Glucagonlike peptide1 (GLP1) is a hormone in the intestine that regulates blood sugar levels, appetite, and digestion. Increasing GLP1 levels can be beneficial for people with diabetes, obesity, or metabolic syndrome.

While medications like semaglutide and tirzepatide exist to stimulate GLP1 production, incorporating certain foods and supplements into your diet can also naturally enhance GLP1 secretion. In this podcast, we’ll talk about some of these foods and supplements and their potential benefits for gut health and metabolism.

Soluble FiberRich Foods

Fiber is wellknown for its numerous health benefits, including improved digestion, weight management, and blood sugar control. Certain types of fiber, such as soluble fiber, have been shown to increase GLP1 secretion.

Oats, barley, and legumes (such as beans, lentils, and chickpeas) are rich in soluble fiber. Brussels sprouts, avocados, and flaxseeds also help. Incorporating these soluble fiberrich foods into your meals can help support healthy GLP1 levels and promote overall gut health.

Remember that soluble fiber absorbs water and creates a gellike substance in your body. Because of this, staying hydrated and gradually increasing your fiber intake over time is important to help minimize digestive upset and constipation.

Fatty Fish

Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega3 fatty acids, which have been shown to have numerous health benefits, including improving insulin sensitivity and increasing GLP1 secretion.

Incorporating fatty fish into your diet two to three times per week can help support a healthy gut and metabolic function. Grilling, baking, or broiling fish with herbs and spices is a delicious and nutritious way to enjoy these omega3rich foods.

Nuts and Seeds

Nuts and seeds are nutrientdense foods with various health benefits, including supporting gut health and increasing GLP1 levels. Almonds, walnuts, chia seeds, and flaxseeds are particularly rich in fiber, healthy fats, and antioxidants that can stimulate GLP1 secretion.

Snacking on a handful of nuts or seeds, adding them to salads, yogurt, or smoothies, or using them as a topping for oatmeal or baked goods are all easy ways to incorporate these nutritious foods into your diet.

Lean proteins

Lean proteins can increase GLP1 levels and help maintain muscle mass. This is helpful for people taking GLP1 medications like semaglutide since muscle loss and body fat often occur.

It’s important to offset this by eating as much lean protein as possible. Examples of lean proteins include fish, chicken, turkey, and eggs. Lean cuts of beef, cottage cheese, and tofu are also great sources of lean protein.

Keep in mind: Protein may also naturally reduce your appetite.

Curcumin

Curcumin is the main compound found in turmeric, a spice widely used in traditional Indian cuisine and known for its potent antiinflammatory and antioxidant properties. Studies have suggested that curcumin may decrease blood sugar and increase GLP1 levels. However, more research is needed to fully understand the mechanisms underlying its effects on GLP1 and its potential therapeutic applications in metabolic disorders.

Yerba Mate

Yerba mate is a traditional South American beverage made from the leaves of the Ilex paraguariensis plant. It is known for its stimulating effects due to its caffeine content. It also contains polyphenols and saponins, which have been studied for their potential health benefits, including fat loss and appetite reduction.

Berberine

Berberine is a plantbased compound found in goldenseal, barberry, and Oregon grape. It has been used in traditional Chinese medicine for centuries to treat various ailments, including digestive disorders and diabetes. Berberine has garnered attention for its ability to modulate glucose and lipid metabolism, partly through its effects on GLP1 secretion.

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