and glucose metabolism. 
• Omega-3s – High-quality fish oil supplements can support insulin sensitivity and gut health. 

Considerations & Precautions 
While natural strategies for enhancing GLP-1 can be effective, individual responses vary based on genetics, existing health conditions, and overall diet. Some foods and supplements may cause digestive discomfort, particularly if introduced too quickly or in excess. 

If you’re taking medications for weight loss or diabetes, it’s essential to discuss dietary and supplement changes with your healthcare provider to avoid potential interactions. Additionally, weight management is a holistic process that involves not just diet but also movement, stress management, and quality sleep. 
 

Key Takeaways 

• Whole foods and natural supplements can help boost GLP-1, supporting appetite control and metabolic health. 
• Fibre-rich foods, quality protein, and healthy fats naturally stimulate GLP-1 production. 
• Specific supplements, such as probiotics, L-glutamine, and omega-3s, may further enhance GLP-1 levels. 
• A well-rounded approach to metabolic health should also include lifestyle factors like movement, sleep, and stress reduction. 

 
By focusing on nourishing your body with whole foods and mindful supplementation, you can naturally support your metabolism and overall well-being—without relying on pharmaceuticals.