What to eat on GLP-1 medication

The good news is that simple food and eating adjustments can make a big difference. Most people find that nausea improves as their body adapts. This guide explains why it happens, what to eat and avoid, and how to support your body while treatment takes effect.

GLP-1 medications delay how quickly food leaves the stomach, which helps you feel full for longer. When the stomach empties more slowly, large or heavy meals can stretch it too much, creating a sense of fullness or nausea.

Other contributors include:

• Eating quickly or in large portions
• High-fat or fried foods
• Dehydration or skipping meals
• Starting a higher dose

Understanding these triggers helps you prevent nausea before it starts.

1. Eat Small, Frequent Meals

Instead of three large meals, try smaller portions spaced evenly throughout the day. This keeps your stomach comfortable and prevents sudden fullness. Aiming for three mini-meals and one or two light snacks often works best.

If your appetite is low, even a few bites of something nourishing is enough. It’s better to eat lightly than skip meals entirely.

2. Choose Soft, Gentle Foods

Soft or bland foods are easier to digest and less likely to cause discomfort. Try:

• Porridge, soups, or broths
  
• Mashed potatoes or soft vegetables
  
• Smoothies with yoghurt and fruit
  
• Crackers, rice cakes, or toast
  

Avoid spicy curries, acidic sauces, or very salty snacks until symptoms ease.

3. Keep Fat Intake Moderate

Fats are an essential part of a healthy diet but can worsen nausea if eaten in large amounts. Choose lean protein such as chicken, fish, or beans, and cook with small amounts of oil using lighter methods such as grilling or steaming.

Creamy sauces, fried foods, and rich desserts are best limited while nausea is active.

4. Focus on Protein You Can Tolerate

Protein helps maintain muscle and energy, even when you’re eating less. Choose gentle sources like scrambled eggs, Greek yoghurt, lentil soup, or poached fish.

If you can’t face solid foods, try a small protein smoothie made with milk or a lactose-free alternative.

5. Stay Hydrated Throughout the Day

Even mild dehydration can make nausea worse. Sip fluids slowly rather than drinking large amounts at once. Water is ideal, but herbal teas, diluted juice, or electrolyte drinks can help.

If plain water feels unappealing, add a slice of lemon or cucumber for flavour.

6. Try Cooling or Bland Foods When Appetite Is Low

Cold or room-temperature foods are often easier to tolerate than hot dishes with strong smells. Smoothies, yoghurt, melon, and plain crackers are good options when nothing else appeals.

7. Foods and Habits to Limit or Avoid

Certain foods can make nausea worse while your stomach is adjusting:

• Fried or greasy foods
  
• Rich sauces, garlic, or onions
  
• Very spicy or acidic meals
  
• Alcohol and fizzy drinks
  
• Eating too fast or lying down after eating
  

If a particular food repeatedly causes problems, pause it for a few days and reintroduce gradually once you feel better.

Time	Example Meal	Why It Works
Breakfast	Porridge made with milk and banana	Soft texture, easy to digest, provides gentle energy
Mid-morning	Crackers with cheese or hummus	Bland, mild flavour, some protein
Lunch	Vegetable soup with wholegrain toast	Warm and nourishing but light
Afternoon snack	Smoothie with yoghurt and berries	Cold and refreshing, high in protein
Dinner	Poached fish with mashed sweet potato	Gentle on digestion, balanced nutrients

This type of plan provides steady energy without overwhelming your stomach. Adjust portions based on how you feel each day.

Mild nausea usually settles within a few weeks, but you should contact a healthcare professional if:

• You are unable to keep food or fluids down
• You experience dehydration symptoms (dry mouth, dizziness, dark urine)
• Nausea or vomiting persists for more than a few days
• You lose more weight than expected or feel weak

Medicspot clinicians can review your dose schedule, suggest anti-nausea strategies, or provide prescription support if required.

• Nausea is common when starting a GLP-1 but usually temporary.
• Eat smaller, frequent meals and choose soft, bland foods.
• Stay hydrated with gentle drinks and limit greasy or spicy meals.
• Monitor your symptoms and seek help if they persist or worsen.

You don’t have to manage side effects alone. If nausea is making it difficult to eat or stay hydrated, speak to your Medicspot clinician or health coach. They can review your medication, tailor nutrition advice, and help you stay on track with your goals safely and comfortably. If you’re not currently a Medicspot member but would like to join us then take our quick online weight loss assessment.