Did you know that you can increase GLP-1 naturally with food? There are foods you eat daily that increase GLP-1 levels in your body and improve your gut health. But what is GLP-1? Glucagon-like peptide or GLP-1 is a gut hormone. Along with other gut hormones, they help with digestion and blood glucose control. Whenever you eat, your digestive tract releases this gut hormone.
GLP-1 is involved in different systems in your body. When it works properly, it has many important tasks, including:
- Raising insulin levels after you eat
- Slowing down how quickly food leaves your stomach
- Helping you feel full longer
- Lowering stomach acid
- Lowering the amount of glucose produced by your liver
- Raising glucose storage in your muscles
- Regulating appetite and food cravings
GLP-1 is essential for supporting your health, metabolism, and weight maintenance. But sometimes, GLP-1 levels are lower than they should be. Or the body becomes less sensitive to its effects. This could be due to a health condition, such as Type 2 diabetes. Or it could just be a natural difference in some people’s bodies. I want to share tips on how you can increase GLP-1 naturally with foods you have in your pantry or refrigerator.
Top Natural Foods to Boost GLP-1 Naturally
- Fermented Foods: Yogurt, kefir, sauerkraut, kimchi, miso, tempeh
Why: Promote beneficial gut bacteria, which enhance GLP-1 secretion via short-chain fatty acids (SCFAs) and gut-lining integrity.
2. High-Fiber Foods (especially prebiotics): Chicory root, Jerusalem artichokes, garlic, onions, leeks, bananas, asparagus, oats
Why: Feed good gut bacteria, increase short-chain fatty acids (like butyrate), which stimulate GLP-1 production.
Prebiotics are a type of fiber.
- Legumes: Lentils, black beans, chickpeas, peas
Why: Rich in resistant starch and fiber, supporting microbiota and GLP-1 release.
- Omega-3-Rich Foods: Fatty fish (salmon, sardines), chia seeds, walnuts, flaxseeds
Why: Support anti-inflammatory pathways and improve GLP-1 sensitivity.
- Polyphenol-Rich Foods: Berries, green tea, dark chocolate (70%+), olive oil
Why: Stimulate gut hormone release, including GLP-1.
- Protein-Rich Foods: Eggs, Greek yogurt, tofu, legumes, lean meats
Why: Dietary protein stimulates GLP-1 release and a feeling of fullness.
- Whole Grains: Barley, oats, quinoa, brown rice
Why: High in beta-glucan and resistant starch (different types of fibers) and increases GLP-1.
- Akkermansia Muciniphila “next generation probiotic”: Found in onions, garlic, raw Asparagus, jicama, berries, dandelion root
Why: It’s a bacteria that contributes to a healthy gut barrier. It also produces GLP-1.
Closing Notes
Here are 8 natural ways to mimic the GLP-1 effect of popular weight-loss medications. Start by aiming for a balanced diet that includes enough protein, soluble fiber found in oats, nuts, seeds, and heart-healthy fats like olive oil. These foods can help you feel fuller and improve the way your body regulates blood sugar.
Are you searching for a registered dietitian to help you resolve your gut health issues? Click here to book a complimentary nutrition phone consultation.
Nutritionally Yours,
Jerlyn
