There are certain foods and nutrients in our everyday diet that can indirectly influence appetite and satiety by supporting the release of GLP-1. GLP-1 (glucagon-like peptide-1) is a hormone that promotes fullness and regulates blood sugar. The popular drug, Ozempic, directly acts on this GLP-1 receptor and as a result has become helpful for weight loss and especially appetite control.

While foods don’t act directly on this receptor, they can encourage the body’s natural GLP-1 production or mimic its effects. Some examples of these foods are high fiber foods such as: lentils, beans, chickpeas, oats, quinoa, broccoli, spinach, kale, apples, & berries. Foods high in healthy fats can enhance satiety and may boost GLP-1 release. Some examples of healthy fats are avocados, nuts and seeds, and olive oil. A healthy gut microbiome may enhance GLP-1 production and eating fermented foods or probiotics can promote a healthier microbiome. Examples of fermented foods are yogurt with live cultures, kefir, sauerkraut, and kimchi. Protein rich foods such as eggs, fish, poultry, tofu, and tempeh also stimulate the release of satiety hormones, including GLP-1.

There are also simple lifestyle factors that naturally support your body’s appetite regulation and promote long term satiety. Eating smaller, balanced meals throughout the day may enhance GLP-1 effects. Staying properly hydrated can amplify fullness signals. And finally regular exercise increases GLP-1 secrection and enhances the effects.