Medically reviewed by Dr. Qin Rao • December 19, 2024

How to Increase GLP-1 Naturally

GLP-1 medications such as semaglutide and dulaglutide have been taking the weight loss world by storm with their potential to not only suppress one’s appetite for better portion control, but also to aid with overall body weight and fat loss.¹

However, depending on the form taken, these medications can cause a slew of unwanted effects ranging from nausea and vomiting to lean muscle loss.^2,3

If you’re interested in some of the benefits that come with raising your GLP-1 levels and prefer a more natural approach, there are methods to help promote the production of this hormone with certain dietary choices and supplementation.

What is GLP-1?

GLP-1, or glucagon-like peptide 1, is an amino acid peptide hormone that is produced in the gut as a result of eating food. GLP-1 is the hormone responsible for inhibiting the production of glucagon and promoting the production of insulin. GLP-1 has also been linked to healthy weight management as it is believed to help regulate food intake by telling the brain that it’s full.⁴

Between GLP-1’s ability to boost insulin and control glucagon for healthy blood sugar levels and to help slow digestion and help you feel full faster, the buzz around this hormone makes a lot of sense.

Is it Possible to Increase GLP-1 Naturally?

GLP-1 production can be encouraged by certain supplements and dietary options. Supplements like berberine, protein and foods high in fat and fiber can help naturally increase GLP-1 levels as well.

It’s important to note that while these options can help raise GLP-1 naturally, an exercise routine paired with portion control for a consistent caloric deficit is a healthier approach to weight loss that lasts over time.

Foods That Increase GLP-1

Scientists are continuing to examine the impact of various nutrients on the body’s natural secretion of GLP-1. There are three main areas of focus when it comes to foods to add to your diet to increase your GLP-1 levels naturally.

1. Healthy Fats

Omega-3s and 2OG are healthy fats that can help increase GLP-1 in the body. 2-oleoyl glycerol (2OG) is a lipid that has been studied for its potential to help promote the release of GLP-1 in the body.⁵ 2OG may sound like a cutting-edge compound, but you can add it to your diet easily with options like:

• Olive oil
• Avocados
• Salmon
• Chicken
• Pork

2. Lean Protein

Lower-fat protein sources help raise GLP-1 levels as well as fuel muscles that can be depleted during weight loss. Studies suggest that a high-protein breakfast led to raised GLP-1 levels that remained higher throughout the 4-hour study.⁷ To maintain lean muscle, reach for options like:

• Chicken
• Turkey
• Eggs
• Cottage cheese
• Greek yogurt

3. Soluble Fiber

This type of fiber can help slow digestion which helps the body release glucose at a more gradual pace for improved GLP-1 secretion.⁸ High-fiber grains, vegetables and fruits can help with this process. Be on the lookout for options like:

• Oats
• Whole wheat
• Chia seeds
• Blueberries
• Grapefruit
• Cauliflower
• Mushrooms
• Kale

Natural Supplements That Increase GLP-1

Researchers are continuing to investigate the relation between GLP-1 and certain benefits to blood glucose control and healthy weight management. It may be possible to promote the body’s natural production of GLP-1 hormone by taking certain GLP-1-supporting supplements. Other supplements may promote weight management by addressing different aspects of overall metabolic health. Such supplements may include:

• Akkermansia—Emerging research suggests that Akkermansia may aid weight management by discouraging fat cell accumulation and supporting glucose metabolism.
• Berberine—an herbal supplement used for cardiovascular and gut health in addition to weight management. Read more in The Health Benefits of Berberine.
• Calcium—some research indicates that calcium may play a role in the body’s natural secretion of GLP-1 hormone in the gut.⁶
• Cinnamon—not just a delicious spice, this botanical also supports blood glucose response and heart health. Find out more in this A-Z Guide to Herbal Supplements.
• Curcumin—this compound is found naturally in the roots (or rhizomes) of the turmeric plant and is often associated with cognitive and joint health, among other benefits. Read all about curcumin and turmeric in Turmeric vs Curcumin: What is the Difference?
• Psyllium—generally taken in supplement form as psyllium husk fiber, this nutrient acts as a prebiotic to support gut health while also delivering benefits to the cardiovascular system, such as promoting healthy blood glucose levels. Get the full scoop in Top Reasons to Add Psyllium Husk Fiber to Your Diet.
• Resveratrol—derived from a traditional Chinese herb, resveratrol delivers potent antioxidant defense in addition to supporting cardiovascular health. Learn more from a registered dietitian in Resveratrol Benefits.
• Protein— In human studies, whey protein has been shown to stimulate the production of glucagon-like peptide 1.⁶ In cell models, the following foods held a significant influence on the production of GLP-1:⁶
• Egg whites
• Wheat
• Codfish
• Casein (milk protein)

Be sure to consult with your physician when taking herbal supplements to avoid any potential interactions with current medications. To learn more about supplementing with protein powder (whey, casein or otherwise), read Sports Nutrition That Fuels Your Fitness.

Foods to Avoid When Increasing GLP-1

With higher levels of GLP-1 present in the body, you’ll want to stray from foods that can spike blood sugar or cause any GI discomfort. There are no hard and fast rules or foods that are strictly off limits, but a short list of what to limit intake of can be:

• Alcohol
• Foods high in sugar
• Spicy foods
• Saturated fats like red meat and full-fat dairy
• Refined carbs like pasta or white bread
• Starchy fruits like bananas and mangoes
• Starchy vegetables like potatoes and corn

With this combination of do’s and don’ts, a natural approach to raising GLP-1 levels is possible to help you along on your weight loss journey.

You be well, now.

Swanson