What to Eat and Drink While on GLP-1: Ideas for a Healthier, Happier Gut

Starting weight loss with GLP-1 medication like Ozempic, Wegovy, or Mounjaro can change your entire relationship with food.

You may feel fuller faster. You will probably eat less. You could experience side effects like nausea, constipation etc.

At the same time, you may be wondering:
“What should I eat now?”
“What foods will help my gut feel better?”

And that is where the right nutrition and the gut microbiome come in.

Your Gut Microbiome and Weight Loss: Why It Matters

Your gut is home to trillions of bacteria that play an essential role in digestion, immunity, inflammation, and even how your body processes food and stores fat.

GLP-1 medications change:

How quickly food moves through your stomach.
How hungry you feel.
Which foods your body tolerates.

They can also shift your microbiome balance, especially if your food intake or variety decreases. [1]

That is why organisations like the World Obesity Federation [2] and EASO – European Association for the Study of Obesity [3] recommend nutritional counselling alongside GLP-1 medication and many dietitians now emphasise gut health as part of long-term obesity care.

Forte80™ Supports Your Gut While on GLP-1s

Forte80™ is a probiotic supplement designed specifically to support gut comfort during GLP-1 treatment. It includes four clinically researched strains that help with:

Gastrointestinal side effects: nausea, constipation, bloating etc.
Microbiome balance as your body and diet changes.

Pairing GLP-1 and Forte80™ with the right foods and drinks can make a big difference in how your body feels, how your gut works, and how motivated you feel to stay on track.

Follow Medical Guidance First

As always:

Your doctor and dietitian are your main guides.
These food and drink ideas are supportive suggestions - not medical advice.
Every person and every gut is different. Go slowly, and listen to your body.

Food and Drink Suggestions for GLP-1 + Forte80™ Users

Here is a table of ideas to help you feel nourished, comfortable, and gut-supported -while managing common GLP-1 side effects like constipation, nausea, or bloating. [4]

Eat / Drink More Of	Limit or Avoid	Why It Matters
Cooked vegetables (carrots, zucchini, spinach)	Raw, fibrous veggies (e.g. raw broccoli, cabbage)	Cooked veg is gentler on digestion, reduces gas and bloating
Lean protein (chicken, tofu, fish, eggs)	Fatty/red meats, sausages	Lean protein supports muscle, slows hunger, is better tolerated on GLP-1
Whole grains (oats, quinoa, brown rice)	White bread, ultra-processed snacks	Fiber supports microbiome and bowel regularity with Forte80™
Soft fruits (bananas, berries, applesauce)	Citrus, dried fruits in excess	Softer fruits are easier to digest; reduce reflux and sweet cravings
Unsweetened probiotic-rich yogurt or kefir	Hard cheeses, high-fat dairy	Fermented dairy supports the gut without added heaviness
Still water, herbal tea, diluted juice	Sugary sodas, alcohol, sparkling water	Carbonation and sugar increase the risk of bloating and reflux on GLP-1
Light soups and stews	Large, heavy meals	Smaller portions and soft textures reduce nausea and promote fullness
Olive oil, avocado (in moderation)	Butter, fried food	Healthy fats can be anti-inflammatory, but GLP-1s may make you sensitive to high-fat meals
Ginger tea, peppermint tea	Chocolate, mint gum (can worsen reflux)	Herbal teas ease digestion; peppermint or ginger may reduce nausea

Tips for Eating Well on GLP-1s + Forte80™

Eat Slowly, in Small Portions

You will likely feel full quickly. Eating too fast can trigger nausea or discomfort.

Plan Balanced, Protein-Focused Meals

Protein helps preserve muscle, supports metabolism, and helps you feel fuller longer. For all weight loss journeys, proteins and strength training are two important factors to build muscle.

Prioritise Hydration

Water supports digestion, reduces constipation, and keeps energy up. Sip steadily, not just during meals.

Do Not Skip Meals Completely

Even if you are not hungry, aim for regular small meals or snacks to prevent energy dips, muscle loss, and nutrient gaps.

Take Forte80™ Daily

A healthy gut is a supported gut. Forte80™ helps ease gastrointestinal symptoms and supports microbiome health, making it easier to stay on your plan.

Final Word: What You Eat Can Help You Feel Better

GLP-1 medications work with your brain and your gut. That means what you eat and how your gut feels can shape your success.
By eating slowly and mindfully, supporting your digestion, and caring for your microbiome with Forte80™, you are giving your body what it needs to stay consistent, comfortable, and committed.

Learn more about Forte80™

References:

What to Eat and Drink While on GLP-1: Ideas for a Healthier, Happier Gut

Your Gut Microbiome and Weight Loss: Why It Matters

Forte80™ Supports Your Gut While on GLP-1s

Follow Medical Guidance First