Nature’s Ozempic: Foods That Mimic GLP-1 for Stable Blood Sugar + Recipes

I've had a number of clients in the clinic lately asking about weight management and insulin resistance. You’ve probably heard whispers about GLP-1 medications making headlines for their effects on blood sugar control and weight management. But here’s a delicious plot twist: Mother Nature has been crafting her own GLP-1-mimicking compounds long before pharmaceutical labs caught on. These naturally occurring substances work like skilled conductors, orchestrating a symphony of metabolic responses that keep your blood sugar steady and your appetite satisfied.

GLP-1 (glucagon-like peptide-1) is your body’s clever little hormone that acts like a metabolic traffic controller. When you eat, it signals your pancreas to release just the right amount of insulin, slows down gastric emptying (keeping you fuller for longer), and whispers sweet nothings to your brain’s appetite centre, telling it you’re quite content, thank you very much.

The good news? You don’t need a prescription to tap into these benefits. Your kitchen cupboard is already stocked with foods that can naturally boost your GLP-1 production.

I'd love to dive into this culinary medicine chest, with you. Shall we?

1. Protein: Your Metabolic Best Friend

Think of protein as your body’s reliable partner in crime who always shows up when needed. When you consume adequate protein, your intestinal cells respond by releasing GLP-1, creating a cascade of beneficial effects. The science is rather elegant: protein stimulates the release of incretin hormones, including our star player GLP-1, which then works its magic on blood sugar regulation. I would aim for 25-30 grams of protein per meal to really get things humming along.

Top protein sources that speak to your GLP-1 receptors are:

        •       Lean meats like chicken, turkey, and grass-fed beef
        •       Oily fish such as salmon, mackerel, and sardines (bonus points for omega-3s)
        •       Eggs (nature’s perfect protein package)
        •       Greek yoghurt (preferably unsweetened)
        •       Legumes like lentils, chickpeas, and black beans
        •       Quinoa (the overachiever of the grain world)

Special mention: If you’re looking to supercharge your protein intake whilst supporting your gut simultaneously, consider adding a quality protein and fibre supplement like our Supercharged Food Protein and Fibre, which is organic, sprouted and vegan. Add this to your daily routine. It’s like giving your digestive system a nutritional cuddle whilst feeding those beneficial GLP-1 pathways.

2. Chromium: The Unsung Hero of Blood Sugar Balance

Chromium might not win any popularity contests in the mineral world, but it deserves a standing ovation for its role in glucose metabolism. This trace mineral acts like a key that helps insulin unlock your cells’ doors, allowing glucose to enter more efficiently. Research suggests that chromium supplementation can enhance GLP-1 activity, creating a beautiful partnership in metabolic harmony. You can also supplement with our Love Your Gut powder or capsules which contain a small but measurable amount of chromium. 

Chromium-rich foods to befriend:

        •       Broccoli (the green superhero of vegetables)
        •       Whole grains like oats and barley
        •       Nuts, particularly Brazil nuts and almonds
        •       Green beans (simple but effective)
        •       Apples (an apple a day really might keep blood sugar spikes away)
        •       Turkey and chicken breast
        •       Egg yolks (don’t fear the yolk!)

The recommended daily intake hovers around 25-35 micrograms for adults, and the good news is that a varied, whole-food diet typically provides adequate amounts without much fuss.

3. Fibre: The Gentle Giant of Gut Health

If fibre were a person, it would be that wonderfully steady friend who always has your back. This indigestible carbohydrate works like a sponge in your digestive system, slowing glucose absorption providing fuel for your beneficial gut bacteria to produce short-chain fatty acids that stimulate GLP-1 release.

Soluble fibre is particularly brilliant at this job, forming a gel-like substance that acts as a buffer against rapid blood sugar spikes. Think of it as your internal speed bump for glucose.  

Fibre superstars to stock up on include:

        •       Oats (beta-glucan heaven)
        •       Chia seeds (tiny but mighty)
        •       Flaxseeds (golden or brown, both are nutritional gems)
        •       Psyllium husk (the gentle gut cleanser)
        •       Beans and lentils (the fibre champions)
        •       Artichokes (surprisingly high in prebiotic fibre)
        •       Pears and apples with skin (nature’s fibre delivery system)
        •       Brussels sprouts (love them or learn to love them)

Pro tip: Sprinkle ground flaxseeds or chia seeds on your morning yoghurt or porridge. These little seeds expand in liquid, creating that satisfying gel-like consistency that keeps you fuller for longer whilst feeding your GLP-1 pathways.

4. Bitter Foods: Embracing Life’s Sharp Edges

Here’s where things get fascinating: bitter compounds in foods can actually stimulate GLP-1 release through specialised taste receptors in your gut. It’s as if your digestive system has its own sophisticated palate, responding to these complex flavours with a surge of beneficial hormones.
These bitter compounds, called phytonutrients, don’t just add character to your meals – they’re metabolic medicine disguised as food. For a helping hand, you can also supplement with our Greens, Mushrooms, Protein and Adaptogens Blend. 

Deliciously bitter allies:
        •       Rocket (arugula for our American friends) – peppery and perfect in salads
        •       Dandelion greens (foraged or shop-bought, both work a treat)
        •       Dark chocolate (70% cacao or higher – finally, dessert with benefits!)
        •       Endive and radicchio (add gorgeous colour and crunch to salads)
        •       Kale (massaged with a bit of olive oil to tame the bitterness)
        •       Green tea (a gentle, caffeinated way to embrace bitter)
        •       Grapefruit (that wake-up-call citrus bite)

Kitchen wisdom: Start small with bitter foods if you’re not accustomed to them. Your taste buds are remarkably adaptable, and what seems intensely bitter today might taste pleasantly complex in a few weeks’ time.

5. Healthy Fats: The Smooth Operators

Healthy fats are like the smooth jazz of the nutrition world – they make everything better without making a fuss about it. These fats help slow gastric emptying, enhance satiety, and support the production of hormones that work alongside GLP-1 to keep your metabolism humming along nicely.

The key is choosing fats that love you back – those rich in omega-3s and monounsaturated fats that support rather than hinder your metabolic processes.

Your fat-tastic friends:
        •       Extra virgin olive oil (the liquid gold of the Mediterranean)
        •       Avocado and avocado oil (creamy, versatile, and nutrient-dense)
        •       Flaxseed oil (omega-3 superstar, best used cold)
        •       Nuts: almonds, walnuts, macadamias, and pistachios
        •       Seeds: hemp hearts, pumpkin seeds, and sunflower seeds
        •       Fatty fish (salmon, sardines, mackerel)
        •       Olives (the original Mediterranean snack)

Serving suggestion: Aim for a thumb-sized portion of healthy fats at each meal. Think a tablespoon of olive oil, a quarter of an avocado, or a small handful of nuts. Your hormones will thank you for the steady supply of building blocks.

6. Probiotics: Your Gut’s Besties

Your gut microbiome is like a bustling metropolis of microorganisms, and when the right residents are thriving, they produce compounds that directly stimulate GLP-1 release. Certain probiotic strains are particularly gifted at this metabolic magic, turning your digestive system into a hormone-producing factory.

The connection between gut health and GLP-1 is so strong that researchers are calling the gut microbiome a “metabolic organ” in its own right. Feed it well, and it feeds you back with better blood sugar control and enhanced satiety signals.

Probiotic-rich foods to cultivate:
        •       Kefir (fermented milk with attitude)
        •       Sauerkraut (unpasteurised for maximum benefit)
        •       Kimchi (spicy, fermented Korean vegetables)
        •       Miso (umami-rich fermented soybean paste)
        •       Tempeh (fermented soy with a nutty flavour)
        •       Natural yoghurt with live cultures
        •       Kombucha (fermented tea with fizz)

Extra support: For those of you who are wanting to give their gut microbiome a really comprehensive boost, consider a high-quality synbiotic like our Love Your Gut Synbiotic. This combines probiotics (the beneficial bacteria) with prebiotics (their favourite food), creating an environment where GLP-1-supporting microbes can truly flourish.

Bringing It All Together: Your GLP-1 Friendly Day

The beauty of this approach lies not in obsessing over individual foods, but in creating a eating pattern that naturally supports your body’s GLP-1 production. Picture a typical day that might include:

Breakfast: Greek yoghurt topped with ground flaxseeds, a handful of berries, and a sprinkle of chopped almonds

Snack: Golden Gut Latte (recipe below)

Lunch: A substantial salad with rocket, grilled chicken, avocado, and olive oil dressing

Snack: A small piece of dark chocolate with green tea or 

Dinner: Grilled salmon with roasted broccoli and quinoa

This isn’t about perfection or rigid rules – it’s about befriending your metabolism through thoughtful food choices. Your body has an incredible capacity to regulate itself when given the right tools, and these GLP-1-supporting foods are precisely those tools.

The most wonderful part? As you begin incorporating these foods regularly, you’ll likely notice that your appetite naturally regulates itself, your energy becomes more stable, and those afternoon sugar cravings start to fade into memory. It’s not magic – it’s simply your body doing what it was designed to do when properly supported.

So next time you’re planning your meals, remember that you’re not just feeding yourself – you’re conducting a beautiful metabolic orchestra, with GLP-1 as one of your most talented musicians. Give it the right notes, and watch the harmony unfold.

Please also enjoy my Broccoli Soup and Golden Gut Latte recipes below 🙂

Lee x 

Warming Golden Gut Latte

Grab your favourite mug and warm your hands and belly with this soothing anti-inflammatory latte. When you're in need of a mid-morning or afternoon pick-me-up, this caffeine-free blend will give you a daily dose of gut-loving golden spice and everything nice. With a combination of organic food-grade diatomaceous earth, naturally de-bittered organic turmeric, certified organic ginger, certified organic cinnamon and certified organic black pepper. You'll feel lighter, brighter and toasty from within.

Ingredients:

• 1 heaped tablespoon of Golden Gut Blend
• 1 cup of coconut milk (or your choice of milk)

Method:

• For a delicious drink just mix a heaped teaspoon into a saucepan, add milk of choice heat until warm and whisk. 

Broccoli Soup with Nutritional Yeast Flakes

Serves 4

Ingredients:

• 2 broccoli heads and stems roughly chopped
• 2 TBSP coconut oil-melted
• 2 cups homemade vegetable stock
• 2 garlic cloves
• 1 onion chopped
• 2 sticks celery copped
• Sea Salt to taste
• 1 handful fresh mint
• 1 handful fresh parsley
• ¼ cup coconut milk (optional)
• Handful of slithered almonds to garnish

Method:

In a large heavy bottom saucepan place coconut oil, heat and add garlic and onion and cook until translucent
Throw in chopped celery and cook through
Add the broccoli including stems and pour in stock
Bring to boil, reduce heat and add seasoning and herbs
Simmer for 15 minutes and stir in coconut milk
Place in blender then blend together until smooth and return to pan if it needs reheating
Garnish with slithered almonds