9 Natural Ways to Boost Your GLP-1

Published Jan 02, 2025

|

Updated Jan 04, 2025

|

Est. reading time: 4 minutes

Key points

  • GLP-1 is a hormone that controls hunger, blood sugar, and digestion, and can be naturally increased to aid weight management and metabolic health.
  • Consuming healthy fats, lean proteins, and fiber-rich foods can stimulate the body's natural production of GLP-1, improving insulin sensitivity and blood sugar levels.
  • Fermented foods, nuts and seeds, green tea, and certain spices may also help raise GLP-1 levels naturally and improve overall gut health.
  • Supplements such as psyllium, berberine, yerba mate, curcumin, ginseng, and wild bitter gourd may also increase GLP-1 levels and improve insulin sensitivity and metabolic health.

Get access to weight loss medication

9 Natural Ways to Boost Your GLP-1

3 Types of Foods That Increase GLP-1

First, it’s important to understand how adequate glucagon-like peptide secretion plays a role, in weight reduction — according to BioMed Central, to it delays the process of stomach emptying to make you feel full for periods after meals. It also sends signals to the brain to decrease hunger and food consumption making it easier to cut down on calorie intake — similar to an appetite suppressant. This hormone is also responsible for enhancing insulin sensitivity and regulating blood sugar levels — ultimately leading to improved metabolic health and weight control. Knowing this, it is easy to understand why people who are diagnosed with obesity can benefit from glucagon-like peptide medications.

While medications are appropriate for many individuals, some individuals can benefit from exploring natural approaches to boost GLP-1 levels instead of relying on medication to supplement a good diet. Some researchers believe that certain food choices can stimulate the body's production and release of glucagon-like peptide secretion in the intestines. These researchers, as dicussed in various NIH research publications, propose that incorporating these foods into your meals or snacks could naturally increase your natural GLP-1 levels. Potentially assisting you in reaching your weight goals and improving insulin sensitivity and blood sugar levels without the use of GLP medications. Below are some food options that might help you enhance your GPL levels naturally:

  1. Healthy fats, such as salmon, mackerel, sardines, avocado, olives and olive oil, and flaxseeds

  2. Lean proteins, such as fish, chicken, turkey, eggs, lean beef, low-fat dairy, tofu, and soybeans

  3. Foods rich in soluble fiber, such as fruits, vegetables, whole grains, legumes, flaxseeds, and chia seeds

Additionally, fermented foods, nuts and seeds, green tea, and spices like cinnamon and turmeric are also thought to be beneficial in raising GPL-1 levels naturally and improving overall gut health.

6 Supplements That Increase GLP-1

Although dietary changes are likely to have the greatest effect, increasing GLP-1 levels through supplementation might offer another avenue for adding to your body’s own natural GLP-1 production. As with all supplements, these are offered for your information. Please check with your doctor before adding any new supplements to your routine. Here is a list of supplements that researchers from various NIH reseources note you should consider:

1. Psyllium

The water-soluble fiber psyllium comes from the husks of Plantago ovata seeds, commonly used to promote digestive health and regularity. It increases GLP-1 levels, probably due to fermentation in the gut, which also leads to GLP-1 secretion.

2. Berberine

Berberine is a compound in many plants that has been used in traditional Chinese medicine for centuries. Clinical trials show that berberine can increase GLP-1 levels and improve insulin sensitivity, both of which might support weight management and metabolic health.

3. Yerba mate

Yerba mate is a traditional South American herbal tea. It is a stimulant like tea, coffee or cocoa. When consumed rhythmically, mate reportedly reduces feelings of hunger. Yerba mate has been shown to stimulate GLP-1 secretion in some studies, lending support to the drink’s credited ability to promote weight loss.

4. Curcumin

Curcumin, the active component in turmeric, has potent anti-inflammatory and antioxidant properties. Studies have shown that curcumin can boost GLP-1 levels that can aid your management of glucose and weight.

5. Ginseng

Korean red ginseng also upregulates GLP-1 secretion, and may also help by reducing your cortisol levels and your blood sugar levels. So, ginseng might also be useful if you’re trying to raise your GPL-1 naturally — in fact, ginseng tea actually has many health benefits!

6. Wild bitter gourd (Momordica charantia)

Also known as bitter melon, the wild bitter gourd plant is related to cucumbers and melons and has long been used in traditional medicine to treat diabetes. Some researchers believe it could also help increase the secretion body’s own glucose and GLP hormone.

Medical Weight Loss Near Me

SolvHealth can connect you with a licensed weight loss professional who can help you with your weight loss journey. Whether you’re interested in the latest in GLP based treatments to manage your weight after gastric bypass surgery or you’re interested in learning natural ways to palpate your metabolism, SolvHealth can help you find qualified specialists in your area — visit SolvHealth to find weight loss help near you.


FAQs

What is GLP-1 and why is it important for weight management and metabolic health?

GLP-1, or Glucagon-like peptide, is a hormone naturally secreted by the intestines. It plays a crucial role in managing weight and overall metabolic health by controlling hunger levels, regulating blood sugar, and aiding the digestive process. It delays stomach emptying, making you feel full for longer periods after meals, and sends signals to the brain to decrease hunger and food consumption. It also enhances insulin sensitivity and regulates blood sugar levels, leading to improved metabolic health and weight control.

What are some natural ways to boost GLP-1 levels?

Certain food choices and supplements can stimulate the body's natural production and release of GLP-1. Foods that can potentially boost GLP-1 levels include healthy fats (like salmon, mackerel, avocado, olives, and flaxseeds), lean proteins (like fish, chicken, turkey, and eggs), and foods rich in soluble fiber (like fruits, vegetables, whole grains, and legumes). Supplements that can increase GLP-1 levels include psyllium, berberine, yerba mate, curcumin, ginseng, and wild bitter gourd.

Can dietary changes alone significantly increase GLP-1 levels?

Yes, dietary changes are likely to have the greatest effect on increasing GLP-1 levels. Incorporating foods that stimulate the body's production and release of GLP-1 into your meals or snacks could naturally increase your GLP-1 levels, assisting in reaching weight goals and improving insulin sensitivity and blood sugar levels.

Are there any potential side effects of increasing GLP-1 levels?

The article does not mention any specific side effects of increasing GLP-1 levels. However, as with any changes to diet or supplement routine, it is always recommended to consult with a healthcare professional before making any significant changes.

Can I use supplements to increase my GLP-1 levels?

Yes, certain supplements can potentially increase your body’s natural GLP-1 production. These include psyllium, berberine, yerba mate, curcumin, ginseng, and wild bitter gourd. However, it is important to consult with your doctor before adding any new supplements to your routine.

Lose up to 20% body weight

Get access to weight loss medication

Explore personalized weight loss solutions from both local and virtual healthcare providers. See if you qualify for GLP-1s like Ozempic, Wegovy and Zepbound.

Explore weight loss programs

Dr. Rob Rohatsch, MD, is a Board-Certified Emergency Medicine physician and urgent care executive. He earned his MD from Jefferson Medical College, currently serves on multiple boards and is Solv’s Chief Medical Officer.

How we reviewed this article

Medically reviewed

View this article’s sources and history, and read more about Solv’s Content Mission Statement, editorial process, and editorial team.

Sources

5 sources

Solv has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

History

Solv’s team of medical writers and experts review and update our articles when new information becomes available.

  • January 02 2025

    Written by Solv Editorial Team

    Medically reviewed by: Dr. Rob Rohatsch, MD

5 sources

Solv has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

Solv’s team of medical writers and experts review and update our articles when new information becomes available.

  • January 02 2025

    Written by Solv Editorial Team

    Medically reviewed by: Dr. Rob Rohatsch, MD

Topics in this article

WellnessDiabetesNutritionMedication
Lose up to 20% body weight

Get access to weight loss medication

Explore personalized weight loss solutions from both local and virtual healthcare providers. See if you qualify for GLP-1s like Ozempic, Wegovy and Zepbound.

Explore weight loss programs

This site uses cookies to provide you with a great user experience. By using Solv, you accept our use of cookies.