9 Foods and Supplements That Increase GLP-1 Naturally

These days, it seems like more people are taking GLP-1 (glucagon-like peptide-1) receptor agonist medications, like Wegovy and Ozempic, to lose weight. These medications work by increasing your GLP-1 levels, which naturally curbs appetite and lowers blood sugar. But not everyone wants to take medication to manage their weight. And these medications can be expensive and cause 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 makes 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 makes, which naturally lowers your blood sugar.

• It sends signals to your brain that reduce hunger and appetite.

Many prescription medications can increase GLP-1 levels, including:

• Wegovy (semaglutide)

• Ozempic (semaglutide)

• Victoza (liraglutide)

• Saxenda (liraglutide)

• Mounjaro (tirzepatide)

• Zepbound (tirzepatide)

Only Wegovy, Zepbound, 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 a little bit more 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,” with claims that it’ll help you lose a lot of weight. But that’s just not the case. 

EXPERT PICKS: WHAT TO READ NEXT

• 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 of several studies found that higher doses (over 1,000 mg daily) had more variable results. But on average, berberine supplements were still associated with small amounts of weight loss. It also seemed to improve insulin and cholesterol levels.

3. Yerba mate (Llex paraguariensis)

Yerba mate is 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 reduce appetite and body fat. 

In the existing research, people took 1 g of yerba mate extract 3 times per day (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 people with Type 2 diabetes showed that taking 1,500 mg of curcumin daily reduced weight and blood sugar. 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 and boosted 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

• Better cholesterol numbers

In this study, participants took 4.8 g per day of dried wild bitter gourd powder. More research is needed before this supplement can be recommended more strongly. 

7. Probiotics

This one isn’t a surprise. Probiotics are known to have multiple benefits for weight loss. Multiple research studies have shown that probiotics can help lower weight, waist size, and body mass index (BMI). 

The relationship between the gut microbiome and weight is complex. But one of the ways probiotics might help is by increasing GLP-1 levels. One small study showed the probiotic supplements increased GLP-1 secretion after eating. A larger study showed that adults who are considered obese who regularly consumed probiotic yogurt had higher GLP-1 levels and lower fasting blood sugar over the course of 10 weeks.

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 very nutritious and can lower your risk for heart disease and cancer. There are three main types of foods that can raise your GLP-1 levels.

1. Healthy fats

Certain fats are better for your heart and your waistline. These fats naturally increase GLP-1 levels and include: 

• Monounsaturated fatty acids (MUFAs) 

• Omega-3 fatty acids

You can find these fats 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. When possible, choose olive or avocado oil instead of butter. 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. This is important because GLP-1 medications often cause loss of muscle mass along with body fat. Eating protein can help reduce this effect.

Some high-protein foods include:

• Fish

• Chicken

• Turkey

• Eggs

• Lean beef

• Cottage cheese

• Tofu and soybeans

A high-protein diet may also naturally reduce your appetite. “High protein” is generally defined as about 30% of your daily calories. For example, if you eat 2,000 calories a day, a high-protein diet would consist of 150 g of daily protein. 

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

Bonus tip: Calcium, along with protein, seems to further enhance GLP-1 production in your body. If you can tolerate dairy, this may be a good source of both.

3. Soluble fiber

There are two types of fiber: soluble and insoluble. Soluble fiber is the type that naturally increases GLP-1 levels. It’s 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. It’s also best to gradually increase your fiber intake over time to minimize digestive upset.

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Written by:

Nicole Rowe, MD

Dr. Nicole Rowe, MD, is a telehealth family practice physician. She received her medical degree from the University of North Carolina School of Medicine and completed her residency in family medicine at University of Colorado’s Swedish Medical Center.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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