GLP-1 medications like semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro, Zepbound), and liraglutide (Saxenda, Victoza) are becoming increasingly common in the U.S., with about 12% of adults having tried them, according to a KFF Health Tracking Poll. While 62% of users report using these medications to manage chronic conditions such as diabetes or heart disease, about a quarter are primarily focused on weight loss.

In our article Healthy Habits for GLP-1 Success, we explore the key lifestyle changes that can help support your weight loss journey while using these medications. If you’re looking for a big-picture guide to making your treatment more effective, be sure to check that out.

Today, though, we're zeroing in on one crucial aspect of that journey: your diet. Specifically, we're covering the foods you should avoid while taking GLP-1 medications to help you get the most out of your treatment.

The relationship between GLP-1 medications and diet

As Dr. Allison L. Rhodes explains in this video, GLP-1 medications work by mimicking a naturally occurring hormone called glucagon-like peptide-1 (GLP-1), which plays a key role in regulating both appetite and blood sugar.

In a nutshell, these medications help slow down how quickly your stomach empties, increase feelings of fullness, and help stabilize blood sugar levels. But because they affect digestion, some foods may not play nicely with how the medication works—leading to uncomfortable side effects or reduced effectiveness.

That’s why it’s important to know which foods to limit or avoid while on a GLP-1 regimen. Recent research published in Obesity highlights specific dietary recommendations to help you stay on track. In this post, we’ll break down the main food categories to be cautious with—and offer up some healthier swaps to keep your body (and your progress) happy.

Foods to Minimize on GLP-1 Medications

The key categories of food and drinks to avoid whilst taking GLP-1 medications like Ozempic and Wegovy include:

• Fried and heavily processed foods 
• Sugary treats and refined carbohydrates
• Alcohol and excessive caffeine
• Carbonated beverages

Fried and heavily processed foods 

A recent review examining lifestyle habits to support the impact of anti-obesity medications suggests avoiding fatty, fried, greasy, and high-sugar foods whilst taking GLP-1 medications. This, of course, makes logical sense - fried foods and ultra-processed meals tend to be high in unhealthy fats and low in nutritional value. They are harder to digest, and when paired with the delayed gastric emptying caused by GLP-1 medications, they can lead to increased nausea, indigestion, and a feeling of fullness that lingers uncomfortably.

More Suitable Alternatives:

• Baked or air-fried vegetables
• Lean proteins like grilled chicken, turkey, or tofu
• Whole foods with minimal ingredients

If you're craving something crispy, try roasting chickpeas or cauliflower with a variety of dry seasonings. These swaps can deliver texture and satisfaction without upsetting your stomach.

Sugary treats and refined carbohydrates

GLP-1 medications help manage blood sugar, but consuming foods high in added sugars and refined carbs can cause sharp spikes and crashes. And according to an article on SheMed by Dr Amit Kumar Singh, consumption of these treats can reduce the effectiveness of GLP-1 agonists in supporting weight loss.

As tempting as they are, it’s best to steer clear of sweet treats like candy, cookies, pastries, and foods high in refined carbs—think white bread, pasta, white rice, sweetened cereals, and many energy bars. These foods can work against the effects of GLP-1 medications by spiking blood sugar, fueling cravings, and making it harder to feel full.

On top of that, overly sugary foods can actually trigger or worsen nausea, a common side effect of GLP-1s for some people. Cutting back on these items can go a long way in helping your body respond better to the medication—and helping you feel better overall.

More Suitable Alternatives:

• Low-glycemic fruits like berries or apples paired with nut butter
• Sprouted whole grains like quinoa, brown rice, or oats
• Greek yogurt with a sprinkle of cinnamon

Focus on foods that offer steady energy and fiber. Pairing carbohydrates with protein or healthy fats can also help minimize blood sugar spikes.

Alcohol and Excessive Caffeine

Ah alcohol and caffeine… two of mankind's most prized stimulants. Unfortunately, they’re not ideal companions, especially when you’re on GLP-1 medications. Both can contribute to dehydration, a concern since studies show that GLP-1 medications can reduce fluid intake and thirst perception. 

Additionally, alcohol can irritate the stomach lining and may increase the risk of hypoglycemia, especially in people also taking insulin or other blood sugar-lowering medications. Caffeine, when consumed in excess, can also overstimulate the digestive tract and contribute to anxiety, jitters, or worsened nausea.

More Suitable Alternatives:

• Matcha or swiss-water process decaf coffee
• Non-alcoholic mocktails made with herbs and fresh fruit
• Low-caffeine herbal teas like ginger, peppermint, or chamomile

Moderation is key. If you choose to have alcohol or caffeine, pair them with food and keep portions small to monitor how your body responds.

Carbonated Beverages

Carbonated drinks introduce gas into the digestive tract, which can cause bloating, belching, and discomfort (source). Since GLP-1 medications already slow digestion, the combination of slow-moving food and carbonation can make these symptoms worse.

More Suitable Alternatives:

• Still water with lemon, mint, or cucumber
• Herbal teas
• Electrolyte-enhanced water (without carbonation or added sugar)

Staying well hydrated is essential, especially as GLP-1 medications can reduce your sense of thirst. Opt for flat, hydrating beverages that soothe your digestive system.

Support Your GLP-1 Journey with Smart Nutrition

The core goal of any nutrition plan while taking GLP-1 medications is to promote digestive ease, steady energy, and long-term, sustainable habits. Everyone’s tolerance is a little different—so while some may be able to handle small amounts of trigger foods, it’s generally wise to limit fried, sugary, carbonated, and dehydrating items. Doing so can help reduce side effects and support your body’s adjustment to the medication.

Instead, prioritize whole, nourishing foods that are gentle on your stomach and packed with fiber, protein, and hydration. Your body will feel better, your energy will stay more consistent—and your long-term health goals will be that much more within reach.

Struggling to get the right nutrition on your GLP-1 journey? Our GLP-1 Companion Meals make it easy to stay on track—chef-prepared, nutrient-dense, and designed to support your success. Try your first meal today! 

Remember: Always consult with your healthcare provider before making any significant changes to your diet or exercise routine while taking GLP-1 medications.