GLP-1 Production Without The Medication

Here's your cheat sheet to eating a diet that will naturally increase for GLP-1 production, without taking medications. Included are what nutrients matter the most, which foods, to eat and easy meal ideas.

 What Matters Most for Boosting GLP-1?

Natural Fiber (especially soluble fiber) – slows digestion, prolongs satiety, and triggers GLP-1 release.
 Protein – high-protein meals stimulate GLP-1 secretion.
 Healthy fats – monounsaturated fats support GLP-1 and help you stay full.
 Bitter compounds – certain bitter foods can stimulate GLP-1.
 Stable blood sugar – slow carbs prevent crashes that spike hunger hormones.

Best Foods to Boost GLP-1

High-fiber foods: chia seeds, flaxseed meal, oats, legumes (lentils, black beans, chickpeas), barley, psyllium husk
Protein sources: eggs, Greek yogurt, cottage cheese, fish, chicken, tofu, tempeh, whey protein
Healthy fats: avocado, extra-virgin olive oil, nuts (almonds, walnuts), seeds (pumpkin, sunflower)
Bitter foods: arugula, dandelion greens, radicchio, bitter melon
Low-glycemic carbs: sweet potatoes, quinoa, steel-cut oats, non-starchy vegetables

More information on foods that naturally boost GLP-1 

Meal Prep Recipes for GLP-1 Boost

 Savory Egg & Veggie Muffins
• Why? High protein + fiber-rich veggies = GLP-1 gold.
Ingredients:
• 6 eggs
• 1 cup spinach, chopped
• ½ cup diced bell pepper
• ¼ cup onion, minced
• Salt, pepper, chili flakes

Directions:
• Whisk eggs, stir in veggies + seasoning.
• Pour into muffin tin.
• Bake at 350°F for 18–20 min.
• Store in fridge for easy grab-and-go breakfasts.

Fiber-Packed Overnight Oats
• Why? Oats + chia = GLP-1-boosting soluble fiber bomb.
Ingredients:
• ½ cup rolled oats
• 1 tbsp chia seeds
• ¾ cup unsweetened almond milk
• ½ cup berries
• 1 tbsp almond butter

Directions:
• Mix everything in a jar, refrigerate overnight.
• Stir in morning, top with nuts or seeds.

Quinoa Chickpea Power Salad
• Why? Protein + fiber + healthy fat = stable blood sugar + fullness.
 Ingredients:
• 1 cup cooked quinoa
• 1 cup canned chickpeas, rinsed
• ½ cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, finely chopped
• Dressing: 2 tbsp olive oil + juice of 1 lemon + 1 tsp Dijon + pinch of salt & pepper

Directions:
• Toss everything together, refrigerate for lunches all week.⸻ 

Bitter Greens Sauté
• Why? Bitter greens can stimulate GLP-1; pairing with fat helps absorption.
Ingredients:
• 2 cups arugula or dandelion greens
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Optional: chili flakes

Directions:
• Heat olive oil, sauté garlic.
• Add greens, cook until wilted.
• Season with salt, pepper, chili flakes.

Chia Protein Shake
• Why? Liquid fiber + protein keep hunger hormones at bay.
 Ingredients:
• 1 cup unsweetened almond milk
• 1 scoop vanilla or chocolate protein powder
• 1 tbsp chia seeds
• ½ banana

​Directions:
• Blend until smooth, let sit 5 min so chia thickens.

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