What GLP-1 Actually Is 

GLP-1 has become one of the most discussed topics in health, but long before it formed the basis of modern weight-loss medications, GLP-1 was simply a natural gut hormone your body makes every day. GLP, or glucagon-like peptide, refers to a family of hormones produced in the intestines – and GLP-1 is the key member involved in appetite regulation and metabolism. It is released after eating, where it enhances insulin secretion in a glucose-dependent way, helping to manage blood-sugar levels after meals (1).

GLP-1 also slows stomach emptying, increases satiety, and reduces appetite by acting on both the gut and specific regions of the brain linked to hunger and reward. Beyond appetite, it supports metabolic health by improving lipid profiles, lowering triglycerides and LDL cholesterol, reducing inflammation in adipose tissue, and contributing to healthier fat distribution and energy expenditure. Although GLP-1 is rapidly broken down in the body, its effects are powerful enough that scientists have developed synthetic GLP-1 receptor agonists that mimic these actions for longer and more consistently (1).

Medications such as exenatide, liraglutide and semaglutide are now FDA-approved for diabetes and obesity, offering clinical benefits in blood-sugar control, appetite reduction, and weight loss. These treatments are effective and often necessary, but it’s also important to remember that GLP-1 is fundamentally a nutrient-responsive gut hormone. That means the food you eat plays a role in activating the very pathways these medications target (1).

While whole foods can’t replace medical treatment when it’s needed, fibre-rich fruits, seeds, and slow-digesting carbohydrates support natural satiety, help stabilise blood sugar, and engage the gut–brain axis in ways that complement your body’s own GLP-1 signalling. Later in this article, we’ll explore how dietary patterns that emphasise plant diversity and gentle, nutrient-dense blends, like those found in FiiHii’s Frinks®, can support appetite regulation and metabolic wellbeing alongside medical care.

How Food Naturally Stimulates GLP-1 – and Why This Matters For You

Carbohydrates can be powerful GLP-1 boosters – especially slow-digesting starches from foods like barley, rye, sorghum, and whole intact grains. Because they break down slowly, they trickle small amounts of glucose through transporters like SGLT1, which gently stimulates GLP-1 (2).

Then you have resistant starch (think cooled potatoes, legumes, whole kernels). Your gut bacteria ferment it into short chain fatty acids – tiny compounds that activate GLP-1 receptors like FFAR2/3. In simple terms: more fibre → happier gut bacteria → more GLP-1 (3).

Healthy fats help too. Monounsaturated fats in olive oil, nuts, and seeds activate natural gut sensors, which tell your L-cells to release GLP-1. During digestion, fats also form compounds that switch on GPR119, another GLP-1 pathway. This is one reason olive oil performs better than butter for satiety and blood-sugar control (2,3)l.

Proteins are surprisingly effective as well. Whey, eggs, and even meat protein hydrolysates can trigger GLP-1. Certain amino acids – like glutamine, alanine, and tryptophan – send “release GLP-1” signals directly to gut cells. This is part of why high-protein breakfasts keep you fuller for longer (2,3).

Soluble fibres (especially thick, gel-like ones such as β-glucans from oats and barley) slow down digestion so more nutrients reach the lower gut, where GLP-1 is made. They also feed the microbiome, again boosting SCFAs and supporting GLP-1 production (2,3).

Plant compounds matter too. Polyphenols from tea, coffee, berries, grapes, and turmeric can nudge GLP-1 upwards and even slow down its breakdown. Bitter botanicals – like berberine or hops extracts – activate gut bitter taste receptors, another surprising GLP-1 route (2).

Here’s the simple takeaway:

Whole-food meals work best. When carbs, healthy fats, proteins, fibres, and plant compounds show up together, like in a Mediterranean-style plate, they activate multiple GLP-1 pathways at once. That’s why diets rich in wholegrains, legumes, nuts, seeds, olive oil, and colourful fruit naturally support better appetite control, energy, and metabolic health.

And this is the idea behind blends like FiiHii’s Frinks®: mixing slow-digesting fibres, polyphenols, healthy fats, and plant ingredients that tap into these natural GLP-1 pathways, without trying to replace medical treatments.

Why Diet Still Matters – Even When Using GLP-1 Medications

Even though GLP-1 medications like semaglutide, liraglutide, and tirzepatide are powerful tools for controlling appetite and supporting metabolic health, nutrition remains a crucial part of treatment. Research shows that people using GLP-1 drugs often reduce calorie intake by 16 – 39%, which can unintentionally lead to nutritional deficiencies, especially when daily intake drops below 1200 kcal/day for women or 1800 kcal/day for men (4). Experts warn that this can lead to muscle loss, bone loss, fatigue, and inadequate intake of essential vitamins and minerals, particularly protein (4).

As the medication suppresses appetite and slows stomach emptying, food quality becomes more important than quantity. High-protein foods (such as eggs, Greek yogurt, tofu, legumes, poultry, and fish) help preserve muscle mass, which is one of the biggest clinical concerns with GLP-1 – induced weight loss (5). Fibre-rich foods (berries, leafy greens, oats, whole grains, vegetables, lentils) help manage constipation – one of the most common side effects – while also supporting gut health and fullness (4,5,6,7) Smaller, more frequent meals help reduce nausea and maintain energy when early satiety is strong (7).

Hydration also becomes essential, as reduced appetite often leads to lower fluid intake. With fewer meals and smaller portions overall, every bite has to work harder, supplying protein, fibre, vitamins, minerals, and healthy fats that the body still needs daily for metabolic and digestive function (4).

Major clinical bodies now stress that nutrition must be part of GLP-1 care, not an optional add-on. As noted in a 2025 expert consensus statement:

“Evidence-based nutritional and lifestyle strategies play a pivotal role to address key challenges around GLP-1 treatment of obesity, making clinicians more effective in advancing their patients’ health.” – Dr. Dariush Mozaffarian, MD, DrPH  (4)

Similarly, professional nutrition groups advise that patients should receive dietitian-supported guidance to ensure sufficient protein, micronutrients, hydration, and exercise – particularly resistance training – to maintain muscle mass and long-term health (5).

Even with effective appetite reduction and weight loss, “nutrient status should be addressed to optimize outcomes for GLP-1 patients” (6). Studies show that individuals on GLP-1 drugs commonly fall short in fruit, vegetables, dairy, fibre, calcium, iron, magnesium, potassium, and vitamins A, C, D, E, K and choline, making nutritional support even more necessary (6).

In short: GLP-1 medications can change appetite, but they do not change the body’s nutritional needs. Whole foods, adequate protein, fibre, and micronutrients remain essential for health, for minimising side effects, and for sustaining long-term results.

Future-Proofing Your Gut: Why GLP-1 Results Start in the Microbiome

Even if GLP-1 medications or GLP-1-supportive foods help right now, the long-term benefits only last if your gut stays healthy, diverse, and resilient. When appetite drops and people stop nourishing their microbiome properly, issues like low nutrient intake, muscle loss, slower digestion, or shifts in gut bacteria can show up months later. A strong GLP-1 response depends on the foundations of gut health: a well-fed microbiota, a strong gut lining, steady blood-sugar exposure, and adequate nutrient intake (8,9).

Research shows that the gut microbiome is a dynamic system shaped by diet, environment, early-life nutrition, medication use, and even genetics. If these foundations weaken – for example through low fibre intake, poor plant diversity, or frequent antibiotics – the microbiota becomes less resilient. That’s when problems like constipation, fatigue, nutrient gaps, inflammation risk, and even reduced GLP-1 sensitivity can creep in (8).

On the other hand, consistently supporting the microbiome with SCFA-producing fibres, diverse plant foods, slow-digesting starches, and polyphenol-rich ingredients helps maintain a stable and adaptable gut ecosystem. A microbiome that can bounce back from change – and generate beneficial compounds like SCFAs – keeps digestion smoother, appetite signals clearer, and metabolic processes more efficient. In simple terms: the habits that boost GLP-1 today are the same habits that future-proof your gut and metabolic health (8).

Foods That Boost Natural GLP-1 Release and Where To Find Them

Source: Tsuda et al., 2015 (10)

While the research highlights specific compounds like whey peptides, olive-oil lipids, and quercetin, the bigger picture is that whole foods rich in fibre, healthy fats, and polyphenols naturally support many of the same GLP-1 pathways. That’s why blends like Frinks® – packed with berries, seeds, healthy plant fats, and slow-digesting fibres – can help slow digestion, boost satiety, and increase beneficial gut fermentation in a gentle, food-first way. They’re not a replacement for medical treatment, but they do offer an easy, daily way to nourish the same systems your gut relies on to produce and activate GLP-1 naturally.

References

1. Moiz A, Filion KB, Tsoukas MA, Yu OH, Peters TM, Eisenberg MJ. Mechanisms of GLP-1 receptor agonist–induced weight loss: a review of central and peripheral pathways in appetite and energy regulation. Am J Med. 2025;138(6):934-940. doi:10.1016/j.amjmed.2025.01.021.
2. Qin W, Ying W, Hamaker B, Zhang G. Slow digestion-oriented dietary strategy to sustain the secretion of GLP-1 for improved glucose homeostasis. Compr Rev Food Sci Food Saf. 2021;20(5):5173-5196. doi:10.1111/1541-4337.12808.
3. Managing the gastrointestinal side effects of GLP-1 receptor agonists in obesity: recommendations for clinical practice. Postgrad Med. 2022. doi:10.1080/00325481.2021.2002616.
4. Nutritional considerations for patients on weight loss therapies. PMC. 2024. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12264624/
5. New multi-society guidance for clinicians prescribing GLP-1/GIP medications. SciDirect. Available from: https://www.sciencedirect.com/science/article/pii/S266736812500049X
6. Nutrient intake inadequacies among GLP-1 users. Front Nutr. 2025. Available from: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1566498/full
7. UCHealth. Nutrition is vital when taking GLP-1 weight-loss drugs. Available from: https://www.uchealth.org/today/nutrition-vital-when-taking-glp-1-weight-loss-drugs/
8. Greenhalgh K, Meyer KM, Aagaard KM, Wilmes P. The human gut microbiome in health: establishment and resilience of microbiota over a lifetime. Environ Microbiol. 2016;18(7):2103-2116. doi:10.1111/1462-2920.13318.
9. Vandenplas Y. Healthy gut microbiota and long-term health. Benef Microbes. 2014;6(2):173-179. doi:10.3920/BM2014.0072.
10. Tsuda T. Possible abilities of dietary factors to prevent and treat diabetes via the stimulation of glucagon-like peptide-1 secretion. Mol Nutr Food Res. 2015;59(7):1264-1273. doi:10.1002/mnfr.201400871.