8 Best Foods to Eat on Ozempic (And 4 to Actually Avoid), According to an RD

As a registered dietitian, I have observed a rising trend in my practice: more and more clients are being prescribed GLP-1 medications like Ozempic. Whether you are just beginning your journey with these medications or have been using them for some time, navigating what to eat can be overwhelming. With my MPH, RDN, and LD credentials, I have assisted countless clients in managing their diet while on these medications. Here is your complete guide to eating well on Ozempic.

How GLP-1 Medications Impact Your Digestion

One of the primary ways GLP-1 medications help with blood sugar control and weight loss is by slowing gastric emptying. This means that food stays in the stomach longer, improving satiety. This can lead to nausea or bloating for some individuals, especially in the early stages. As a result, it is advisable to avoid certain foods such as high-fat, fried, and heavily processed foods as they take longer to digest. Instead, focus on incorporating lean protein, healthy fats, and fiber-rich foods into your diet. Foods that are soft and easy to digest, like yogurt, cooked vegetables, and eggs, are better tolerated.

8 Best Foods to Eat on Ozempic

1. Greek Yogurt

• Why it’s beneficial: High in protein and probiotics, supporting gut health and satiety.
• Best ways to incorporate: Eat it plain or with berries and nuts; use it as a base for smoothies.
• Portion size: ½ to ¾ cup per serving.
• Tips: Choose unsweetened versions to avoid blood sugar spikes.
• Common mistake: Avoid overly processed, high-sugar yogurts marketed as "healthy."
  

  2. Eggs
  

• Why it’s beneficial: A protein powerhouse that’s easy to digest.
• Best ways to incorporate: Scrambled, boiled, or made into veggie omelets.
• Portion size: 1–2 eggs per meal.
• Tips: Pair with whole grains or veggies for a balanced meal.
• Common mistake: Overloading with butter or heavy cheese, which may slow digestion.
  

  3. Lean Chicken or Fish
  

• Why it’s beneficial: High-quality protein for muscle maintenance.
• Best ways to incorporate: Grilled, baked, or shredded into salads and soups.
• Portion size: 3–4 oz per meal.
• Tips: Choose mild seasonings to avoid nausea.
• Common mistake: Avoid fried versions, which may cause GI discomfort.
  

  4. Oatmeal
  

• Why it’s beneficial: Fiber-rich and gentle on digestion.
• Best ways to incorporate: Cook with water or milk, top with nuts and fruit.
• Portion size: ½ cup cooked.
• Tips: Add cinnamon for blood sugar balance.
• Common mistake: Avoid instant oatmeal with added sugars.
  

  5. Avocados
  

• Why it’s beneficial: Provides healthy fats and fiber for satiety.
• Best ways to incorporate: Add to toast, salads, or smoothies.
• Portion size: ¼ to ½ an avocado per meal.
• Tips: Pair with lean protein to avoid excessive fat intake.
• Common mistake: Eating too much at once, which may delay digestion.
  

  6. Cooked Vegetables
  

• Why it’s beneficial: Easier to digest than raw veggies while still providing fiber and nutrients.
• Best ways to incorporate: Steam, roast, or sauté with olive oil.
• Portion size: ½ to 1 cup per meal.
• Tips: Chew thoroughly to aid digestion.
• Common mistake: Avoid heavy butter or creamy sauces that slow stomach emptying.
  

  7. Berries
  

• Why it’s beneficial: High in antioxidants and fiber without spiking blood sugar.
• Best ways to incorporate: Eat fresh, in yogurt, or blended in smoothies.
• Portion size: ½ to 1 cup.
• Tips: Pair with protein to maintain steady energy.
• Common mistake: Avoid juice or dried berries with added sugar.
  

  8. Nuts and Seeds
  

• Why it’s beneficial: Provide protein, fiber, and healthy fats in small portions.
• Best ways to incorporate: Sprinkle on salads, oatmeal, or yogurt.
• Portion size: 1-2 tablespoons.
• Tips: Choose unsalted, raw, or lightly roasted versions.
• Common mistake: Eating too much at once, which may cause digestive discomfort.
  

  4 Foods to Avoid on Ozempic
  

  1. Fried and Greasy Foods: Cause nausea and bloating by slowing digestion.
  2. Sugary Beverages: Empty calories, counterproductive to weight loss efforts, and full of sugar that spikes glucose.
  3. Highly Processed Carbs: Cause fluctuations in blood sugar and lack lasting satiety.
  4. Carbonated Drinks: May worsen bloating and discomfort due to trapped gas.
     

     How to Structure Your Meals
     

     Timing your meals can help alleviate any digestion discomfort while taking Ozempic. Opt for small, frequent meals instead of three large meals a day to prevent overwhelming the digestive system. Start your day with a high-protein meal for stable blood sugar and energy. For lunch and dinner, include lean protein, healthy fats, and fiber. Snacking between meals with nutrient-rich foods can prevent energy crashes.

     The Importance of Staying Hydrated
     

     Hydration is crucial for the efficacy of the medication and to prevent unwanted side effects. Mild dehydration can slow the digestive system, which should be avoided as the medication already does that naturally. Adequate hydration can prevent constipation and overeating, as thirst can mimic hunger. Snacking on water-rich foods can help maintain hydration and boost metabolism.

     Tips for Getting Started
     

     When starting Ozempic, focus on making small, mindful changes to your diet with an emphasis on balanced meals made with easily digestible foods. Nausea and gastrointestinal discomfort are common in the initial stages, making it crucial to make these changes to prevent unwanted side effects. Gradually increase fiber intake to prevent digestive discomfort and prioritize hydration to avoid constipation.

     If you found this article helpful, be sure to check out "How Long Your Walking Workout Should Be To Shrink Belly Fat" for more valuable information.

     Remember, your health is a journey, and making informed choices about your diet can significantly impact your overall well-being.