10 Foods That Naturally Boost GLP-1 for Easier Weight Loss & Blood Sugar Control
- Savannah
- Dec 20, 2025
- 3 min read
By Savannah Ryan, Cookbook Author & Food Explorer December 20, 2025
With all the buzz around GLP-1 medications like semaglutide and oral sprays, many people are searching for natural ways to support this powerful hormone that regulates appetite, blood sugar, and metabolism.
The good news? You don’t need a prescription to encourage your body’s own GLP-1 production. Certain whole foods — rich in fiber, healthy fats, protein, and specific nutrients — have been shown in clinical studies to stimulate GLP-1 secretion, helping you feel fuller longer, reduce cravings, and support steady energy.
Below are the top 10 evidence-based foods that naturally boost GLP-1, plus simple ways to include them in delicious MAHA-friendly meals.
1. Avocados (Monounsaturated Fat Powerhouse)
Avocados are loaded with oleic acid, a fat shown to trigger GLP-1 release. One study found that adding avocado to meals increased post-meal GLP-1 levels significantly.
How to enjoy: Mash on sourdough toast, blend into dressings, or add to salads. → Try my Simple Olive Oil & Avocado Coffee for a surprising morning boost: Simple Olive Oil Coffee
2. Olive Oil (Extra-Virgin Gold)
Extra-virgin olive oil stimulates GLP-1 receptors directly in the gut. Research shows higher GLP-1 response when meals include EVOO versus other fats.
How to enjoy: Drizzle generously on vegetables, proteins, and salads. → Explore Mediterranean classics: Mediterranean Recipes → Featured in my cookbook: Savor Mediterranean on Amazon
3. Nuts (Especially Pistachios & Almonds)
Nuts slow digestion and provide healthy fats + fiber that promote sustained GLP-1 secretion. Pistachios show particularly strong effects in trials.
How to enjoy: Handful as snack or chopped on salads. → Try my Almond Joy Inspired Coffee: Almond Joy Coffee
4. Eggs (Protein + Choline)
High-quality protein from eggs triggers strong GLP-1 response. Studies show eggs at breakfast reduce hunger hormones all day.
How to enjoy: Boiled, scrambled in ghee, or baked. → More ideas: Quick Breakfast Recipes
5. Fatty Fish (Salmon, Sardines, Mackerel)
Omega-3s and protein in fatty fish increase GLP-1 while reducing inflammation. Regular consumption linked to better insulin sensitivity.
How to enjoy: Grilled, baked, or canned in olive oil. → Global fish dishes: International Recipes
6. Leafy Greens & Cruciferous Vegetables
High fiber slows gastric emptying, leading to prolonged GLP-1 release. Broccoli sprouts and spinach show particularly strong effects.
How to enjoy: Sautéed in coconut oil or raw in salads. → Try Sukuma Wiki (Kenyan greens): Sukuma Wiki Recipe
7. Berries (Raspberries, Blackberries, Strawberries)
Polyphenols and fiber in berries stimulate GLP-1 secretion more than many other fruits. Raspberries top the list for fiber content.
How to enjoy: Fresh, frozen in smoothies, or as dessert. → Sweet treats: Cookies and Sweets
8. Legumes (Lentils, Chickpeas)
Soluble fiber and plant protein create strong, sustained GLP-1 response. Studies show legumes outperform many other carbs.
How to enjoy: Soups, salads, or sides. → Explore: Vegan Recipes and Savor Plants
9. Fermented Foods (Kimchi, Sauerkraut, Kefir)
Gut-friendly bacteria enhance GLP-1 production via the microbiome. Regular fermented food intake linked to higher baseline levels.
How to enjoy: Side dish or topping. → Detox support: Detox Recipes
10. Oats & Barley (Beta-Glucan Fiber)
Beta-glucan dramatically increases GLP-1 secretion and slows glucose absorption.
How to enjoy: Overnight oats with berries and nuts.
Putting It All Together
Combine these foods for maximum effect:
Breakfast: Eggs + avocado + olive oil drizzle
Lunch: Fatty fish salad with greens and EVOO dressing
Snack: Berries + nuts
Dinner: Legume-based stew with fermented sides
For a full foundation on clean eating without seed oils, start here: Complete MAHA Kitchen Guide
Want more recipes using these GLP-1-boosting ingredients? → Download my free starter pack: 5 Free MAHA Recipes → Browse all collections: The Foodie Kitchen Blog → Shop global cookbooks: Cookbooks Page
Which of these foods will you add to your plate first? Share in the comments!
Tags: GLP-1 foods, natural weight loss, blood sugar control, MAHA diet, anti-inflammatory eating, hormone balance
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