Introduction
So, you’re about to go on semaglutide. Chances are, your doctor may have prescribed Ozempic, as it has become wildly popular in the past few years. Hollywood celebrities have been singing their praises for the drug as it lowers blood sugar levels and promotes weight loss.
As with any medication, it can only work at its best in addition to a healthy diet and exercise. Certain foods may also affect how well our bodies accept medicines.
Knowing this, it is only essential to know what foods to avoid on semaglutide. What foods worsen side effects such as nausea, diarrhea, heartburn, or vomiting? Read on as we share a comprehensive guide on what not to eat while on semaglutide.
What is semaglutide?
Before we dive into foods to avoid on semaglutide, we need to know what semaglutide is and how it works. How does it regulate blood sugar levels and help people lose weight? How does it affect digestion and appetite?
Semaglutide is a glucagon-like peptide-1 receptor agonist, or GLP-1 Ra. It mimics the hormone GLP-1 which after meals triggers insulin release, lowering blood sugar levels.
Another effect of semaglutide is that it slows digestion or delays gastric emptying. Because of this, people on semaglutide have weaker appetites because they feel fuller for longer.
Safety and efficacy of semaglutide
Because semaglutide’s brands Ozempic, Wegovy, and Rybelsus have FDA approval, you can find relief that these are safe and effective. Still, nothing beats knowing about the specific findings of clinical trials that backed up these approvals. The following are highlights from the research that prove semaglutide’s safety, efficacy, and tolerability in patients.
In the STEP 5 trial, researchers examined the two-year effects of semaglutide in adults who were overweight or obese. Participants lost an average of 15 percent of their body weight with semaglutide. Meanwhile, those in the placebo group lost approximately 2.6 percent of their body weight.
Participants taking semaglutide also had greater reductions in waistline circumference as well as in their systolic blood pressure. Participants on semaglutide also experienced improved diastolic blood pressure, blood sugar levels, total cholesterol, and triglycerides.
Another study found that those on semaglutide lost more body fat than body mass and ate less. In addition, they had a weaker appetite and had fewer food cravings, especially for fatty foods.
Side effects
Just like any other medicine, semaglutide comes with its potential side effects. Thankfully, the common ones are mild and manageable, while the more serious ones are rare. The following is an overview of the typical adverse reactions when taking Ozempic, Wegovy, or Rybelsus.
Common side effects
10 percent or more of semaglutide’s side effects are mainly gastrointestinal in nature. These include:
- nausea (up to 44% of cases),
- diarrhea (up to 30%),
- vomiting (up to 24%),
- constipation (up to 24%),
- abdominal pain (up to 20%),
Other side effects
Also occurring in 1 to 10 percent of cases of semaglutide use are indigestion, belching, gassiness, gastroenteritis, or gastritis. Gastroenteritis is the short-term infection and inflammation of the digestive system, while gastritis is inflammation of the stomach lining.
Note that these common side effects are mild and ypu can manage these with the help of your healthcare provider.
Administration of semaglutide
You may already know Ozempic is injected, but did you know that its sister brand Rybelsus is in tablet form?
There are two formats of semaglutide: subcutaneous semaglutide (Ozempic and Wegovy) and oral semaglutide (Rybelsus). Subcutaneous means injecting under the skin, while oral means taking by mouth.
Dosage
To help you adjust, your healthcare provider will start you on a low dose before transitioning to a maintenance dose.
Ozempic comes in 0.5 mg, 1 mg, and 2 mg doses. Meanwhile, Wegovy comes in five various dose strengths, from 0.25 mg to 2.4 mg. The different doses come in pens of different colors.
Rybelsus, meanwhile, comes in 3 mg, 7 mg, and 14 mg doses, available in 30-tablet bottles with caps of different colors.
Administration
You inject Ozempic and Wegovy once weekly, with or without meals. Specifically, you can inject it in three injection sites, namely the upper arm, thigh, or abdomen.
For Rybelsus, meanwhile, you must take it once daily on an empty stomach the first time you wake up. You should take it the same way every time.
Foods to avoid on semaglutide
As mentioned, semaglutide suppresses appetite and reduces cravings because of delayed gastric emptying. Because food is digested more slowly, it tends to prolong the effects of foods which can worsen semaglutide’s side effects.
High-fat and high-sugar foods, processed foods
For example, when off semaglutide, some foods are already digested slowly, like fatty and greasy food.
When on semaglutide, these foods are digested even more slowly, making your gastrointestinal tract upset. They can also cause heartburn, one of the common side effects of semaglutide. Another usual culprit while on semaglutide is alcohol, which can cause hypoglycemia when taken with semaglutide.
In general, people taking semaglutide must avoid high-fat foods, alcohol, processed foods, and sugary foods as these spike blood sugar. These also include high-trans-fat and saturated-fat foods like whole milk, heavy cream, full-fat cheese, butter, and ice cream.
High-sodium and spicy foods, caffeine
Avoid high-sodium foods as these contribute to the increased risk of high blood pressure and heart disease. Caffeine and spicy foods, meanwhile, also worsen heartburn.
High-carb foods
White bread, pasta, most cereals, and baked pastries usually come packed with refined carbohydrates, which means they’ve been overly processed. These can also easily shoot up your blood sugar levels.
Starchy vegetables
Some vegetables tend to spike your blood sugar because they’re high in starch and high on the glycemic index. This includes potatoes, corn, peas, and carrots.
Foods to avoid at a glance:
The following is a more detailed list you can keep referring to of foods to avoid:
- Fried chicken
- Burgers and other forms of red meat
- Alcohol (Wine, beer, and liquor)
- Butter
- Oil
- Soda and other carbonated beverages
- Sugar-sweetened drinks like juice
- Cheese
- Whole milk
- Ice cream
Best foods to eat on semaglutide
For first-time semaglutide users, it’s best to seek the guidance of a registered dietitian or a nutritionist. They can provide you with a meal plan while taking semaglutide to achieve optimal results.
Lean proteins
Up your intake of lean protein sources such as beans, chicken, eggs, fish, low-fat turkey, and soy. For chicken and turkey, consider choosing leaner portions such as the breast part.
Fruits and vegetables
Eat a lot of fruits and vegetables, as these are commonly high in antioxidants, dietary fiber, minerals, and vitamins. A diet high in fruits and vegetables may help lower blood pressure, preventing risk of certain cancers and managing diabetes.
Healthy fats
Healthy fats offer the following benefits:
- help the body absorb vitamins A, D, E, and K;
- serve as energy reserves;
- help you feel full;
- aid in hormone production;
- improve skin, hair, and nail health; and
- Some fats such as omega-3 help reduce inflammation as well as bad cholesterol or LDL, while increasing good cholesterol.
Go for foods with healthier fats—monounsaturated and polyunsaturated fats—found in avocados, nuts, olive oil, olives, corn, fish, and flax seeds.
Whole grains
Complex carbohydrates made from whole grains like brown rice, sweet potato, and whole-wheat pasta are great sources of dietary fiber. Because they take longer to digest, they make you feel fuller for longer, helping curb appetite and reducing unnecessary meals. They’re also great if you have type 2 diabetes as they help control your blood sugar. Aim for a half-cup service of whole grains per meal.
Everything in moderation
No food should be considered entirely off-limits while on semaglutide, according to semaglutide manufacturer Novo Nordisk. Everything in moderation, as they say. But to prevent an irritated gut or an upset stomach, avoid or minimize your intake of the aforementioned foods. Use portion control whenever you eat, especially when first taking semaglutide or if you have type 2 diabetes or obesity.
Frequently Asked Questions
Can I drink coffee with semaglutide?
There’s no reason for you not to enjoy your usual cup of joe while taking semaglutide. However, note that it may worsen symptoms such as heartburn due to its caffeine content. But unless your doctor advises you otherwise, it should be safe, just in small portions.
What foods can I eat to manage my nausea while on semaglutide?
Consume bland, low-fat foods like rice or crackers, as well as watery foods like soups. Drinking clear or ice-cold drinks also helps, just make sure these are not sugar-sweetened juices or carbonated drinks. You can also try eating more slowly and avoid lying down right after eating to help keep nausea at bay.
Can I eat fruit while taking semaglutide?
Yes, you can eat fruit while taking semaglutide. However, it is important to choose low-glycemic fruits to prevent spikes in blood sugar. This includes berries, apples, pears, plums, or grapefruit.
Just remember to consume fruit in moderation and balance it with other components like protein and healthy fats. This helps manage blood sugar levels.
Can I eat dairy products while on semaglutide?
Yes, you can eat dairy products, but choose low-fat or non-fat options to avoid unnecessary calories and fat. Greek yogurt, skim milk, and reduced-fat cheese are great options. Be mindful of portion sizes and avoid sugary flavored dairy products, which can raise blood sugar.
Can I eat spicy food while taking semaglutide?
Spicy foods are generally safe to eat on semaglutide. However, if you experience gastrointestinal issues (such as nausea, heartburn, or indigestion), you may want to reduce your intake of spicy foods as they can worsen these symptoms.
Conclusion
Semaglutide affects how you digest food. It causes delayed gastric emptying, which can worsen the effects of foods that worsen symptoms that come with semaglutide use.
To help manage these symptoms, avoid certain foods like those high in fat and sugar, as well as ultra-processed foods. As a rule, no food should be off-limits. But to prevent the discomfort of side effects such as vomiting, nausea, or diarrhea, control your portions.
As with any treatment plan, always stay in touch with your healthcare provider for you to navigate dealing with side effects.
Glossary of terms:
- GLP-1: Glucagon-like peptide-1 is a gut-based hormone involved in the secretion of insulin to lower blood sugar levels typically elevated after meals.
- GLP-1 Ra: Glucagon-like peptide-1 receptor agonists mimic GLP-1 in the production of insulin to control blood sugar levels.
