Nutrition Tips for Users of GLP-1 Agonist Drugs Like Ozempic and Mounjaro

GLP-1 agonist drugs like Ozempic and Mounjaro are becoming very popular for managing diabetes and even more recently for weight loss. But let's be real – they can also throw a wrench in your digestive system. The concerns regarding side effects are real. If you're dealing with gastrointestinal distress, constipation or other side ffects like fatigue, you're not alone. Here are some nutrition tips to keep you on track and feeling your best.

1. Stay Hydrated, Seriously

Water is your best friend, especially when these meds slow down your digestion. Dehydration is a no-go, so keep that water bottle handy.

• Tip: Aim for 1/2 your body weight in ounces of water daily. Or at least 8 glasses.

2. Fiber: Your Secret Weapon

Fiber is your ally against constipation. Load up on soluble, insoluble, and prebiotic fibers to keep things moving smoothly.

• Soluble Fiber Sources: Oats, apples, citrus fruits, and legumes.
  

• Insoluble Fiber Sources: Whole grains, nuts, seeds, and veggies.

• Prebiotic Fiber Sources: Garlic, onions, leeks, asparagus, bananas, and chicory root.

• Tip: Increase fiber intake gradually. Pair it with plenty of water to avoid turning your gut into a gas factory or having it backfire on you and create more of a backup.

3. Protein Power

Protein isn't just for bodybuilders. It's crucial for everyone, especially when you're on GLP-1 agonists. It keeps you full and helps maintain muscle mass while you shed those pounds.

• Protein Sources: Lean meats, poultry, fish, eggs, dairy, legumes, tofu, and tempeh.

• Tip: Spread your protein intake throughout the day. Make sure every meal and snack includes some protein.

4. Small, Frequent Meals

Large meals can be a gut punch. Stick to smaller, more frequent meals to keep your digestion in check.

• Tip: Plan for 5-6 mini-meals or snacks daily. Listen to your hunger cues and stop when you're satisfied, not stuffed.

5. Probiotics for the Win

Probiotics keep your gut in balance. They can help fend off gastrointestinal woes.

• Probiotic Sources: Yogurt, kefir, sauerkraut, kimchi, and other fermented foods.

• Tip: Add a serving of probiotic-rich food to your daily diet or conatct a healthcare provider for help choosing a good quality supplement.

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6. Mind Your Fats

Healthy fats are essential, but high-fat meals can mess with your digestion. Keep it balanced.

• Healthy Fat Sources: Avocados, nuts, seeds, olive oil, and fatty fish.

• Tip: Opt for healthy fats in moderation. Steer clear of greasy, fried foods that can feel like a bomb sitting in your stomach.

7. Ditch Processed Foods and Sugars

Processed junk and sugar spikes are a recipe for disaster. Keep it clean with whole, unprocessed foods.

• Tip: Focus on nutrient-dense options. Read labels and avoid hidden sugars. Your body will thank you.

8. Tune Into Your Body

No two bodies are the same. Pay attention to how different foods and eating patterns make you feel.

• Tip: Keep a food journal. Track what you eat and how you feel afterward. This helps pinpoint problem foods and tailor your diet.

Navigating your diet on GLP-1 agonists like Ozempic and Mounjaro doesn't have to be a struggle. These tips will keep you on track and feeling fierce. And remember, always consult with your healthcare provider or a qualified practitionerfor advice tailored to your unique needs.