Glucagon-like peptide-1 (GLP-1) is a hormone that helps regulate blood sugar, appetite, and digestion. It’s produced naturally in the body, but synthetic versions are also available in popular prescription medications such as Zepbound and Ozempic. Common side effects of taking these drugs include constipation and nausea. This is because GLP-1 agonists slow the digestive process, and eating high-fat, low-fiber foods can magnify that effect to the point of discomfort.
The good news is that a low-fat, fiber-rich diet can help improve digestive function and naturally ease those side effects! We put together some of our favorite GLP-1-friendly recipes, low in fat and rich in the two main types of fiber: soluble fiber, which helps with blood sugar control and stimulates the body’s natural production of GLP-1, and insoluble fiber, which aids in digestion and keeps food moving along so that it doesn’t linger and cause digestive distress.
Note: We’ve highlighted the amount of fiber in some of these recipes to showcase just how nutrient-dense they are. You can also find the nutritional information on the corresponding recipe page. But try not to get too caught up in the numbers: When you eat a whole-food, plant-based diet, you will naturally consume plenty of fiber.
Start the day off right with this hearty low-fat granola. Coat the dry ingredients—oats, millet, almonds, sesame seeds, and pumpkin seeds—in a mix of pureed dates and flaxseeds before baking for sweet and crunchy results. A blend of cinnamon and ginger adds a warm aroma. Serve with berries, sliced banana, or chopped apple (all excellent sources of soluble fiber).
“I’ve really enjoyed this recipe, and I’ve made it several times. I was never a granola girl, but I am now.” —Dani
Popular with readers, this nourishing soup features black beans and sweet potato, which are both high in soluble fiber. A quick and easy mango relish really pops against the earthy spiciness of the soup. If mangoes aren’t in season, use frozen instead. Ready in 45 minutes, this is sure to become a favorite!
“It’s easy to make, hearty, and flavorful. My parents converted to WFPB eating after I made this for them.” —Katrina
Ready in 35 minutes, this whole grain pasta with saucy lentils is perfect for a quick meal and will leave you feeling full but not stuffed. Using everyday ingredients, including a little garlic powder and Italian seasoning, it’s easy to see why this is a popular midweek dish. You’ll definitely want to add this one to your GLP-1-friendly recipe rotation.
“Oh, this recipe is so delicious, all the taste without the yucky feeling after a meat-based ragu.” —William
This healthy spin on oatmeal cookies is sweetened with mashed banana and maple syrup and is perfect for when your tummy starts to rumble. Gut-friendly shredded apples and oatmeal form the base of the mix, while peanut butter adds richness to the dough. Feel free to use another nut butter if peanut butter doesn’t work for you. For a gluten-free cookie, be sure to use certified gluten-free oats and use oat flour or a gluten-free flour blend instead of whole wheat flour.
“This is my go-to recipe for a not-too-sweet comfort food.” —Darlene
When cooked without oil, popcorn is an excellent snack to stave off the munchies, and with 1 gram of soluble fiber per cup, your gut will thank you, too! These five healthy topping ideas prove that popcorn doesn’t have to be smothered in butter to taste delicious. Because they’re low in fat, they’re a good option for patients taking GLP-1 medications. There’s a flavor for everyone, from Cocoa Loco for chocolate lovers to Chili-Lime for a peppy savory option.
Using canned pinto beans and tomatoes makes quick work of this tasty chili. Whether you’re a beginner or an experienced chef, you’ll love this easy, ultra-satisfying recipe. Serve with whole grain bread, brown rice, or over a baked potato. You could pair it with greens like wilted spinach, Swiss chard, steamed broccoli, or a green salad. The possibilities are endless!
“This was so easy to make and was wonderful. Even my family, who are not vegan, loved it! I’ll be making this a lot.” —Teri
Warm yourself up from the inside with this bowl of good-for-you soup, featuring a minimal ingredient list and nourishing ingredients such as brown lentils, potato, and kale. With 15 minutes of active prep time, you’ll be amazed at how quickly you can get this on the table. The recipe calls for onion and garlic powder, but if you don’t have them, feel free to use fresh onion and garlic instead!
“It was delicious!” —Madalyn
This creamy oatmeal bake, topped with blueberries and raspberries, takes just 10 minutes of preparation, which you can do the night before if you prefer. This brunch-friendly bake is a must-try and gets raves from people who don’t normally like oatmeal. Note: Leftovers can be reheated, but it’s surprisingly delicious served cold!
“I make this on Sunday and eat it for breakfast all week, dividing it into 5 portions.” —Kathy
Ready in less than half an hour, this vegan twist on a Spanish pub classic is wonderfully satisfying. Green peas and fava beans combine with fresh tomato, while smoked paprika brings a smoky aroma to the mix. Serve over brown rice or cooked hulled barley.
Made with everyday ingredients such as potato, carrot, and celery, along with great northern beans and barley for heft and gut-friendly nutrients, this comforting stew is one Grandma would be proud of! The recipe gives instructions for making it on the stovetop or in a slow cooker.
“Brilliant hearty soup… All my fussy meat eaters even liked [it], didn’t miss the meat.” —Lee
