Foods that naturally reduce your appetite
Some naturally occurring foods and compounds perform many of the same functions as injectable weight-loss medications by stimulating the production of GLP-1 (glucagon-like peptide-1) and GIP (glucose-dependent insulinotropic polypeptide) in the body. GLP-1 and GIP play a role in appetite regulation, insulin secretion and metabolism.
In short: These foods make you feel less hungry, making them a great option for patients looking to lose weight or who are already taking weight-loss medications like compounded semaglutide because they can help you potentially lose more weight faster.
Here is what the data says about which foods to include in your weekly diet:
Dietary fiber & resistant starch
Foods high in soluble fiber (e.g., oats, legumes, flaxseeds, apples, and psyllium) can enhance GLP-1 secretion by stimulating gut microbiota fermentation and short-chain fatty acid (SCFA) production (Hansotia & Drucker, 2005).
Resistant starch in green bananas, cooked and cooled potatoes and legumes may also promote incretin release.
Protein-rich foods
Whey protein (found in dairy products) has been shown to stimulate GLP-1 secretion and improve insulin sensitivity (Baggio & Drucker, 2007).
Eggs, fish, and lean meats contain amino acids like leucine, which can enhance GLP-1 levels.
Healthy fats
Olive oil and nuts (rich in monounsaturated fats) have been linked to higher GLP-1 levels and improved glucose metabolism (Liu, 2024).
Omega-3 fatty acids (found in fish and flaxseeds) may influence incretin hormone activity.
Bitter foods & bioactive compounds
Bitter melon has been shown to stimulate GLP-1 secretion and improve glucose control.
Fagonia cretica (a traditional medicinal plant) has been identified as a natural GLP-1, promoting incretin hormone release (Jafri et al., 2016).
Fermented foods
Kimchi, sauerkraut, and yogurt may promote gut health and enhance GLP-1 production through microbial metabolites.
Polyphenols & flavonoids
Tea catechins (found in green tea), curcumin (from turmeric), and anthocyanins (from berries) have been linked to enhanced GLP-1 secretion and insulin sensitivity (Jiang et al., 2023).
If you’re interested in a weight-loss program (that can include injectable medications and full-day meal plans tailored to invlude some of the ingredients mentioned above) then go ahead and schedule a free, 10-minute consultation or an appointment with our obesity medicine board-certified doctor, book one below.
