9 Foods and Supplements That Increase GLP-1 Naturally
Key takeaways:
Some small studies show that certain supplements — like berberine, curcumin, and ginseng — may boost GLP-1 levels.
Eating more fiber, lean protein, healthy fats, and water-rich fruits and vegetables can also increase GLP-1 levels naturally, supporting weight loss.
Although you can increase your GLP-1 levels naturally, levels stay high for a longer time when you take medications designed to increase GLP-1.
Table of contents
What if you could lose weight, improve your cholesterol, and decrease your blood sugar — all without feeling hungry or spending hours at the gym?
It might sound too good to be true. But that’s what glucagon-like peptide-1 (GLP-1) receptor agonist medications — like Wegovy and Ozempic — can help you do. These medications are popular prescriptions in the U.S. But not everyone wants to take medications for weight loss. These medications can be expensive and come with unwanted side effects. Fortunately, there are ways to naturally boost your GLP-1 levels.
How does GLP-1 help with weight loss?
GLP-1 is a hormone your body produces naturally. It works in several different ways to help with blood sugar control and weight management:
It slows how fast your stomach empties, so you feel full longer.
It increases how much insulin your pancreas produces, which naturally lowers your blood sugar.
It sends signals to your brain to reduce hunger and appetite.
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Many prescription medications can increase GLP-1 levels, including:
Wegovy (semaglutide)
Ozempic (semaglutide)
Victoza (liraglutide)
Saxenda (liraglutide)
Mounjaro (tirzepatide)
Only Wegovy and Saxenda are FDA-approved for weight loss. But the other medications are often used “off-label” for weight loss, even for people who don’t have diabetes.
6 supplements that increase GLP-1
The following six supplements may help your body increase its GLP-1 levels. Just keep in mind that there’s not a lot of research showing whether these supplements work in humans. Most of the research was done in animals or in a laboratory.
1. Psyllium
Psyllium is one of the best sources of soluble fiber, which we’ll discuss in the following section. In addition to eating foods with soluble fiber, taking psyllium daily (either in husk or powder form) can help boost your GLP-1 levels. Just remember to drink plenty of water so you don’t get constipated.
2. Berberine
Berberine is a plant-based compound that has been used for thousands of years. Social media often refers to berberine as “nature’s Ozempic,” claiming it will help you lose a lot of weight. But, that’s just not the case.
Pack in power. Eating more protein can increase GLP-1 and naturally increase fullness. Check out our expert tips for adding more protein to your diet.
Fill up on fiber. Increasing your fiber intake can help with hydration and fullness. Learn about fiber-packed foods to add to your plate — and why it’s important to increase your fiber intake gradually.
Want to explore GLP-1 medication? Learn about different oral and injectable GLP-1 agonist medications and how they compare.
Studies in rats suggest that berberine increases GLP-1 secretion. But it’s not clear how well it works in humans. One review showed that people lost about 4 lbs when taking berberine regularly (500 mg daily). Another review showed no effect of berberine on body weight. This research was focused on women with polycystic ovarian syndrome (PCOS), a condition that can lower your body’s response to insulin. However, berberine did improve blood sugar and cholesterol numbers.
3. Yerba mate (Llex paraguariensis)
Yerba mate is an ingredient found in certain teas. But you can also buy it in extract form. It seems to reduce body fat in several different ways, including by increasing GLP-1 production in your body. Most of the research has been done in rats or mice. But small human studies suggest that yerba mate, or green mate (which contains the same active compound), may help with fat loss and appetite reduction. In the existing research, the dosage used was 1 g of yerba mate extract 3 times daily (3 g total per day).
4. Curcumin
Curcumin is a compound found in turmeric, a yellow spice commonly used in cooking. Studies in animals show that curcumin can improve blood sugar control by increasing GLP-1 release. One small study in humans showed that curcumin (1,500 mg daily) reduced weight and blood sugar in people with Type 2 diabetes. These effects may be related to curcumin’s effect on GLP-1.
5. Ginseng
Ginseng has been used for energy, focus, immunity, and even hot flashes. It may also help increase GLP-1 levels. One study in rats showed that ginseng compounds improved blood sugar and cholesterol levels while boosting GLP-1 release after 4 weeks of supplementation. In human studies, ginseng did seem to improve blood sugar control in people with diabetes, but larger and longer studies are needed.
6. Wild bitter gourd (Momordica charantia)
Momordica charantia extract seems to increase GLP-1 levels in both animals and people. One preliminary study of 42 people with metabolic syndrome showed that wild bitter gourd extract improved several health markers. After taking wild bitter gourd for 3 months, participants experienced:
Decreased waist size
Improved blood sugar control
Improved cholesterol numbers
In this study, participants took 4.8 g per day of lyophilized wild bitter gourd powder. However, more research is needed before this supplement can be recommended more strongly.
3 types of foods that increase GLP-1
A healthy diet is the best and least expensive way to increase GLP-1 levels naturally. As a bonus, these foods are good for you and can improve other measures of health, such as lowering your risk for heart disease and cancer. There are three main types of food that can raise your GLP-1 levels.
1. Healthy fats
Certain fats are healthier for both your heart and your waistline. These fats naturally increase GLP-1 levels and include:
Monounsaturated fatty acid (MUFA)
Omega-3 fatty acids
These types of fats are found in foods like:
Certain fish
Avocado and avocado oil
Olives and olive oil
Flaxseeds and flaxseed oil
In contrast, saturated fats and omega-6 fatty acids don’t seem to increase GLP-1 levels as effectively. So, choose olive or avocado oil instead of butter when possible. If you eat fish, try to eat fatty fish at least once or twice a week.
2. Lean protein
Lower-fat sources of protein can increase GLP-1 levels and help maintain muscle mass. Since GLP-1 medications often cause loss of muscle mass along with body fat, it’s important to offset this as much as possible by eating protein.
Some high-protein foods include:
Fish
Chicken
Turkey
Eggs
Lean beef
Tofu and soybeans
A high-protein diet may also naturally reduce your appetite. High protein is generally thought to be about 30% of your daily calories. So, if you eat 2,000 calories a day, a high-protein diet would consist of 150 g of protein daily.
To give you an idea of typical protein amounts:
3 eggs give you 18 g of protein
2 oz of cooked turkey is 14 g of protein
1 cup of Greek yogurt is 17 g of protein
As a bonus tip, calcium, along with protein, seems to further enhance GLP-1 production in your body. So, if you can tolerate dairy, this may be a good source.
3. Soluble fiber
There are two types of fiber: soluble and insoluble. Soluble fiber is the type that naturally increases GLP-1 levels and is found in many nutritious foods, including:
Fruits
Vegetables
Whole grains (like barley and oatmeal)
Legumes (like beans and lentils)
Flaxseeds
Chia seeds
Soluble fiber absorbs water and forms a gel-like substance in your body. So, it’s important to drink plenty of water throughout the day when consuming a lot of soluble fiber. Also, it’s best to gradually increase your fiber intake over time to minimize digestive upset.
Frequently asked questions
Research in mice suggests that coffee increases the release of GLP-1. Researchers looked into this when they started to notice that coffee seemed to decrease the risk of Type 2 diabetes. The increase in GLP-1 may be one of the ways that coffee does this. But it’s likely due to compounds in coffee called polyphenols, not the caffeine specifically.
There’s a small amount of research that suggests certain teas — like green tea and yerba mate — may increase GLP-1 levels. But many of the studies were done in a lab or in animals, using high concentrations of certain compounds in these teas. So, it’s still unclear if drinking green tea or yerba mate has a significant effect on GLP-1 levels in humans.
Researchers have been interested in the nutritional benefits of cinnamon for a long time. One of those benefits may be its effects on insulin sensitivity and blood sugar control. It’s possible that one of the ways cinnamon is good for blood sugar is because it increases GLP-1. But we still need more research to know exactly how cinnamon affects people with diabetes and weight-related conditions.
The bottom line
If you want to lose weight, you don’t necessarily need to take prescription medication. There are natural ways to mimic the GLP-1 effect of popular weight-loss medications. Start by aiming for a balanced diet that includes enough protein, soluble fiber, and healthy fats. These foods can help you feel fuller and improve the way your body regulates blood sugar. If you want to try a supplement to increase your GLP-1, consider psyllium, curcumin, or yerba mate.
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References
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