How to Increase GLP-1 Without Medication {Plus, a Grocery List}

GLP-1 has become a buzzword thanks to medications like Ozempic – but did you know that this hormone is naturally produced in the body? In this post, we’ll break down different ways to increase GLP-1 production without medications plus a grocery list.

With the right diet and lifestyle habits, our body’s production of GLP-1 can be enhanced – offering the same benefits as medications for appetite and weight management. However, GLP-1 medications have longer lasting effects – so these strategies will not have quite the same intensity or duration.

So, let’s go over these strategies to increase your GLP-1 naturally, no prescriptions needed, with the main focus on what foods to prioritize.

Make sure to check out GLP-1 Boosters: What Works, What Doesn’t, and What to Avoid for a closer look at supplements that make these claims.

What is a GLP-1?

GLP-1 is a shortened name for a GLP-1 receptor agonist, or glucagon-like peptide 1 recept agonist. It is a hormone produced by our body with numerous metabolic effects like stimulating the secretion of insulin, delaying gastric emptying, suppressing glucagon release, and signaling to the brain feelings of fullness.

How GLP-1 Medications Work

GLP-1 medications mimic the hormone naturally produced by the body, resulting in lower blood sugar, reduced appetite, and slower digestion of food. These meds have been shown to improve endothelial function and reduce oxidative stress – lowering risk of cardiovascular disease as well.

GLP-1 agonists include Liraglutide (Victoza), subcutaneous Semaglutide (Ozempic), Tirzepatide (Wegovy) and Dulaglutide (Trulicity). Those are just a few and there are likely quite a few more to come. Recently, an oral GLP-1 receptor agonist has demonstrated promising results in phase 3 clinical trials.

Strategies to Increase GLP-1

Digestion of specific nutrients leads to GLP-1 secretion from L-cells located in the lining of the small intestine. Once released, GLP-1 enters the bloodstream and attaches to specific GLP-1 receptors.

This binding is what triggers the helpful effects of GLP-1: it helps your body release insulin, slows down digestion, and signals to your brain that you’re full. So, let’s discuss three strategies that lead to higher GLP-1 levels.

1. Focus on Meal Composition

One of the mechanisms of action for GLP-1 medications is delayed gastric emptying – which means our food passes from our stomach to our small intestine more slowly. This, then, means that those feelings of fullness last longer because it takes more time for our food to digest.

Meals that combine protein + fiber + fat result in stronger and longer-lasting GLP-1 secretion than carbs alone. Even further, protein and fiber are the two nutrients that, when combined, also promote delayed gastric emptying! Therefore, meals and snacks with a good balance of protein and fiber are key to increasing GLP-1 naturally but also experiencing increased satiety and satisfaction.

Above is an example of a well-balanced Greek Chicken Protein Bowl with nutrients that may increase your GLP-1 levels. You can see that there is both chicken and chickpeas that provide protein.

The chickpeas and variety of vegetables also provide both soluble and insoluble fiber. The feta cheese and the olive oil based dressing contain healthy fats to bring this whole meal together. The bonus, though, is that the garlic yogurt on top also provides probiotics to support the gut.

Protein

Protein-rich foods stimulate GLP-1 secretion from the gut during digestion.

Fiber

Fiber plays a dual role by slowing down digestion and feeding beneficial gut microbes. For example, soluble fiber is a type of carbohydrate that does not get digested but can be fermented into short chain fatty acids (SCFAs).  

These SCFAs stimulate GLP-1 secretion via the gut microbiome and help regulate inflammation, appetite, and blood sugar. More about this with strategy #3!

Healthy Fats

In particular, research suggests that unsaturated long-chain fatty acids like those found in olive oil lead to higher blood levels of GLP-1 compared to saturated fatty acids in butter. Alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA), polyunsaturated omega-3 fatty acids found in flaxseed oil and fish, also increase GLP-1 and lower blood sugar. 

2. Support Your Gut Health

If you’re thinking, ‘Wait, that’s it? Just eat healthy, balanced meals?’ – here is where you will want to pay attention. While a well-balanced diet lays the foundation, there are specific foods and habits that can uniquely enhance your body’s natural GLP-1 production.

Prebiotics feed beneficial gut bacteria, which helps support a balanced microbiome that’s associated with greater GLP-1 production. Fermented foods also increase bacterial diversity and promote the growth of strains that help produce SCFAs—again, boosting GLP-1 secretion.

To support a healthy and well-balanced gut, it’s important consume both prebiotics and probiotics.

Increasing Production of Akkermansia Muciniphila

Akkermansia muciniphila is a beneficial gut microbe that has been linked to improved metabolic health. It is indirectly responsible for stimulating GLP-1 secretion and most known for strengthening gut integrity.

You cannot actually consume Akkermansia from fermented foods like kefir or kimchi because it thrives in a low oxygen enviroment. However, you can support its growth by consuming prebiotic fiber and polyphenols.

Role of Short Chain Fatty Acids Like Butyrate

Like we discussed in the fiber section, consuming foods with soluble fiber creates short chain fatty acids like butyrate, which directly increases GLP-1 production.

SCFAS (Butyrate) –> L-Cells –> GLP-1 Production

3. Other Factors That Can Affect GLP-1

Physical Activity

Research has found that both high and moderate intensity exercise raises GLP-1 levels.

Prioritize Sleep and Stress Reduction

Poor sleep and high stress can impact the balance of our hormones, including GLP-1. Although easier said than done, try to maintain a consistent bedtime, practice mindfulness, and develop strategies to manage stress.

Sample Grocery List

Some of the foods listed to increase Akkermansia as well as the production of butyrate overlap. Therefore, I tried to select those foods plus ones that I feel like are realistic to consume to increase GLP-1 levels!

Below is a more comprehensive grocery list to increase your GLP-1 naturally with diet alone.

A well-balanced diet with many of these foods plus regular physical activity and a healthy amount of sleep at night are my top strategies to naturally increase your GLP-1 production! Mindful eating, or taking your time while eating, may also be beneficial as well.

Since my entire site focuses on well-balanced meals high in protein and fiber, along with gut health, you can also find numerous resources to help you “naturally” increase GLP-1. Or, subscribe and receive a 33-page e-book that focuses on these aspects as well as gut health.