9 Foods and Drinks to Avoid When You’re on a GLP-1

Since GLP-1s may reduce thirst as well as appetite, it’s important to prioritize getting enough fluids. But soda and juice drinks are not the best choices because they can add a lot of sugar quickly without much protein, fiber, or staying power, says Maria Tucker, RD, MPH, a registered dietitian and certified diabetes educator at Duke Health in Durham, North Carolina.

Not only can these drinks add to the risk of blood sugar spikes and crashes, but they can also fill you up, dampening your appetite so you might not eat enough to get the nutrients you need.

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Aim to limit candy, cookies, cake, and other sweets because they provide little in the way of fiber or nutrients while adding a high amount of “indulgent” carbohydrates and saturated fats, says Carly Dureiko, RD, a registered dietitian in Cleveland Clinic’s Endocrinology and Metabolism Institute.

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Fresh or frozen fruit can help satisfy a sweet tooth, says Tucker. “Frozen grapes are a great summertime sweet — both crunchy and refreshing,” she says.

Other options include sugar-free gelatin, or a homemade soft serve–style treat made with frozen ripe bananas, protein powder, low-fat or fat-free milk, and Greek yogurt.

If you choose sugar-free sweets, check the label for sugar alcohols. “Ingredients that often end in ‘ol’ can cause gas and bloating and so you may want to avoid them, especially if you’re already having those side effects,” says Tucker.

Chia seed pudding or chocolate-covered bananas or strawberries are good options, says Dureiko.

“You can also modify homemade baked goods to reduce sugar content, such as making black bean brownies or chocolate zucchini bread with less sugar than the recipe calls for,” she says.

“Additionally, white bread gets digested and converted to sugar more quickly — that contributes to a quick rise in blood sugar, followed by insulin release and a blood sugar crash,” says Tucker.

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Sourdough bread can be a good substitute for white bread because it tends to have a lower glycemic impact, says Tucker. Protein bread, keto bread, or low-carb, high-fiber tortillas can also be good options.

Butter crackers — think Ritz or Keebler Club brands — may seem like a good light snack, but most refined crackers don’t offer much fiber or protein and they can have as much fat as potato chips.

While the occasional butter cracker is okay, Dureiko recommends limiting them.

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Try crackers made from whole grains, nuts, or seeds, says Tucker. “If you want something crunchy and salty, protein chips or homemade tortilla chips made from low-carb tortillas can also be better options. Cut the tortillas into triangles, brush or spray with olive oil, season, and air fry until crisp,” she says.

Packaged snacks can be convenient, but many are high in sodium, added sugar, or fat and low in fiber.

“Highly processed foods may worsen nausea, constipation, or acid reflux for some people taking a GLP-1, especially if they’re higher in saturated fat or added sugar and lower in fiber,” says Dureiko.

Tucker adds that chips and cookies often contain mostly empty calories, which may also get in the way of weight loss or maintaining muscle.

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Roasted edamame, chickpeas, or other beans can provide a satisfying crunch as well as a good amount of protein and fiber, says Tucker. “Eat them on their own or add them to nuts,” she says.

Homemade snacks can also be a great choice, says Dureiko. “Kale chips, a fruit bowl, homemade granola with yogurt, overnight oats or a savory Greek yogurt dip served with vegetables are all good options,” she says.

Pizza can be high in fat, especially when there are toppings like pepperoni, and higher-fat meals may be harder to tolerate on a GLP-1. Because GLP-1s slow the rate at which you digest fat, food stays in the stomach longer, and may be more likely to cause acid reflux and nausea and vomiting, says Dureiko.

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Pizza can still fit into a GLP-1-friendly diet if you choose the right kind, especially if you keep the portion size smaller, says Tucker. “Look for pizza with 5 grams of fat or less per serving, choose thin crust or cauliflower crust, and add toppings like ground chicken or turkey, meat substitutes, tomatoes, broccoli, olives, or mushrooms,” she says.

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Tucker suggests air-fried chicken, fish, or center-cut pork chops. For a crunchy coating, use crushed nuts or protein chips instead of flour, breadcrumbs, or panko.

Whether or not to avoid spicy foods is more a personal and cultural preference than a hard-and-fast rule, says Dureiko. “For some people they aren’t a problem, but they can trigger GI symptoms and acid reflux in other people,” she says.

Eating spicy foods in large portions could trigger side-effects even if your tolerance for heat is generally good, says Tucker.

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If you can’t tolerate spicy foods, add flavor to your cooking with ingredients like lemon, ginger, mint, cilantro, parsley, and lemongrass, says Tucker.

“They add zing without causing heartburn or indigestion. Additionally, ginger has been used for years to manage nausea and add flavor to dishes,” she says.

If you like peppers, try the nadapeño, the milder cousin of the jalapeño. “It’s wonderful to add to tacos, salads, and any dish calling for spice,” says Tucker. Sichuan pepper and white pepper can also give a milder heat to dishes, she says.

Garlic seasoning could be a more digestible choice than raw garlic. Or try onion (although for some people on GLP-1s, onions can cause gas), says Tucker.

Protein bars and shakes can be helpful on days when it’s hard to sit down for a full meal or you’re not especially hungry, but not all of these products are equally nutritious.

“Protein supplements are not meal replacements, and whole foods should come first when possible,” says Dureiko.

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