Nature’s Ozempic: your guide to naturally improving your GLP-1 levels

Weight loss medications have gained a lot of attention over the last few years. But they're not for everyone.

Maybe you're part of the 15% for whom these drugs don't work. Perhaps you'd rather manage your weight loss without medication. Or maybe your weight loss injection journey is complete and you're hoping to maintain your results with healthy habits.

This article is for you.

We'll explain what GLP-1 is, why it matters for appetite and blood sugar, and practical ways to boost it naturally.

• What is GLP-1, and why does it matter?
• Can you boost it naturally?
• 6 science-backed ways to support GLP-1 production
• Top GLP-1 boosting foods
• Do supplements boost GLP-1?
• Can I test my GLP-1?
   

What is GLP-1, and why does it matter?
 

Like many of us, you probably hadn't heard of GLP-1 until recently.

This small but mighty peptide hormone, found in our intestines, is a key player in appetite regulation, glucose metabolism, and digestion.

It's basically what makes us hungry and makes us stop eating when we are full.

Weight loss injection drugs mimic the effects of GLP-1.

Your levels of GLP-1 fluctuate throughout the day – rising straight after eating and dropping in between meals. But weight loss injections like Mounjaro and Wegovy keep the levels of this hormone higher for longer.

Most people taking them feel less hungry, eat less, and lose weight.

Some studies have shown that if we are overweight, obese, or have type 2 diabetes, our GLP-1 levels may be lower. Meanwhile other research has shown that our GLP-1 levels may be closely linked to our gut microbiome [1,2].

The result? Lower GLP-1 equals increased appetite and weight gain.

Can you boost GLP-1 naturally?
 

Supporting your GLP-1 levels naturally is all about keeping your gut healthy, slowing digestion and stabilising the release of glucose into the blood stream (let's try and avoid that afternoon slump!).

While diet alone won't replicate the dramatic results of medication, it can strengthen appetite control, balance blood sugar, and maintain weight loss in the long term (plus it's much more cost effective).

There are a range of Nutrition Blood Tests that can help you identify nutritional deficiencies, inflammation, and blood sugar levels which affect your gut health.

6 science-backed ways to support GLP-1 production

1. Fibre

Fibre is essential for a healthy gut. And, in terms of GLP-1 production, it's probably the most important nutrient. In fact, some research suggests a high fibre diet can help with weight loss, even if you aren't in a calorie deficit.

Soluble fibre is rich in prebiotics. Prebiotics feed your gut bacteria (the good kind) and break down into short chain fatty acids (SCFAs). These stimulate the release of GLP-1 [1,3,4].

2. Healthy fats and oils

Monounsaturated fats (such as those found in olive oil and avocados) have been shown to cause an increase in GLP-1 levels, particularly compared to saturated fats (such as butter and red meats) [3].

Pairing healthy fats with high-fibre foods can help towards lowering diabetes risk [5]. Nuts, rich in fats and fibre, are a great option to add to your diet.

3. Polyphenols

There's growing evidence that polyphenols, found in fruits, veggies, and medicinal herbs, might have antidiabetic effects.

They act as antioxidants, support gut bacteria, and some studies suggest they may enhance GLP-1 production and inhibit DPP-4 (an enzyme which breaks down GLP-1) [6].

In particular, curcumin (a polyphenol found in turmeric) and anthocyanin (found in blackcurrants) are thought to have effects on GLP-1 levels – at least in rats [7].

4. Proteins

Eating protein while losing weight is essential to support your brain health and avoid muscle loss (and “Ozempic face”). But it can also support your GLP-1 levels.

Many proteins contain small amounts of DPP-4 inhibitors, and amino acids that can trigger GLP-1 production. Aim for high-quality, lean proteins.

5. Whole foods

Ultra-processed foods (UPFs) can deplete your healthy gut bacteria, upset satiety signals (the signals that tell you to stop eating) and encourage overeating. Some studies that suggest UPFs may be contributing to the rise of bowel cancer in young people.

On the other hand, whole foods aid digestion and balance your gut bacteria, supporting GLP-1 release. The closer a food is to its natural state, the less processed it is. 

6. Probiotics

Probiotics are live bacteria and yeasts that, when consumed, are thought to be beneficial for our health.

In clinical trials, pharmaceutical-grade probiotics have shown to improve gut bacteria. Some animal studies have shown probiotics prevented weight gain and insulin resistance, and promoted the release of GLP-1 [8,9].

Fermented foods such as kefir, sauerkraut, and kimchi are good sources of probiotics.

GLP-1 FAQs

Which foods boost GLP-1 levels?

Here’s the best foods to eat to naturally support your GLP-1 levels.

Fibre: Choose oats and barley, legumes such as lentils, beans, and chickpeas, and boiled potatoes.

Polyphenols: Colourful berries such as blackcurrants and raspberries, green tea, and dark chocolate are some good options.

Healthy fats: Avocados are a great source of fibre and fats, while olive oils are rich in polyphenols as well. Nuts such as almonds, walnuts, and flaxseeds are also rich in healthy fats.

Proteins: Choose lean proteins like tofu, fish, and eggs.

Whole foods: Wherever possible, try to eat food that is as close to its natural form as possible. Vegetables, fruits, and legumes are good examples.

Probiotics: Get your daily dose of good bacteria with kimchi, sauerkraut, and kefir.

Do GLP-1 boosting supplements work?

With the rise of weight loss injections comes an influx of so-called GLP-1 boosters, modulators, and supplements. But do any of them work?

Common ingredients include:

• Green tea extract
• Prebiotics
• Probiotics
• Lemon extract
• Berberine

While these ingredients may have some impact on the body, they wouldn’t have the same effect as a GLP-1 medication, and definitely shouldn’t be used in place of antidiabetics.

Some studies show there may be a slight effect on GLP-1 levels from green tea, probiotics, and berberine. But you’re probably better off spending your money on whole food options instead.

Does fasting affect GLP-1 levels?

The release of GLP-1 is triggered by eating food. So, what is the effect of fasting?

During your fast, GLP-1 levels will be low as no food has been consumed. But when you break your fast, some evidence points towards a stronger GLP-1 surge than regularly spaced meals [2].

If you’re thinking about fasting, make sure to check with your healthcare provider – it may not be suitable for everyone.

 

---

References

1. Geng J, Ni Q, Sun W, Li L, Feng X. The links between gut microbiota and obesity and obesity related diseases. Biomed Pharmacother. 2022;147: 112678. doi:10.1016/j.biopha.2022.112678
2. Huber H, Schieren A, Holst JJ, Simon M-C. Dietary impact on fasting and stimulated GLP-1 secretion in different metabolic conditions – a narrative review. Am J Clin Nutr. 2024;119: 599–627. doi:10.1016/j.ajcnut.2024.01.007
3. Thomsen C, Rasmussen O, Lousen T, Holst JJ, Fenselau S, Schrezenmeir J, et al. Differential effects of saturated and monounsaturated fatty acids on postprandial lipemia and incretin responses in healthy subjects. Am J Clin Nutr. 1999;69: 1135–1143. doi:10.1093/ajcn/69.6.1135
4. Birkeland E, Gharagozlian S, Gulseth HL, Birkeland KI, Hartmann B, Holst JJ, et al. Effects of prebiotics on postprandial GLP-1, GLP-2 and glucose regulation in patients with type 2 diabetes: A randomised, double-blind, placebo-controlled crossover trial. Diabet Med J Br Diabet Assoc. 2021;38: e14657. doi:10.1111/dme.14657
5. 10 tips for healthy eating if you are at risk of type 2 diabetes. In: Diabetes UK [Internet]. [cited 29 Aug 2025]. 
6. Fan J, Johnson MH, Lila MA, Yousef G, de Mejia EG. Berry and Citrus Phenolic Compounds Inhibit Dipeptidyl Peptidase IV: Implications in Diabetes Management. Evid Based Complement Alternat Med. 2013;2013: 479505. doi:10.1155/2013/479505
7. Wang Y, Alkhalidy H, Liu D. The Emerging Role of Polyphenols in the Management of Type 2 Diabetes. Molecules. 2021;26: 703. doi:10.3390/molecules26030703
8. Yadav H, Lee J-H, Lloyd J, Walter P, Rane SG. Beneficial Metabolic Effects of a Probiotic via Butyrate-induced GLP-1 Hormone Secretion. J Biol Chem. 2013;288: 25088–25097. doi:10.1074/jbc.M113.452516
9. Probiotics. In: nhs.uk [Internet]. 19 Oct 2017 [cited 16 Sep 2025].