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Foods that Increase GLP-1 Naturally

By Joe Boland

April 30, 2025

If you're looking to manage a healthy weight, curb hunger or support already healthy blood sugar control, understanding how to increase GLP-1 naturally can be a game-changer. This powerful hormone plays a vital role in appetite regulation and metabolism, and the best part is there are foods that increase GLP-1 naturally, along with supplements and lifestyle modifications that can support this hormone.

So if you’re wondering what GLP-1 is, its benefits and the best foods that can increase GLP-1, along with other natural ways to support healthy levels, you’ve come to the right place.

What is GLP-1?

GLP-1, short for glucagon-like peptide-1, is a hormone produced in the gut in response to eating. It’s part of the body’s natural system to regulate digestion and blood sugar.

Here’s how GLP-1 works:

• Stimulates insulin secretion to aid blood glucose levels

• Reduces glucagon (a hormone that raises blood sugar)

• Slows gastric emptying, helping you feel full longer

• Suppresses appetite, leading to lower food intake

GLP-1 also influences the brain’s appetite centers and improves communication between the gut and the brain.

Because of these effects, GLP-1 is also the target of several weight loss and diabetes medications like semaglutide, but you don’t need a prescription to support this hormone naturally.

Benefits of healthy GLP-1 levels

Optimizing GLP-1 can lead to a range of health benefits. In fact, research has shown that healthy GLP-1 levels potentially can lead to:

• Better appetite control and reduced food cravings

• Improved insulin sensitivity and blood sugar stability

• Sustainable healthy weight maintenance

• Enhanced gut-brain communication

• Healthy insulin levels

• Gut health support

In addition, research has shown that GLP-1 can support heart health, while emerging studies suggest GLP-1 may support brain function. Considering it's been found to help increase satiety, balance energy levels and interact with the gut microbiome, studies also have shown that higher GLP-1 levels are associated with reduced food intake and improved metabolic markers as well.

Now let’s explore how to naturally increase GLP-1, starting with your diet.

Foods that increase GLP-1 levels

Certain foods can stimulate GLP-1 secretion or help maintain its activity in the body. Here are the top options:

1. Protein-rich foods

Protein promotes GLP-1 release and supports fullness, and high-protein meals stimulate GLP-1 and peptide YY (PYY), another satiety hormone.

Studies have shown that protein intake increases satiety hormones, including GLP-1, leading to reduced calorie intake.

High-protein foods that increase GLP-1 include:

• eggs

• fish

• chicken

• lean meats

• Greek yogurt

• tofu

• legumes

2. Fermented foods

These foods support gut health, which is closely linked to GLP-1 production. Probiotics in fermented foods support the microbiota, which plays a role in GLP-1 signaling.

A healthy microbiome is linked to better incretin hormone response, and GLP-1 is an incretin hormone.

Some of the best fermented foods that increase GLP-1 include:

• yogurt

• kefir

• sauerkraut

• kimchi

• miso

3. High-fiber foods

Fiber slows digestion and helps release GLP-1 steadily. Soluble fiber, in particular, increases fermentation in the colon, promoting short-chain fatty acids (SCFAs) like butyrate, which enhance GLP-1 release.

Clinical data has indicated that fiber increases post-meal GLP-1 secretion as well.

High-fiber foods that increase GLP-1 include:

• leafy greens

• oats

• beans

• lentils

• berries

• flaxseeds

• chia seeds

4. Healthy fats

Fats enhance GLP-1 secretion and prolong satiety. Omega-3s from fatty fish and monounsaturated fats from avocados and olive oil, for instance, enhance GLP-1 levels.

Healthy fats not only support heart health, but also increase GLP-1 levels by delaying gastric emptying and enhancing satiety.

Some foods that increase GLP-1 due to their healthy fats include:

• avocados

• nuts

• olive oil

• fatty fish, like salmon

5. Dark chocolate (in moderation)

Dark chocolate is rich in flavonoids that may support GLP-1 activity. Polyphenols in dark chocolate (70 percent cacao or higher) have been shown to support insulin sensitivity and thus may indirectly enhance GLP-1 signaling, according to research.

6. Bitter foods

Compounds in bitter foods activate taste receptors in the gut, which can stimulate GLP-1 release via enteroendocrine signaling. Bitter foods that increase GLP-1 levels include:

• arugula

• dandelion greens

• bitter melon

• kale

• mustard greens

7. Herbs and spices

Cinnamon, ginger, turmeric and fenugreek have been shown to increase GLP-1 levels, either by delaying gastric emptying or enhancing gut hormone signaling. For example, cinnamon may enhance GLP-1 secretion and support healthy blood sugar control.

Other herbs and spices that support this hormone include:

• cumin

• coriander

• garlic

• black pepper

8. Vegetables

Cruciferous vegetables like broccoli, cabbage and Brussels sprouts contain sulforaphane, which may support GLP-1 signaling by aiding a healthy response to inflammation. Leafy greens and carrots are high in phytonutrients and fiber, as well, both of which support GLP-1 activity and gut health.

Supplements that may support GLP-1

If you're looking to go a step further, certain supplements may also enhance natural GLP-1 levels, such as:

1. Berberine

Berberine is a plant compound shown to increase GLP-1 and support healthy blood sugar regulation. In fact, it’s been shown in studies to significantly increase GLP-1 secretion, and berberine also supports insulin sensitivity and healthy glucose metabolism.

2. Omega-3 fatty acids

Found in fish oil, omega-3s may promote GLP-1 production and a healthy response to inflammation. DHA and EPA, in particular, improve GLP-1 sensitivity in the gut-brain axis, especially when combined with a high-fiber diet.

EPA and DHA also can modulate GLP-1 levels and improve post-meal glucose control by helping the body respond in a healthy manner to inflammation in the gut.

3. Curcumin (from turmeric)

Found in turmeric, curcumin has been linked to GLP-1 signaling and metabolic function.

Curcumin has demonstrated the ability to enhance GLP-1 signaling pathways and may support insulin sensitivity and metabolic health. It also supports beta-cell function in the pancreas.

4. Probiotics

Probiotics are known to support gut health and may indirectly support GLP-1 levels.

Specific strains can modulate GLP-1 secretion through SCFA production and gut-brain signaling. Lactobacillus and Bifidobacterium, for instance, help balance the gut microbiome, which influences GLP-1 production through fermentation of fibers into SCFAs.

5. Inulin

A prebiotic fiber found in chicory root, inulin enhances SCFA production and GLP-1 release. Clinical trials have shown improved satiety and glucose control with daily supplementation.

Studies also have relayed its role in appetite control and glucose management.

6. Alpha-lipoic acid (ALA)

ALA supports insulin sensitivity and may increase GLP-1 levels by helping respond to inflammation in a healthy way and enhancing mitochondrial function in cells. This antioxidant has been found to improve glucose uptake and may enhance GLP-1 response through mitochondrial and insulin-signaling pathways.

7. Protein powders

Whey and plant-based protein powders are convenient ways to stimulate GLP-1, especially post-workout or as meal replacements.

Whey protein in particular has been shown to stimulate a stronger GLP-1 response than casein or soy. Hydrolyzed whey may offer even more potent effects.

8. Psyllium husk

This soluble fiber slows digestion and increases GLP-1 levels, in part by delaying gastric emptying, which promotes satiety.

It also reduces post-meal glucose spikes and supports overall gut health.

9. Yerba mate

This traditional South American tea contains polyphenols that enhance GLP-1 secretion and help regulate lipid metabolism. Animal and human studies suggest yerba mate increases GLP-1 levels and reduces appetite, likely via polyphenols and gut stimulation.

10. Ginseng

Both American and Korean ginseng have shown promise in increasing GLP-1 and enhancing glucose uptake in tissues. Research has relayed the potential to elevate GLP-1 levels and support blood sugar regulation via bioactive ginsenosides.

Note: Always consult your healthcare provider before starting new supplements, and combine with a healthy diet and lifestyle.

Lifestyle changes that can help increase GLP-1 naturally

Your daily habits can have a major impact on GLP-1. Here’s what helps:

1. Regular exercise

Both cardio and resistance training stimulate GLP-1 secretion and improve insulin response. Exercise also aids with a healthy response to inflammation and supports gut hormone sensitivity.

2. Quality sleep

Poor sleep impairs GLP-1 and increases appetite-regulating hormones like ghrelin. Prioritizing seven to nine hours per night helps regulate appetite and supports metabolic hormones.

3. Time-restricted eating

Intermittent fasting, especially 16:8 or early time-restricted feeding, boosts GLP-1 and improves insulin sensitivity by aligning food intake with circadian rhythms.

4. Stress management

Chronic stress increases cortisol, which can inhibit GLP-1. Mind-body practices like deep breathing, yoga, meditation, nature walks or even forest bathing have been shown to positively affect gut hormone regulation.

5. Slow, mindful eating

Eating slowly enhances gut hormone signaling and helps you feel full with less food. In fact, research has found that chewing thoroughly and savoring food increases GLP-1 and satisfaction levels.

Conclusion

GLP-1 is more than just a buzzword in the wellness world; it's a key player in appetite control, blood sugar balance and long-term metabolic health.

The good news is you don’t need expensive prescriptions to support it. By eating the right foods that increase GLP-1, using targeted supplements and making a few lifestyle shifts, you can boost this hormone naturally and sustainably.

Start with one or two changes, and build from there. Your body (and your appetite) will thank you.