What Are The Best Foods To Eat Alongside Semaglutide?

Semaglutide, whether prescribed for weight loss or managing type 2 diabetes, works best when paired with a well-planned diet. The food included in this diet is not only necessary to balance out the side effects of the medication but also to boost its effects. While there are no strict dietary guidelines for the medication, choosing foods that align with your health goals and support its effects can enhance its benefits.

As a GLP-1 receptor agonist, semaglutide slows gastric emptying, which can lead to a feeling of fullness. However, it may also cause side effects like bloating, nausea, and heartburn. To support your digestion:

Opt for prebiotic fibers and resistant starches: These promote healthy gut bacteria and help the body adapt to natural GLP-1 stimulation. Recommended foods include:

Cooked and cooled whole grains and potatoes

Legumes (lentils, beans, peas)

Kiwi fruit

Less-ripe bananas

Undercooked oats (like overnight oats)

If nausea occurs, consider bland, low-fat options such as crackers, toast, rice, and water-rich foods like soups or gelatin.

Semaglutide helps regulate blood sugar, but high-sugar foods can counteract its effects. Instead, focus on low glycemic foods that are digested gradually for stable blood sugar levels. These include:

Non-starchy vegetables (e.g., spinach, kale, cucumbers)

Whole grains (e.g., brown rice, quinoa, barley)

Legumes (e.g., chickpeas, lentils)

Avocados

Berries

Lean proteins

Avoid sugary snacks, beverages, and high-calorie treats to maintain steady glucose levels and support weight loss.

Protein for Appetite Suppression and Muscle Retention

Semaglutide reduces appetite, so prioritizing protein intake is crucial. Eating lean protein at every meal helps maintain muscle mass and satiety. Options include:

Animal proteins: Chicken, turkey, white fish

Plant-based proteins: Lentils, quinoa, soy products

Experts recommend consuming 1.2–1.5 grams of protein per kilogram of body weight daily, adjusted for individual needs.

Foods to Avoid

Certain foods can exacerbate side effects or hinder your progress. They include, fried foods and those high in saturated/trans fats, spicy or acidic foods that may trigger heartburn, fatty cuts of meat, sugary drinks, candy, baked goods, and ice cream.

What Is Semaglutide?

Semaglutide is primarily an antidiabetic medication used to treat Type 2 diabetes. While weight loss is one of its side effects, a new study has found that this drug may also lead to significant muscle loss. What is particularly concerning is that up to 40% of the weight lost from semaglutide could be muscle mass. This could result in long-term risks like weakened immunity, higher infection susceptibility, and slower wound healing.