FOOD FACTS | How to Trigger Natural GLP-1 Release
- Ashley Marie
- Mar 29
- 5 min read
Updated: 3 days ago
The trending medications of GLP-1 agonists like Ozempic and Zepbound help regulate the natural GLP-1 hormone in human bodies. But did you know there are steps you an take to naturally trigger the release to reap some of the same benefits?
If you’re taking a GLP-1 medication, eating in a way that supports natural GLP-1 production can enhance the medication’s effects and minimize side effects. For those who can't get the pricy but powerful GLP-1 injection versions, your food selections can help with natural GLP-1 production.
What Does GLP-1 Do?
GLP-1 is released in the small intestine in response to food. It slows down stomach emptying, tells your brain you’re full, stimulates insulin production, and lowers glucagon (a hormone that raises blood sugar).
It’s a multitasker—and a big reason why people taking GLP-1 meds feel full faster and eat less. In people with obesity or type 2 diabetes, this system can become dysregulated—essentially dulling the necessary responses for satiation and blood sugar control after meals, making it harder to recognize fullness and manage appetite effectively.
No matter where you are in your health journey, we want to share some foods that can help boost GLP-1s for your family.
Nutrients and Foods That Stimulate Natural GLP-1 Release
I won't bury the lead here; none of the foods on this list will be too surprising. That’s kind of the point. Part of why healthy food is so effective is because it works with your body’s natural systems, not against them.
Protein—especially whey and casein
Protein-rich meals tend to trigger more GLP-1 release than high-carb or high-fat meals. Animal studies and small human trials show that whey protein (found in dairy and protein powders) may be particularly effective.
Try adding Greek yogurt, cottage cheese, eggs, or a scoop of whey isolate before or with a meal. Bone broth is an easy to stomach solution, also perfect for those cold winter nights.
Fermented foods and fiber
Gut health plays a surprising role in GLP-1 activity. Short-chain fatty acids (SCFAs)—byproducts of fiber fermentation in your gut—have been shown to promote GLP-1 secretion.
You get those SCFAs by eating prebiotic fibers (like garlic, onions, oats, and beans) and fermented foods like kimchi, sauerkraut, and kefir that support a healthy gut microbiome.
High-Fiber & Prebiotic-Rich Foods | Fermented Foods |
Greek yogurt (with live cultures) | Oats |
Kefir | Beans and Lentils |
Sauerkraut | Garlic |
Kimchi | Onions |
Miso | Leeks |
Tempeh | Asparagus |
Natto | Jerusalem artichokes |
Kombucha (low-sugar varieties) | Bananas |
Pickles (naturally fermented, not vinegar-based) | Apples (with skin) |
Chia Seeds | |
Flaxseeds | |
Barley |
Healthy fats (in moderation)
Not all fats are equal, but some research suggests that certain unsaturated fats, like those in olive oil, avocados, and nuts, can stimulate GLP-1 release when paired with a balanced meal. Fat also slows digestion, which can indirectly support satiety signals tied to GLP-1.
Avocados
Olive oil (extra virgin preferred)
Nuts (almonds, walnuts, pistachios, cashews)
Seeds (chia, flax, pumpkin, sunflower)
Nut butters (natural, no added sugar or hydrogenated oils)
Olives
Coconut (in moderation)
Fatty fish (salmon, mackerel, sardines, trout)
Pasture-raised eggs
Full-fat or 2% Greek yogurt
Grass-fed butter or ghee (in moderation)
Cheese (in moderation and minimally processed)
Polyphenol-rich foods
Polyphenols are natural helpers in colorful fruits, veggies, and teas that protect your body and help it feel better, like little superheroes from plants.
Found in berries, green tea, dark chocolate, and even some spices, polyphenols are plant compounds that may enhance GLP-1 release through gut hormone signaling.
You’ll find polyphenols in foods like:
Berries
Dark chocolate
Green and black tea
Coffee
Red wine (in moderation)
Extra virgin olive oil
Turmeric, cinnamon, and other spices
Nuts and seeds
Bottom line - go for vibrant-colored fruits and vegetables. As Ashley Legg told me, "Eat the rainbow!" 🌈
Resistant starches
Think cooked-and-cooled potatoes, green bananas, or cold rice. These starches resist digestion in the small intestine and ferment in the large intestine, producing SCFAs—those same compounds that may promote GLP-1 release and help with blood sugar regulation.
Look to foods such as:
White potatoes (boiled or roasted, then cooled)
Red potatoes (same as above)
Sweet potatoes (less than white, but some resistant starch after cooling)
Rice (especially white or parboiled, cooked, and cooled)
Pasta (al dente, then chilled)
Green bananas or plantains (not ripe—higher in resistant starch before sugars develop)
Oats (especially steel-cut or rolled, cooked then cooled, or raw soaked oats)
Barley (whole grain, cooked and cooled)
Legumes like lentils, chickpeas, and black beans (cooked and cooled)
Do you notice a trend? Letting starchy foods cool after cooking causes a process called retrogradation, where some of the starches change structure and become resistant starch—a gut-friendly fiber that may help trigger natural GLP-1 release.
Meal Timing and Habits That Support Natural GLP-1
It’s not just what you eat—it’s how. Here are a few simple habits that can support your body’s natural hormone response:
Don’t skip meals. Regular eating patterns help keep hormone signaling stable. Long-term fasting may throw off GLP-1 rhythm in some people.
Chew slowly and eat mindfully. Your GLP-1 response starts as early as your first bites. Eating too fast can override your satiety signals before they have time to kick in.
Balance your meals. A combo of protein, fiber, and healthy fat does more for natural GLP-1 release than eating any one macronutrient alone.
Studies have also shown that consuming whey protein before meals can support natural GLP-1 production by slowing digestion, improving post-meal blood sugar control, increasing insulin release, and boosting GLP-1 levels. This simple, food-based habit might help regulate appetite and metabolism, especially in people with insulin resistance or type 2 diabetes.
Five Ways You Might be Inhibiting Natural GLP-1 Production
If you're trying to support your body's natural GLP-1 function, it's not just about what you add—it's also about what you might need to cut back on. Here are five common habits or foods that could be working against your body's ability to produce or respond to GLP-1.
Ultra-processed foods — Diets high in refined carbs, added sugars, and industrial seed oils may disrupt gut hormone signaling, including GLP-1. These foods often spike blood sugar quickly and don’t engage the digestive or hormonal feedback loops the way whole foods do.
Low-fiber diets— Fiber—especially prebiotic fiber—feeds gut bacteria that stimulate GLP-1. A fiber-poor diet starves that system.
Skipping meals or erratic eating —Long-term irregular eating patterns can blunt your natural hunger/fullness cues and reduce the body’s ability to regulate GLP-1 secretion rhythmically in response to food.
Sedentary lifestyle — Physical activity helps improve GLP-1 sensitivity and overall hormone regulation. Being consistently inactive might dampen this response.
Chronic stress and poor sleep — Stress hormones (like cortisol) and poor-quality sleep interfere with gut-brain communication and may negatively impact GLP-1 release or how your brain responds to it.
Starting Planning Your GLP-1 Nutrition
Trying to balance healthy foods at the right time in our busy lives isn't easy. That's why we're proud to offer 1:1 Nutrition Counseling to help you take control of food for your family. Reach out today for a no-obligation consultation and learn more about the Legg Day Method.
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