Updated June 22, 2024. You have probably heard the buzz around glucagon-like peptide-1 (GLP-1), a powerful gut hormone with weight loss benefits. But did you know you can naturally raise your GLP-1 levels through simple diet and supplement tweaks? It may sound like science fiction, but it's true. While going the natural route may not produce as impressive weight loss as drugs like Ozempic (semaglutide), it's also true that it will cost less, and the risk of side effects may be lower, too. This deep-dive review will reveal the proof for foods, supplements, and physical activity and highlight myths and social media trends that don't work.
What is GLP-1 and Why Should You Care?
Glucagon-like peptide 1 (GLP-1) is an insulin-regulating hormone produced in the intestines after eating. Specifically, this hormone is produced chiefly produced by L cells that line the small intestine, although brain cells make some, too. Once created, the hormone travels to the brain, bonding with GLP-1 receptors. This bonding produces a spectrum of effects, including making you feel fuller while slowing digestion, so you eat less.
Additionally, GLP-1:
✅ Improves blood sugar control
✅ Increases feelings of satiety
✅ Reduces calorie intake and improves weight loss outcomes
Other clinical studies suggest GLP-1 also protects your heart and brain. No wonder GLP-1 stimulating drugs like Ozempic (Semaglutide) are so famous for type 2 diabetes and obesity. Technically, GLP-1 and gastric inhibitory polypeptides (GIP) are called incretin hormones.
Side Effects of GLP-1 Drugs Like Ozempic:
While highly effective, the most common side effects of GLP1 drugs like Ozempic include:
⚠️ GI problems
⚠️ Low blood sugar
⚠️ Constipation
⚠️ Vomiting
⚠️ Diahhrea
Others have reported additional negative outcomes, including “Ozempic face” and muscle loss from quick weight loss. Unexpected pregnancies (“Ozempic babies”) have also been reported in those who use the drug for weight loss.
Pregnancy may occur due to normalizing body weight and ovulation. Another way this may happen is through the drug's ability to slow down the absorption of birth control pills. The medication guides for some GLP1 drugs (like MONJARO) even mention interaction with oral contraceptives as a possibility.
Load Up on These GLP-1 Boosting Foods
While you can't get a prescription for Mother Nature's GLP-1 diet, certain whole foods naturally trigger its release. Add these to your meal plan:
🍲 Fermented Foods: Yogurt, Kefir, Kimchi
Fermented foods like yogurt, sauerkraut, and kombucha are rich in probiotics that enhance GLP-1 secretion. A 2015 study found the probiotic Lactobacillus reuteri SD5865 increased GLP-1 levels by 43% in healthy men and women, an effect that took only four weeks to manifest. Probiotic bacteria likely enhance the production of short-chain fatty acids, which researchers have shown to increase the production of this satiety hormone.
Additional probiotics and bacterial strains shown to boost production include:
- Lactobacillus paracasei 1F-20
- Akkermansia muciniphila (Pendulum Brand)
- Lactobacillus fermentum F40-4
- Clostridium butyricum‐pMTL007‐GLP‐1
- Bifidobacterium animalis subsp. lactis F1-7
Honorable mention also goes to Lactobacillus gasseri BNR17, which has been shown to significantly lower body weight in overweight humans.
Meal Idea: For a probiotic, fiber-packed breakfast, try Greek yogurt with blueberries, nuts, and a sprinkle of cinnamon.
🥣 High Fiber Foods: Oats, Barley, Beans
Soluble fiber from foods like oats, barley, lentils, and berries has been proven to increase GLP-1 release. Fiber may be called prebiotics on supplement facts labels. These compounds improve gut diversity by enhancing the production of healthy bacteria, which produce short-chain fatty acids.
While both soluble and insoluble fiber likely function effectively, researchers have demonstrated that these specific types enhance GLP-1 secretion in both humans and animals:
- Inulin (chicory root extract)
- Fructooligosaccharides ((FOS) found in foods like garlic, chicory, onions, bananas, and artichokes)
- Maltodextrin
- Guar gum
- B glucan (from barley)
Oatmeal, which contains soluble and insoluble fiber, likely also boots glucagon-like peptide-1 due to the microbiome's production of short-chain fatty acids after consumption. Ironically, some preliminary animal research suggests that psyllium fiber reduces GLP-1 levels.
Food (3.5 oz/100g) Souble & Insoluble Fiber
| Soluble Fiber (grams) | Insoluble Fiber (grams) | |
| Food | ||
| Oats | 2.3 | 5.5 |
| Lentils | 1.9 | 7.8 |
| Barley | 1.9 | 7.6 |
| Avocados | 1.8 | 4.6 |
| Broccoli | 0.9 | 2.4 |
| Spinach | 0.4 | 1.9 |
| Blueberries | 0.4 | 2.4 |
| Apples | 0.5 | 2 |
Shoot for 4-6 servings of high-fiber foods daily to boost GLP-1 secretion.
Digestion Resistant Starches
Digestion-resistant starches, also known as resistant starches, are fibers our bodies cannot fully break down. These starches resist digestion in the small intestine and travel to the large intestine, providing effects similar to other dietary fibers.
For example, digestion-resistant starches help our healthy gut bacteria produce short-chain fatty acids like butyrate. The ability to produce short-chain fatty acids explains why resistant starches elevate GLP levels.
Resistant starches are found naturally in foods like cooled, cooked starches, green bananas, and legumes.
| Food | Resistant Starch (3.5 oz/100g) |
| Cooked and cooled potatoes | 5 |
| Green bananas | 4.7 |
| Rolled oats | 4.4 |
| Cooked and cooled rice | 3.4 |
| Lentils | 2.5 |
| Cooked and cooled pasta | 2 |
| Cooked and cooled beans | 1.5 |
| Barley | 1.4 |
| Whole grain bread | 0.9 |
| Cashews | 0.8 |
Meal Idea: Make a green banana and oatmeal smoothie. Add some chocolate protein powder for added taste.
🥛 Whey Protein & Ricotta: All-Star GLP-1 Releasers
Multiple human studies reveal whey protein is one of the most potent GLP-1 releasers compared to other protein sources.
A 2020 study involving eight obese women (BMI 39) noted that a 10 oz shake containing 45 grams of whey protein isolate raised GLP-1 more than maltodextrin. Furthermore, those consuming whey protein also had greater satiety and less hunger.
Another paper reported that minerals found in calcium-rich cows' milk added to whey protein produce “some of the highest physiological levels (of GLP1) ever reported.” Interestingly, milk minerals given to humans by themselves had no effect. This indicates milk and dairy products such as ricotta cheese raise GLP-1.
In one interesting clinical trial, 25 grams of whey protein raised GLP-1 and cholecystokinin (another satiety hormone) for at least two hours in
obese men. However, the addition of 25 grams of fructose blunted this effect.
Thus, avoiding protein powders and grab-and-go beverages that contain fructose or high fructose corn syrup may be wise. A better alternative may be D-allulose, a non-metabolizable sugar that animal studies suggest is a potent booster of GLP-1.
Animal research suggests that casein protein also raises GLP1; however, whey may be a better choice. When secreted, GLP1 is broken down by an enzyme called dipeptidyl peptidase-4 (DPP-4). Whey protein appears to have a more remarkable ability to inhibit DPP-4, thus leading to higher overall GLP-1 levels.
Meal Idea: A protein smoothie with whey powder, nut butter, spinach, and frozen fruit/yogurt.
🌿 Spinach Thylakoid Extracts: Novel Hunger Suppressor & GLP-1 Booster
Thylakoids are novel compounds of chloroplasts found in green vegetables like spinach, arugula, broccoli, and others. Thylakoids participate in photosynthesis. They have emerged as cutting-edge GLP-1 boosters with intriguing research on their satiety hormone-raising effects. Various animal studies suggest spinach thylakoids improve satiety and hunger by:
- Raising GLP1 & CCK
- Boosting leptin
- Lowering ghrelin
They also appear to act as natural fat blockers.
When overweight women consumed spinach thylakoids, their hunger decreased by 21%, and their cravings for snacking between meals were reduced by 36%. In another study, the daily consumption of spinach thylakoids by overweight women for three months not only raised GLP1 but also helped them to lose about 11 pounds (4.9 kg). In another clinical trial, women who combined spinach thylakoids with a low-calorie diet lost about 13 pounds (5.9 kg) after three months.
Meal Idea: Add 2.5 oz of spinach or 5 grams of spinach thylakoids to your diet.
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Phytonutrients & GLP-1
Those who consume a phytonutrient-rich diet reap many health benefits, including lower risk of cardiovasular disease and cancer. Eating a vegetarian-based diet is also associated with weight loss. Various animal studies have investigated the capacity of phytonutrients in plants to secrete GLP1. Here is a summary.
| Plant chemical | Animal | Dose | Does it raise GLP1? |
| Curcumin | rats | 1.5 mg/kg BW, oral | Yes |
| Luteolin | mice | Supplemented in diet, 0.005%, 16 weeks | Yes |
| Myricetin | rats | 20 mg/kg BW/day, oral, 4 weeks | Yes |
| Resveratrol | mice | 60 mg/kg BW/day, 5 weeks | Yes |
While these results are encouraging, more research is required to determine their effectiveness for humans.
🥜 Nuts & Seeds: Almonds, Walnuts, Pistachios, Flax
Healthy fats, fiber, antioxidants, and nutrients in nuts and seeds may play a role in stimulating GLP-1 production.
In one study, a diet supplemented with 2 oz (57 g) of pistachios increased glucagon-like peptide-1 in healthy subjects. Another clinical trial showed that 3 oz (85 g) of pistachio nuts improved GLP-1 when given along with other foods. Pistachios have also been shown to reduce fasting blood sugar and HOMA-IR, a marker of insulin resistance, in people with metabolic syndrome.
Interestingly, while almonds increase short-chain fatty acid production and decrease body mass index and HbA1c, a review of 9 clinical trials revealed that they did not boost GLP1 production.
Even more striking, another clinical trial noted a meal containing 1.5 oz (42 g) walnuts appeared to lower GLP-1 after 60 minutes compared to when men and women consumed a mean devoid of walnuts.
Another study revealed that 15 grams of flaxseed added to cereal raised GLP1; however, no change in postprandial appetite was detected.
Meal Idea: Add 2 oz of pistachios to yogurt for a mid-day snack.
🍞 Olive Oil: Extra Virgin Only & Pine Nut Oil
It may seem counterproductive, but fats have a potent GLP-1 stimulating effect that is even superior to that of whey protein. Additionally, poly and monounsaturated fats (PUFAs and MUFAs) appear to be better boosters of this hormone than saturated fats.
When researchers gave people a meal containing 3 oz of olive oil (a rich source of monounsaturated fats), it stimulated GLP-1 release better than a meal containing 3.5 oz of butter. Some speculate that MUFAs and PUFAs activate fatty acid receptors in L cells of the intestines, prompting the release of GLP1. While studies comparing extra virgin olive oil to regular oil on GLP1 release appear to be lacking, cold-pressed extra virgin retains more natural antioxidants and, some say, tastes better, too.
Another option may be pine nut oil. When overweight women and men consumed 6 grams of hydrolyzed Siberian pine nut oil (containing 20% linolenic acid) it enhanced GLP1 after eating and also reduced appetite. Ironically, combining pine nut oil and olive oil did not raise GLP1 better than pine nut oil alone.
Boost GLP-1 With Foods
🥑 Avocados
Avocados provide a good source of fiber and monounsaturated fats, which are known to boost this satiety hormone.
Approximate fats in 3 oz (100g)
| Percentage | |
| Monounsaturated fats | 10% to 15% |
| Polyunsaturated fats | 2% to 4% |
| Saturated fats | 2% to 4% |
Some researchers find that adding avocadoes to lunchtime meals reduces appetite by 28% and boosts meal satisfaction by 23%. These effects have been attributed to the fruits' ability to raise GLP-1 for at least 3 hours after eating. Cholecystokinin, which also suppresses appetite, also goes up after eating avocados.
Another reason to add avocados to your diet is that their healthy fats stimulate the release of gastric inhibitory polypeptide (GIP), another incretin hormone. Like GLP-1, GIP also slows stomach emptying (which helps you feel full) and stimulates insulin release. GIP may enhance the effects of GLP-1.
Meal Idea: If you don't like peeling avocados, opt for frozen avocado chucks that can be added to smoothies and omelets.
☕️ Green Tea: Matcha, Sencha Varieties
Green tea (Camellia sinensis) is a standout superfood when it comes to enhancing GLP-1. Multiple human studies reveal its GLP-1 boosting prowess, which may or may not stem from the catechins, EGCG, and ECG.
In one study, people with type II diabetes who took 500 mg of green tea extract for 16 weeks saw a significant rise in GLP-1 and reductions in insulin resistance, as measured by the HOMA-IR index.
Pro Tip 🎯 Opt for drinking green tea over supplements, which may not provide a full spectrum of tea nutrients.
Yerba Mate Tea: Not Ready For Prime Time
Exercise caution with yerba mate tea. While promoted on social media as “GLP1 tea,” some research links the long-term drinking of hot yerba mate tea to the formation of several types of cancer. It's thought this may be a result of both the temperature of the tea and compounds in yerba mate.
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Top Supplements for an Extra GLP-1 Surge – And Those That Don't Work
🌱 Glucomannan: Potent Soluble Fiber
Derived from the root of the konjac plant (Amorphophallus konjac), glucomannan is a highly viscous soluble weight-loss fiber with proven abilities to increase GLP-1 levels and feelings of fullness. Several studies – but not all -indicate glucomannan can also help support healthy weight loss.
When healthy adults consumed a strawberry-flavored drink that contained 2.5 grams of glucomannan, the beverage not only raised GLP1 but also slowed gastric emptying and decreased hunger.
In another study, overweight men and women who took 3000 mg of glucomannan for two months lost more weight and body fat than placebo takers. As a bonus, fiber users also benefited from reduced LDL and total cholesterol.
Glucomannan is not expensive and is sometimes the key ingredient in pricey weight loss supplements.
Pro Tip 🎯 This supplement comes in capsules and powders. The powder form is probably safer because of reports of choking in those who swallowed capsules without enough water.
Resveratrol
Once famous for its reputed anti-aging effects, resveratrol is still a popular antioxidant nutrient. However, this polyphenol probably does not help with weight loss. When researchers gave 1000 mg of resveratrol per day to people with type II diabetes, the supplement failed to augment GLP1, slow gastric emptying, lower blood sugar, or promote any weight loss.
Curcumin
Curcumin is the yellow-colored polyphenol found in Curcuma longa plants, commonly known as turmeric. While it has low bioavailability, curcumin is coveted for its anti-inflammatory and antioxidant properties. Preliminary research suggests curcumin bolsters glucagon-like peptide 1; However, human clinical studies have not yet confirmed this.
Berberine
Berberine is a popular dietary supplement because it can lower cholesterol and blood sugar levels. On social media, boastful influencers have even called berberine “nature's Ozempic.” This claim is based on preliminary research suggesting it induces the secretion of GLP-1.
Other clinical studies have noted that berberine supplements may help foster healthy weight loss. In one clinical trial, berberine supplements led to almost 9 pounds (4.3 kg) in men and women after 16 weeks of daily use. While the research is not perfect, if berberine is going to work, the effective dose may be between 1000 and 1500 mg per day, in addition to diet and exercise.
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Amino Acids
While not all amino acids stimulate this satiety hormone, some appear effective. In the early 2000s, glutamine was the first amino acid proven to boost GLP-1. Interestingly, ornithine, which is not involved in protein synthesis, also augments GLP1 release.
Valine, glycine, arginine, and tryptophan also have some evidence they may work. Glycine, in particular, has received the most attention. Research suggests it takes 15-30 grams of glycine to be an effective GLP-1 releaser in humans.
Pro Tip 🎯: At the end of the day, most of these amino acids are already present in protein powders and foods you eat. So unless we're talking about ornithine specifically, it's simpler and cheaper to get your amino acids from whey protein or lean meats and poultry rather than buying them individually as supplements. Why make things complicated?
Does Exercise Raise GLP-1?
You should also consider physical activity to get the best results with naturally raising glucagon-like peptide 1. When overweight men and women participated in a 12-week exercise program consisting of treadmill walking at 75% of their maximum heart rate, GLP-1 levels increased after eating. More importantly, people also lost about 4 pounds (1.8 kg) of body weight, and their fasting insulin levels declined, too.
From the data collected, it appears that any exercise you do, regardless of the intensity performed, seems capable of augmenting GLP-1 release.
Verdict: Can You Raise GLP1 Without Expensive Medications?
Every time you eat, you release some GLP-1. While the effects of natural satiety hormone boosters may not be equatable with modern GLP-1 agonist medicines like Ozempic, the fact that natural therapies work is valuable knowledge to those who cannot afford these medications and who are averse to taking drugs for weight loss purposes. Combining the foods and supplements outlined in this review with exercise should provide an even more significant bump and help preserve muscle often lost during weight loss diets.
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