by Erin D Marion - Published 6 months ago

Best Foods for Semaglutide: Expert Guide

Semaglutide and GLP-1 medications, such as Ozempic and Wegovy, are very popular in the weight loss community.

Social media is filled with people praising their weight loss benefits, and prescriptions for diabetes drugs and similar obesity medications may have increased by as much as 300 percent in recent years, according to one report.

What does a well-balanced diet entail? While there's no universal solution, general guidelines exist for eating while on Ozempic or other semaglutide medications.

We consulted with registered dietitian Scientific Advisor Maya Feller, MS, RD, CDN, who shared some helpful food recommendations.

1. Bone broth

Bone broth provides both protein and hydration. Dr. Feller advises drinking 8 ounces daily as part of your fluid intake.

Bone broth's electrolytes, like sodium, potassium, and magnesium, may make it a more effective hydrator than water alone, according to a study.

2. Dates

“I believe those who enjoy sweets should indulge in them mindfully and intentionally if they desire,” says Dr. Feller. “It makes us all happier.”

Dates can help satisfy your sweet tooth. They are a good source of fiber and may not raise your blood sugar as much as other dried fruits when eaten in moderation.

However, if you experience early satiety, limit your date intake at one time. Dr. Feller emphasizes the importance of protein and warns against filling up on dates and missing out on this essential macronutrient.

3. Tofu

Protein is crucial for everyone, including those taking semaglutide. Dr. Feller advocates for plant-based protein, noting that most Americans don't consume enough plants daily.

She recommends tofu as a healthy plant-based protein source. According to the USDA, a half-cup serving of tofu provides approximately 22 grams of protein.

In addition to its protein benefits, such as improved bone health and appetite regulation, tofu has been linked to a reduced risk of heart disease and lower cholesterol levels.

4. Seafood

Seafood is another excellent source of lean protein and contains polyunsaturated fatty acids (PUFAs). Research has indicated that these PUFAs possess anti-inflammatory properties, which can help prevent conditions like arthritis and cardiovascular disease. They can also boost immune function and lower blood pressure.

When it comes to specific seafood choices, Dr. Feller recommends selecting what is readily available and affordable, whether it be shrimp, salmon, or any other type of fish. The focus should be on seafood that is as close to its natural state as possible, with minimal added sugar, salt, or fat.

5. Summer Squash and cucumbers

Staying hydrated is essential while taking semaglutide medications. While water is a simple way, you can also rehydrate by eating certain foods.

Dr. Feller suggests incorporating vegetables rich in water, like cucumbers, zucchini, and other summer squashes, into your diet. These provide fluids for digestion and offer nutritional value, making it a win-win situation.

6. Cruciferous vegetables

Dr. Feller recommends cruciferous vegetables like cabbage, broccoli, cauliflower, or Brussels sprouts primarily for their gut health benefits. They contain certain compounds that promote healthy gut bacteria growth and balance your microbiome. Some research suggests this may also lower the risk of certain cancers.

They are also high in fiber, which aids in digestion and regularity. This is particularly important when taking Ozempic, as it slows down the digestive system, extending the time food and waste spends in the body.