What should I eat on Ozempic? It’s a common question now that one in eight adults has tried the drug for weight loss.
Semaglutide, best known by the brand names Ozempic and Wegovy, is a medication that’s skyrocketed in popularity due to its ability to help people lose weight and manage diabetes. Experts say it’s a valuable tool for patients.
“Semaglutide works by regulating blood sugar, slowing stomach emptying, and reducing hunger signals in the brain,” says Dr. Lauren Donnangelo, DABOM, a gastroenterologist and obesity medicine doctor at True You Weight Loss in Atlanta.
However, these mechanisms may also trigger uncomfortable side effects, including nausea, vomiting, bloating, and not wanting to eat at all. Some foods may trigger or worsen these side effects.
The good news?
“Through trial and error, people can find out which foods are most tolerable so they can get the important nutrients they need,” says Dr. Florence Comite, who has multiple specialties in endocrinology and founded the Comite Center for Precision Medicine & Health.
Though experts stress every person’s tolerance for foods is unique, they were able to share some insights and tips on reducing side effects from semaglutide through diet.
Why foods may trigger or worsen side effects in people taking semaglutide
Semaglutide slows digestion, so it takes longer for food to leave the stomach. The benefit of this slowing is that it keeps people feeling fuller longer, explains Dr. Patricia Pinto-Garcia, MPH, a medical editor at GoodRx.
Semaglutide may make some foods more challenging to tolerate. High-fat and greasy fare can slow digestion in the first place, while also causing GI upset, even in patents not taking semaglutide.
“Semaglutide slows down how fast the gut moves, which means these foods can hang around longer and cause symptoms,” Pinto-Garcia says. “These things can also trigger heartburn, which is a common symptom people experience when taking semaglutide.”
Pinto-Garcia says the longer time to digest can also leave patients constipated.
Foods to avoid on Ozempic, Wegovy, and similar drugs
To minimize GI discomfort, experts suggest minimizing intake of certain types of food. Though every person is different, experts have noticed trends in patient complaints of side effects while taking semaglutide.
“High-fat foods — like fried or greasy foods — and alcohol are the two most important groups to avoid,” Pinto-Garcia says. “It’s also a good idea to avoid high glycemic index foods, ultra-processed foods, and high sugar foods and drinks because they can increase blood sugar.”
Examples of these foods include:
• Fried chicken
• Hamburgers and other forms of red meat
• Wine, beer, and liquor
• Cheese
• Peanut butter
• Butter
• Oil
• Carbonated beverages, such as soda
• Sugar-sweetened beverages like juice
Pinto-Garcia adds that caffeine and spicy foods can also exacerbate heartburn.
Caveat: No food is off limits
There’s no denying that the mechanism of semaglutide can increase side effects and that some patients notice specific foods cause or worsen discomfort. However, experts stress that people shouldn’t feel as if there are any foods that should be off the table.
Further, certain foods, like broccoli and beans, have valuable nutrients. “It is important to note that foods high in fiber, protein, and healthy fats are key parts of a balanced nutrition strategy for both overall health and weight loss,” Donnangelo says. “Restricting or eliminating these foods entirely is not recommended. Instead, patients’ nutritional needs should be closely supervised by obesity-trained physicians and registered dietitians while taking medications like semaglutide.”
“Think about the foods that typically cause you some GI distress when you are not taking a medication,” Comite says. “So, if greasy burgers and fries do a number on your gut, you can expect those foods to give you problems when on semaglutide. If you are not used to eating high-fiber foods, and you eat fruits and vegetables while on semaglutide, you’ll likely find bloating and constipation or loose bowels to be worse.”
What Should I Eat on Ozempic?
Just as experts are hesitant to tell patients to nix any food from their diet, they stress there’s no such thing as an “Ozempic diet.”
“I feel strongly that people should not follow diets,” Comite says. “Specific diets do not work for everyone as each person is different. And what may work for one person will not necessarily work for someone else, even if that someone else happens to be your identical twin.”
“Foods that are least likely to cause side effects are lower in fiber, protein, and fat,” Donnangelo says. “These types of foods do not cause any further slowing of stomach emptying and are easier to digest.”
Pinto-Garcia adds it’s often good to look for foods lower on the glycemic index to keep blood sugar steady. Novo Nordisk, which makes Ozempic, suggests foods with high water content, such as soup, clear, and ice-cold beverages.
Other ways to minimize side effects include the following tips:
• Go slow. “Eat slowly, chew your food well and end your meal at the first sign of satisfaction, and don’t overdo it,” says Christine Santori, RDN, CDN, CSOWM, CDCES, the clinical dietary program manager and the Center for Weight Management with Northwell Health, NY
• Stay hydrated. “Dehydration can worsen nausea, so drink plenty of fluid slowly throughout the day,” she says. “Cold sugar-free items are tolerated best. Try some iced ginger tea.”
• Go for a post-meal stroll. “Try taking a walk and getting some fresh air after meals, as it can help with symptoms,” Santori says. It also prevents you from lying down after eating, which Novo Nordisk advises against after taking Ozempic.
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