Tips for managing the effects of GLP-1 medications

Glucagon-like peptide-1 (GLP-1) medications are gaining popularity for their effect on weight loss. However, despite their benefits, some people experience side effects when taking these unique medications. While some side effects may be mild, others can be debilitating, impacting your ability to complete daily tasks and activities.

Do the positive effects of GLP-1 medications outweigh the negative side effects?

GLP-1 medications support weight loss, help reduce blood sugar levels, support heart health, and can lower the risk of complications from chronic health conditions, such as obesity and type 2 diabetes. Still, there are many side effects of GLP-1s that impact medication tolerance and long-term use.

GLP-1 medications affect appetite to encourage weight loss. GLP-1s suppress appetite and increase the release of insulin from the pancreas after a meal. Some reports indicate that using GLP-1 medications can lead to weight loss of 15 to 20 percent.

However, the side effects of GLP-1s can be annoying at best and debilitating at worst. Generally, symptoms arise as medication escalates and subside once you reach the maintenance dosage.

How to manage the most common side effects of GLP-1s

Side effects of GLP-1 medications likely result from delayed gastric emptying or the slower removal of food from the stomach. Delayed gastric emptying helps you feel full but can result in side effects like nausea, vomiting, diarrhea, and constipation.

Nausea

Nausea likely occurs from the effects of GLP-1 medications on the central nervous system.

-Eat a low-fat meal before taking your medication. Having some food in your stomach can prevent nausea.

-To help with nausea, try eating crackers or apples or drinking mint or ginger-based beverages 30 minutes after taking your GLP-1 medication. Reducing alcohol and carbonated drinks may also help alleviate nausea.

Vomiting

Focus on smaller, more frequent meals to minimize vomiting. Hydrate throughout the day to replenish fluids lost.

Diarrhea

Dehydration is a significant concern with diarrhea. Prioritize hydration using water, lemon, and salt to prevent dehydration. Avoid sports drinks that contain added sugar and may exacerbate other side effects of GLP-1 medications.

Although fiber is vital for weight management and is central to a healthy diet, limit it until diarrhea symptoms improve. Once symptoms have improved, you can gradually reintroduce high-fiber foods to your diet.

Focus on such bland and gentle foods as chicken broth, rice, carrots, and ripe peeled fruits. Avoid dairy products, coffee, alcohol, very hot and cold foods, and foods with sugar substitutes that end in "-ol." Sugar substitutes ending in "-ol" draw water into the gut, worsening diarrhea.

Constipation

If you experience constipation with GLP-1 medications, eat a healthy, balanced diet with adequate fiber and drink enough fluids. Increase movement (physical activity) to help with motility.

Consult your healthcare provider if you experience nausea or constipation from GLP-1 medications. In some instances, they may suggest anti-nausea pills or stool softeners to alleviate those side effects.

Other strategies for managing the effects of GLP-1 medications

Eat smaller, more frequent meals

GLP-1 medications can slow down digestion, leading to feelings of fullness or nausea. To ease this, try eating smaller meals more frequently throughout the day. This can prevent overwhelming your digestive system and help minimize discomfort.

Choose low-fat foods

High-fat meals can be difficult to digest and might intensify nausea from GLP-1 medications. Opt for lighter, low-fat meals like lean proteins (chicken, fish), whole grains, and non-starchy vegetables. These foods tend to be easier on your stomach.

Stay hydrated

Dehydration can worsen symptoms like nausea and constipation. Aim for 64 ounces of water throughout the day. Herbal teas or broths provide hydration while being gentle on your stomach.

Drink water and other beverages separate from mealtime to prevent feeling full quickly, allowing you to eat more at meals.

Include fiber-rich foods gradually

GLP-1 medications may slow bowel movements, leading to constipation. While fiber can help, introducing too much at once may cause gas and bloating. Gradually increase fiber-rich foods like fruits, vegetables, and whole grains, and balance them with plenty of water to support digestion.

Limit sugary and processed foods

Sugary and highly processed foods can cause blood sugar spikes. They may also irritate the digestive system, especially while on GLP-1 medications. Focus on whole, unprocessed foods that are nutrient-dense, such as fresh produce, whole grains, and lean proteins, to help manage both your blood sugar and side effects.

Limit distractions

Limit distractions at meal times. Instead, focus on your meal. Engage all of your senses to help recognize hunger and fullness cues. Mindless eating can impact the ability to sense fullness.

Stay relaxed after a meal

What you do after a meal can be just as important as what you eat and do during the meal when managing the side effects of GLP-1 medications. Don’t eat close to bedtime; wait a few hours after eating before lying down. This allows more time for digestion and can limit any nausea, heartburn, or sleep issues.

Conversely, to avoid indigestion, limit intense physical activity after eating. Slow, steady-state movement, such as a 15-minute walk after a meal, may help reduce symptoms and facilitate digestion.

If you experience prolonged side effects of GLP-1 medications, consult your healthcare provider. A registered dietitian can also tailor these recommendations to your individual lifestyle, needs, and experience with GLP-1 medications.

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