5 foods that naturally stimulate the ‘Ozempic hormone’

Want to shed pounds without getting poked? Your fork might be the fix.

While GLP-1 drugs like Ozempic and Wegovy have taken the weight-loss world by storm, there are some everyday foods that offer similar benefits naturally — no needle required.

“No one food is a magic bullet for anything, but getting a balanced diet rich in nutrition-dense foods is a great way to manage your appetite and feelings of being full,” Dr. Amir Khan, a general practitioner, said in an Instagram video.

Khan broke down five foods to add to your diet if you’re looking to naturally boost your levels of GLP-1, the hunger-controlling hormone that these trendy drugs are designed to mimic.

An added bonus: These foods are also packed with nutrients that benefit your whole body, not just your waistline.

But first: what is GLP-1?

GLP-1 is a hormone released by the small intestine after you eat, according to the Cleveland Clinic.

It plays several key roles in how the body processes food, including triggering insulin production to turn meals into energy and lower blood sugar levels.

It also suppresses glucagon, a hormone that raises blood sugar, and slows stomach emptying, which helps you feel fuller for longer.

GLP-1 drugs mimic this natural process by curbing appetite and reducing food intake, often leading to weight loss.

But according to Khan, some kitchen staples can produce similar effects.

#1 Eggs

Packed with protein and monounsaturated fats, eggs have been shown to help boost GLP-1 secretion.

“Egg whites in particular are thought to be beneficial to GLP-1 release,” Khan said.

A 2016 study compared a bagel breakfast to one with three eggs. The egg meal led to lower blood sugar after eating, less hunger, and reduced food intake over the next 24 hours.

#2 Certain nuts

Almonds, pistachios, and walnuts may help boost GLP-1 thanks to their fiber, protein, and healthy fats.

These nutrients work together to slow digestion, leading to a more steady rise in blood sugar and improving insulin sensitivity.

#3 High-fiber grains

Grains like oats, barley and whole wheat are packed with soluble fiber, which dissolves in water and forms a gel-like substance in your gut. 

This gel slows digestion and the release of glucose into your bloodstream, preventing sugar spikes and triggering GLP-1 release.

#4 Olive oil

“Studies suggest unsaturated fats, like those in olive oil, stimulate GLP-1 release better than saturated fats found in butter,” Khan explained.

Olive oil also slows carbohydrate digestion, helping prevent rapid blood sugar spikes.

Its polyphenols and vitamin E provide antioxidant and anti-inflammatory benefits that support hormone regulation — including GLP-1.

A 2021 review found that a Mediterranean diet rich in olive oil led to higher post-meal GLP-1 levels, improved insulin sensitivity, and lower blood sugar compared to diets high in saturated fats.

#5 Some vegetables

Veggies like Brussels sprouts, broccoli and carrots are loaded with fiber, which helps regulate blood sugar.

Gut bacteria break down that fiber into short-chain fatty acids, which Khan says signal gut cells to release GLP-1 into the bloodstream.

A 2022 study found that eating vegetables before carbs significantly improved glucose and GLP-1 levels in people with type 2 diabetes — especially an hour after eating.

America’s weight problem

About one in eight US adults have tried a GLP-1 drug, according to a 2024 KFF poll. Among them, nearly four in 10 say weight loss was the primary reason.

Obesity is an epidemic in America, with more than two in five adults and nearly one in five kids and teens classified as obese, per the CDC.

The health fallout is huge. Obesity is a risk factor for a wide range of chronic conditions, including heart disease, type 2 diabetes, osteoarthritis, sleep apnea, kidney disease and even several cancers.

But it’s not just physical. Obesity can take a toll on mental health, with research showing it increases the risk of developing low self-esteem, depression, eating disorders and chronic stress.

On top of that, people with obesity often face bias at school and work, taking a serious toll on their quality of life.