GLP-1 Without Drugs? Yes, & Here’s How!

Nutrition coach Julene Montgomery (BS, CNC, BCHN) gives us the insider information:

Bon appétit

First, understand what GLP-1 actually is: a gut hormone released when you eat that helps your pancreas release the right amount of insulin, lowers glucagon, slows stomach emptying, and increases fullness without causing hypoglycemia (unlike some diabetes meds like metformin, which can cause hypoglycemia).

This is important, because it directly supports the systems that struggle in pre-diabetes and type 2 diabetes, including post-meal blood sugar spikes, appetite regulation, and insulin response.

So, 7 kinds of food to prioritize:

• Protein-rich foods: protein is one of the strongest stimulators of GLP-1 and satiety hormones, helping you feel full sooner and longer while stabilizing blood sugar (examples include fish, eggs, yogurt, cottage cheese, tofu, and lentils).
• Fermented foods: because GLP-1 is produced in the gut, a healthier microbiome improves GLP-1 signaling and insulin response (examples include yogurt, kefir, sauerkraut, kimchi, and miso).
• High-fiber foods: fiber slows digestion, extends GLP-1 release, blunts glucose spikes, and produces short-chain fatty acids like butyrate that further support GLP-1 (examples include leafy greens, beans, lentils, oats, berries, flaxseed, and chia seeds).
• Healthy fats: fats slow gastric emptying and improve satiety, and certain fats like omega-3s and monounsaturated fats can actively increase GLP-1 levels (examples include avocados, olive oil, nuts, seeds, salmon, sardines, and mackerel).
• Bitter foods: bitter compounds activate gut receptors that stimulate GLP-1 release and support digestion (examples include arugula, dandelion greens, kale, mustard greens, and bitter melon).
• Herbs and spices: spices can increase GLP-1 secretion and/or improve signaling, with cinnamon being especially well studied for blood sugar support (others include ginger, turmeric, fenugreek, garlic, and black pepper), but watch out: Sweet Cinnamon vs Regular Cinnamon – Which is Healthier?
• Vegetables in general: provide fiber and phytonutrients that support gut health, reduce inflammation, and improve GLP-1 activity (top-tier examples include broccoli, Brussels sprouts, cabbage, spinach, and carrots).

For more on all of this, enjoy:

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Want to learn more?

You might also like:

• How Much Spice Is Right?
• 10 Ways To Balance Blood Sugars
• Ozempic vs Five Natural Supplements

Take care!