Foods That Can Increase GLP-1 Hormone

By Lizzie Streit, MS, RDN, LD 

With so much recent buzz about semaglutide medications, you’ve probably heard about glucagon-like peptide-1 (GLP-1) hormone. GLP-1 plays many roles in the body that affect appetite and blood sugar control. 

While medications that mimic GLP-1 can be extremely helpful for weight loss and managing type 2 diabetes, there are also ways to boost the release of this hormone through diet. Read on to learn what foods to eat to naturally increase GLP-1 levels. These tips are helpful for anyone interested in improving food choices, whether you’re following a diabetic diet meal plan, taking semaglutide, or just curious about how to eat well. 

Release and Function of GLP-1 

GLP-1 is a hormone, or chemical messenger, that gets released during digestion. In addition to other signals, the presence of fiber, protein, or healthy fats triggers its release from cells in the small intestine and colon.  

Next, GLP-1 binds to receptors in the pancreas and stimulates the release of the hormone insulin. Insulin moves sugar that comes from the breakdown of food out of the blood and into cells that need it. GLP-1 also inhibits the production of glucagon from the pancreas. This hormone tells the body to release sugar stored in the liver when blood sugar is low.  

In addition to lowering blood sugar levels through these mechanisms, GLP-1 slows down stomach emptying. This leads to feelings of fullness and decreased appetite. Finally, some research suggests that GLP-1 may also influence processes in the brain in a way that limits cravings and overeating. 

Medications that act like GLP-1 receptor agonists, such as semaglutide, are designed to mimic the functions of GLP-1 in the body. They activate GLP-1 receptors, promoting insulin secretion while also inhibiting glucagon secretion from the pancreas. 

As a result, semaglutide is very effective at improving insulin sensitivity and blood sugar control. Plus, it mimics the other effects of GLP-1 that lead to decreased appetite and subsequent reduced energy intake and weight loss. 

Stimulating GLP-1 Through Diet 

Certain nutrients are responsible for some GLP-1 stimulation in the body. For example, soluble fiber is a type of carbohydrate that does not get digested but can be fermented into short chain fatty acids (SCFAs). These fatty acids have been shown to increase GLP-1 secretion in the colon.  

Fatty acids from dietary fats may also boost GLP-1 release. In particular, research suggests that unsaturated long-chain fatty acids like those found in olive oil lead to higher blood levels of GLP-1 compared to saturated fatty acids in butter. Alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA), polyunsaturated omega-3 fatty acids found in flaxseed oil and fish, also increase GLP-1 and lower blood sugar. 

Finally, some amino acids that come from the breakdown of dietary proteins may bind to receptors that stimulate GLP-1 secretion. This may help explain why protein is often considered one of the most satiating nutrients. 

Just as healthy food choices may increase GLP-1 levels, so can exercise. Studies suggest that physical activity can raise GLP-1 to levels that remain even after 24 hours have passed. It’s unclear what kinds of activity are best at boosting GLP-1, but high-intensity exercises such as running may be particularly beneficial. 

Food Choices to Increase GLP-1 

The nutrients that help stimulate GLP-1 secretion are typically found in healthy foods included in dietary guidelines. High-fiber foods, healthy fats, and proteins are the backbone of eating patterns geared towards weight loss and overall health. 

However, not all foods are created equal when it comes to increasing the release of GLP-1. Specifically, fermentable fibers, unsaturated fatty acids, and lean proteins are key to stimulating the release of this hormone. 

Sources of fermentable fibers, such as soluble fiber and resistant starch, include: 

-Apples 
-Pears 
-Cabbage 
-Barley
-Brussels sprouts 
-Carrots 
-Citrus fruits 
-Cooked then cooled potatoes and sweet potatoes 
-Oats 
-Beans and lentils 
-Peas 
-Chia seeds 
-Oranges 

For unsaturated fatty acids, choose these foods: 

=Olives and extra virgin olive oil 
=Avocado and avocado oil 
=Fish, especially salmon 
=Flaxseed and flaxseed oil 
=Walnuts 

Examples of lean proteins include: 

=Eggs 
=Chicken 
=Turkey 
=Fish 
=Nuts 
=Beans 
=Tofu 
=Lean ground beef 

Sample Meal Plan 

If this list of foods sounds interesting to you, but you’re not sure how to start incorporating them into your diet, here are some sample meal ideas: 

  • Breakfast 

    Scrambled eggs, avocado slices, orange wedges 

    Steel cut oatmeal (unsweetened) with apples, walnuts, and chia seeds; hard boiled egg on the side for more protein 

    Smashed avocado and white beans on whole wheat toast 

  • Lunch 

    Black bean soup, carrots and hummus 

    Chicken and brown rice bowl with salsa 

    Turkey sandwich on whole wheat bread, carrot sticks, pear 

  • Dinner 

    Salmon, baked sweet potato, roasted Brussels sprouts 

    Cabbage and beef skillet, seasoned with rice vinegar and low-sodium soy sauce and served over barley 

    Tofu and pea stir fry 

Final Considerations 

Timing of meals and other eating habits may also influence GLP-1 levels. Several studies have found that eating carbohydrates later in a meal and consuming protein-rich foods first may increase GLP-1 secretion. Similar effects may be seen by eating more of your calories during the beginning of the day and a lighter meal at dinnertime. 

Slower, more mindful eating is thought to have benefits related to GLP-1 too. Some research suggests that taking 30 minutes versus five minutes to eat leads to greater secretion of GLP-1. 

Finally, it’s important to note that making dietary changes to boost GLP-1 release is likely not comparable to the effectiveness of GLP-1 receptor agonist medications like semaglutide. This is because GLP-1 has a short half-life in the body (e.g. two minutes), meaning it gets degraded quickly by digestive enzymes.  

Injections of GLP-1 receptor agonists, on the other hand, lead to more sustained elevations of GLP-1 blood levels since they circumvent the gastrointestinal tract. These medications may have a half-life of 1.5 hours to five days. 

That being said, there are still major benefits to incorporating foods that naturally help stimulate GLP-1 secretion. High-fiber plant foods, healthy fats, and lean proteins are full of essential nutrients and other compounds that may help prevent chronic diseases and promote weight loss through mechanisms unrelated to GLP-1.  

Some experts also theorize that naturally stimulated GLP-1 may not be necessary in high amounts comparable to medications to exert positive effects. However, more research is needed to fully understand this concept. 

Whether you are taking a GLP-1 receptor agonist or other medications or just getting started on your weight loss journey, eating more of the foods called out in this post is a great place to start. Increasing levels of GLP-1 is just one of the many benefits of enjoying more fruits and veggies, beans, fish, nuts, eggs, avocado, and lean meats. And remember — regular exercise and mindful eating are also important! 

Note from Healthy For Life Meals: We make it easy for you to eat nutritious foods, including the ones that naturally boost GLP-1 levels! Take a look at our menus to see delicious choices for breakfast, lunch, and dinner — fully prepared and ready to eat. Get started today and get $10 off your first order with code: TryHFLM.

Stef Keegan