What to Eat on GLP-1s: Nutrition Tips for Gut Health, Weight Maintenance and Long-Term Wellness

GLP-1 medications such as semaglutide (Ozempic, Wegovy) are increasingly popular for weight management, especially among women navigating hormonal changes and stubborn weight gain. But what you eat while taking them and after stopping matters more than many realise.

I recently joined Gerianne DiPiano on the Love Mia Vita Podcast to discuss how to use food to support your body during and after GLP-1 use. Drawing on my 30 years of experience as a nutritional therapist, I shared insights into how women over 40 can protect their gut health, manage side effects, and maintain results long-term.

Understanding GLP-1s and Why Nutrition is Crucial

GLP-1 medications work by mimicking a hormone that slows digestion and reduces appetite. While they can be effective for weight loss, they often lead to reduced food intake and digestive changes. This makes it even more important to choose the right foods to nourish your body and avoid nutrient deficiencies.

Many of the women I work with on GLP-1s struggle with fatigue, constipation, poor digestion, or anxiety about weight regain when they come off the medication. These are real challenges but they’re also manageable with the right nutritional strategies.

Key Foods to Prioritise on GLP-1s

During the episode, we explored the types of foods that best support women on GLP-1s:

Protein – Essential for preserving muscle, especially when you're losing weight. I shared how to spread protein evenly throughout the day to support satiety and metabolism.

Fibre-rich foods – Many women experience digestive slowdown on GLP-1s. Including the right kinds of fibre, especially from vegetables, pulses and ground seeds, can support gut health and help prevent constipation.

Nutrient-dense meals – With a reduced appetite, it’s crucial to make every meal count. We talked about choosing foods rich in B vitamins, magnesium, and healthy fats to support energy, skin, and hormonal balance.

Fermented foods and prebiotics – These support the gut microbiome, which is often disrupted during appetite suppression and digestive changes.

Balanced blood sugar – Avoiding blood sugar crashes can help with energy and reduce cravings when transitioning off the medication. I shared how to combine carbs with protein, fat, or fibre to create more stable energy.

Life After GLP-1s

Coming off a GLP-1 medication can feel daunting, especially if your appetite returns before your eating habits have been rebuilt. That’s why we discussed practical strategies for easing this transition and maintaining progress.

I covered:

• How to gradually rebuild digestion and appetite

• Ways to support metabolism and avoid rebound weight gain

• Why mindset and habits play a bigger role than most people realise

This conversation is for anyone using GLP-1s or thinking about it—and especially for women over 40 who want a plan that works with their changing bodies, not against them.

Listen to the Episode

You can listen to the full conversation on the Love Mia Vita Podcast with Gerie to learn how to nourish your body on GLP-1s, support your gut, and prepare for life beyond the medication.

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