How to Reduce GLP-1s GI Side Effects with Food, Lifestyle, and Supplements

*Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult your provider for individualized care and prescriptions.

The Gut Impact of GLP-1s

GLP-1 receptor agonists and dual GIP/GLP-1 receptor agonists, such as semaglutide (Ozempic®, Wegovy®) and tirzepatide (Mounjaro®, Zepbound®), have transformed the landscape of weight loss and metabolic health. These medications mimic natural gut hormones that regulate blood sugar, appetite, and digestion. While highly effective for most, many people experience uncomfortable gastrointestinal (GI) side effects—most commonly nausea, constipation, diarrhea, bloating, and reflux—as well as fatigue, and sometimes nutrient depletion if appetite suppression leads to reduced intake¹.

The good news?

With intentional food choices, lifestyle adjustments, and targeted supplements, you can minimize, or even prevent, discomfort and make your medication experience much smoother.

Eat Smarter

Foods That Reduce GLP-1 Gut Side Effects

Because these medications slow gastric emptying, what you eat and how you eat can greatly affect your symptoms:

1. Smaller, slower meals: Eating modest portions more frequently and chewing thoroughly reduces nausea and feelings of fullness. Avoid rushing through meals, as slower eating gives your body time to signal satiety, reducing the chance of nausea or discomfort¹.

2. Protein + gentle fiber: Pair lean protein (chicken, fish, eggs, tofu) with soluble fiber, like cooked vegetables, to feel satisfied without overwhelming digestion². Avoid increasing fiber intake significantly in a short amount of time to reduce bloating and upset.

3. Cooked, not raw: Many people tolerate lightly cooked vegetables, soups, and stews better than large amounts of raw produce, which can cause bloating².

4. Skip greasy, fried, and highly-processed foods: These often worsen nausea, reflux, and diarrhea¹.

5. Stay hydrated: While individual hydration needs vary, a good rule of thumb is to aim for at least ½ of your body weight in ounces of unsweetened/caffeine-free fluids daily and add electrolytes if you notice fatigue, headaches, or constipation².

These adjustments may not only reduce discomfort but also help maintain steady nutrient intake during times of reduced appetite.

Calm Your Gut

Lifestyle Tips for Managing GLP-1 Side Effects

Simple daily habits can significantly reduce the intensity of GI side effects:

1. Take a gentle walk after meals: Even 10–15 minutes can improve digestion and reduce reflux³.

2. Eat earlier in the evening: Give your stomach 2–3 hours to digest before lying down³.

3. Practice stress relief: Breathing exercises, meditation, or yoga help manage stress that worsens gut sensitivity and slows motility³.

4. Prioritize sleep: Consistent, restorative sleep supports energy and helps regulate appetite³.

Ease Discomfort

Best Supplements for GLP-1 Digestive Support

Supplements should always be personalized, but certain options have shown benefit in supporting gut and metabolic health:

1. Ginger and peppermint: Both have long histories of being used for supporting digestive comfort and reducing nausea⁴.

2. Digestive enzymes: High-quality digestive enzymes help break down proteins, fats, and carbohydrates, which may ease bloating⁴.

3. Magnesium (citrate or glycinate): Supports regular bowel movements and muscle relaxation. Magnesium citrate is more effective for constipation, while glycinate is gentler and also aids sleep⁴.

4. Probiotics: Supplementing with a quality probiotic may restore gut balance, especially when diarrhea or bloating is present⁵.

5. Essential nutrients: A high-quality multivitamin and omega-3 supplement help fill nutrient gaps from reduced appetite⁴.

6. B-complex vitamins: Aid energy metabolism, especially if calorie intake is low⁴.

Working with a provider to choose the right supplement regimen ensures both safety and effectiveness.

Making GLP-1 Therapy Work for You

GLP-1 and dual GIP/GLP-1 receptor agonists are powerful tools for weight management and metabolic health, but the gastrointestinal side effects can sometimes feel discouraging. The good news is that with intentional food choices, small lifestyle adjustments, and the right supplement support, you can ease discomfort and stay consistent with your treatment plan. These strategies not only make your journey smoother but also help protect nutrient intake, energy levels, and overall well-being.

Superior Health & Wellness specializes in creating personalized care plans that support patients on compounded medical weight loss therapy. Whether you’re struggling with nausea, bloating, or fatigue—or simply want guidance on nutrition and supplements—we’re here to help you get the best possible results.

Book a FREE Care Call Today to explore how we can help you feel your best.

GLP-1 Friendly Recipes for Digestion

Making small adjustments to your meals can go a long way in reducing common GLP-1 side effects like nausea, bloating, and constipation. The following recipes are designed with gentle ingredients and simple preparation methods that support easier digestion—helping you stay nourished and comfortable while on your treatment journey.

Chicken Burrito Bowl (2 servings)

Ingredients

1 lb (450 g) shredded chicken breast

• Prep options:

  • Quick cook: Boil 1–2 chicken breasts in water or broth for 15 minutes, then shred with two forks.

  • Shortcut: Use pre-cooked rotisserie chicken, remove skin, and shred.

2 cups cauliflower rice, cooked until soft

• Seasoning ideas: cilantro, lime juice, pinch of salt

1 cup spinach or 1 cup shredded cabbage, lightly steamed

Optional Additional Vegetables (soft-cooked for digestion):

• ½ cup zucchini, diced

• ½ cup carrots, diced or shredded

• ½ cup mushrooms, sliced

• Bell peppers, lightly sautéed until soft

Seasoning:

• Salt to taste

• Taco seasoning (homemade or store-bought)

Toppings (per serving):

• ¼ avocado, sliced (~30 g)

• 2 tbsp plain Greek yogurt (unsweetened)

• 1 tsp fresh cilantro, chopped

• 1–2 TBSP Cotija or Queso Fresco cheese

• Lime wedge

Instructions

1. Prepare the Chicken: Warm shredded chicken in a skillet over medium heat. Sprinkle ~1 tsp taco seasoning over the chicken and stir to combine, add 1 TBSP of water as needed. Heat 3–5 minutes until warm.

2. Cook the Base (Cauliflower Rice): Heat 1 tsp avocado oil in a skillet over medium heat. Add cauliflower rice and sauté for 4–5 minutes until soft. Season gently with cilantro, lime juice, and a pinch of salt (or mild herbs like parsley) to keep it flavorful without irritating the gut.

3. Prepare Greens: Lightly steam spinach or cabbage for 1–2 minutes until just wilted. Avoid overcooking, which can make cabbage bitter.

4. Optional Veggies: Sauté zucchini, carrots, mushrooms, or soft bell peppers until tender (~3–4 minutes). Sprinkle ~1 tsp taco seasoning over the chicken and stir to combine.

5. Assemble the Bowl: Place cauliflower rice as the base in each bowl. Layer lightly steamed greens on top, then the optional soft vegetables. Add half the shredded chicken to each bowl.

6. Add Toppings: Finish with avocado slices, a small dollop of Greek yogurt, fresh cilantro, and a squeeze of lime.

Egg Roll in a Bowl (2 servings)

Ingredients

1 lb (450 g) lean ground chicken or turkey

1½ tsp freshly grated ginger (or 1 tsp ground ginger)

½ tsp garlic-infused oil (optional; easier to digest than raw garlic)

3 cups shredded Napa cabbage or spinach (lightly steamed)

½ cup shredded carrots (optional; steam for easier digestion)

½ cup zucchini, diced

2 tsp low-sodium soy sauce or coconut aminos

1 tsp sesame oil (can omit if sensitive to fat)

1 tsp avocado or neutral cooking oil

Salt and pepper to taste

Optional garnish per serving: 1 tsp chopped green onion, 1 tsp sesame seeds

Instructions

1. Cook the Meat: Heat 1 tsp avocado oil in a large skillet over medium heat. Add lean ground meat and cook until fully browned, breaking it into small pieces.

2. Add Flavor: Stir in ginger and garlic-infused oil. Cook 1–2 minutes until fragrant.

3. Add Vegetables: Add cabbage, carrots, and zucchini. Cover for 2–3 minutes to slightly steam and soften vegetables for easier digestion.

4. Season: Add soy sauce (or coconut aminos), sesame oil, and a pinch of salt and pepper. Stir to combine and cook 1–2 more minutes.

5. Serve: Divide into two bowls. Top with green onions and sesame seeds if tolerated. Optional: serve over ½–1 cup cauliflower rice for added low-glycemic fiber.

FAQ: Managing GLP-1 Side Effects

• What foods reduce nausea on GLP-1s?

  Smaller, protein-focused meals with cooked vegetables are easier to tolerate. Avoid greasy or highly processed foods that worsen nausea and reflux.

• How do I stop constipation on semaglutide or tirzepatide?

  Stay hydrated, include gentle soluble fiber, and consider magnesium or probiotics (with provider approval).

• How long do GLP-1 side effects last?

  Most patients notice GI symptoms improve after the first few weeks, but strategies like smaller meals and supplement support can make the adjustment smoother.

Have questions before getting started?

Medical Disclaimer: The content provided on this website is for informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or a qualified healthcare provider with any questions you may have regarding your health or a medical condition. Do not disregard or delay seeking professional medical advice because of something you have read on this site. The information provided is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.

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References

1. Filippatos TD, et al. Adverse Effects of GLP-1 Receptor Agonists. Pharmacological Research. 2015;102:1–8. doi:10.1016/j.phrs.2015.09.003.

2. Gorgojo-Martínez JJ. Clinical Recommendations to Manage Gastrointestinal Side Effects of GLP-1 Receptor Agonists. Front Endocrinol. 2022;13:758. doi:10.3389/fendo.2022.00758.

3. Mozaffarian D. Nutritional Priorities to Support GLP-1 Therapy for Obesity. Cell Metabolism. 2025;31(5):1013–1025. doi:10.1016/j.cmet.2025.04.017.

4. Huang X, et al. Gastrointestinal Adverse Events Associated with GLP-1 Receptor Agonists. Front Endocrinol. 2025;16:1–9. doi:10.3389/fendo.2025.00001.

5. Ford AC, et al. Systematic Review With Meta-Analysis: The Efficacy of Prebiotics, Probiotics, Synbiotics and Antibiotics in Irritable Bowel Syndrome. Aliment Pharmacol Ther. 2018;48(10):1044–1060. doi:10.1111/apt.14999.