The Foods That Help Your Body Feel Fuller, Balance Blood Sugar and Reduce Cravings

If you’ve been hearing about GLP-1 lately, you’re certainly not alone.
Medications like Ozempic and Mounjaro have made GLP-1 one of the most talked-about hormones in nutrition. But what many people don’t realise is that your body already produces its own GLP-1 every time you eat.
The exciting news? The foods you choose every day can help support your body’s natural GLP-1 production.
While food won’t produce the same effects as prescription medications, eating in a way that nourishes your gut, supports healthy blood sugar and promotes hormone balance may naturally enhance your body’s own appetite regulation and metabolic health.

What is GLP-1?
GLP-1 (Glucagon-Like Peptide-1) is a hormone produced by specialised cells lining your small intestine and colon after you eat.
It plays several important roles in your body by helping to:
• Increase feelings of fullness
• Slow stomach emptying so you stay satisfied for longer
• Reduce appetite and food cravings
• Support healthy blood sugar levels
• Stimulate insulin when blood glucose rises
• Reduce spikes after meals
Think of GLP-1 as one of your body’s natural “satiety hormones” that helps communicate between your gut and brain.

Your Gut is the Key
One of the biggest discoveries in nutrition science is just how closely your gut microbiome influences GLP-1 production.
The trillions of beneficial bacteria living in your digestive tract ferment dietary fibre into compounds called short-chain fatty acids, particularly butyrate, acetate and propionate.
These compounds help signal your gut to release more GLP-1 naturally.
In other words…
Feed your gut bacteria well and they’ll help regulate your appetite for you.

1. Eat Plenty of Soluble Fibre
Soluble fibre is one of the most powerful natural ways to support GLP-1.
As fibre reaches your large intestine, beneficial bacteria ferment it into butyrate, a short-chain fatty acid that stimulates GLP-1 release.
Aim to include fibre with every meal.

Best foods include:
Oats
Lentils
Chickpeas
Beans
Sweet potato
Pumpkin
Apples
Pears
Kiwi fruit
Chia seeds
Flaxseed

The added bonus?
Fibre also helps slow digestion naturally, keeping blood sugar steadier and helping you feel fuller for longer.

2. Include Fermented Foods Daily
Fermented foods help nourish beneficial gut bacteria and support a healthier microbiome.
A healthier gut appears to improve the production of short-chain fatty acids that help stimulate GLP-1.

Try including:
Natural yoghurt
Kefir
Sauerkraut
Kimchi
Miso
Tempeh

Even a few spoonfuls each day can be beneficial.

3. Eat More Bitter Greens
Bitter vegetables contain naturally occurring plant compounds that appear to activate taste receptors in the digestive tract.
These receptors may help stimulate digestive hormones including GLP-1 before food has even moved through the entire digestive system.

Try adding:
Rocket (arugula)
Radicchio
Chicory
Endive
Dandelion greens

A simple rocket salad dressed with olive oil and red wine vinegar before your main meal is an easy habit worth trying.

4. Prioritise Protein
Protein naturally stimulates several satiety hormones, including GLP-1, while helping preserve lean muscle and stabilise blood sugar.
Aim for 20–30 g of quality protein at each meal.

Great options include:
Eggs
Fish
Chicken
Greek yoghurt
Cottage cheese
Tofu
Tempeh
Lentils | Beans
Clean protein powders (WPI + Organic Pea Protein)
Clean Collagen powders (Marine + Bovine)

5. Choose Healthy Fats
Healthy fats help slow digestion and work alongside protein and fibre to keep you feeling fuller for longer.

Include foods like:
Extra virgin olive oil
Avocado
Walnuts
Macadamia
Almonds
Tahini

Try making whipped cannellini beans and topping with roasted carrots with a carrot top basil pesto and balsamic dressing.

6. Polyphenol-Rich Foods
Colourful plant foods contain polyphenols that nourish beneficial gut bacteria and support a healthier microbiome.

Aim to eat:
Berries
Pomegranate
Cocoa + Cacao
Green tea + Matcha
Herbs + Spices
Extra virgin olive oi

7. Don’t Forget Kiwi Fruit
Kiwifruit is another wonderful food to include when talking about naturally supporting GLP-1. Rich in soluble fibre, vitamin C and polyphenols, kiwifruit helps nourish beneficial gut bacteria, encouraging the production of short-chain fatty acids that stimulate GLP-1 release. Its low glycaemic load also supports healthy blood sugar levels, while the unique enzyme actinidin may aid digestion and improve gut function. Eating two kiwifruit daily has also been shown to support regular bowel function and overall gut health—another important piece of the puzzle when it comes to optimising your body’s natural GLP-1 production.

Can Supplements Help?

Berberine
Often called “nature’s metformin,” berberine has been shown in several studies to improve blood sugar regulation and may increase GLP-1 secretion while also improving insulin sensitivity. It works best alongside a healthy diet and regular exercise.

Curcumin (Turmeric Extract)
Curcumin appears to support GLP-1 by reducing inflammation in the gut and improving the health of the intestinal cells that produce GLP-1. Pairing it with black pepper (piperine) improves absorption.

Probiotics
Certain probiotic strains, particularly Lactobacillus and Bifidobacterium, may encourage the production of short-chain fatty acids in the gut. These compounds stimulate the specialised L-cells in your intestine to release more GLP-1 naturally.

Prebiotic Supplements
Certain prebiotic compounds like inulin and resistant starch help to nourish beneficial gut bacteria that produce butyrate—one of the strongest natural signals for GLP-1 release. Green bananas and cold cooked potatoes also contain resistant starch, which ferments in your gut to trigger the natural release of the fullness hormone GLP-1 and help stabilise blood sugar.

Green Tea
Green tea contains catechins (particularly EGCG), which may improve insulin sensitivity and support healthy GLP-1 activity while providing antioxidant benefits.

Cinnamon
Ceylon cinnamon has been shown to help regulate blood glucose and may indirectly enhance GLP-1 secretion after meals by slowing gastric emptying and improving insulin response.

Magnesium
Magnesium doesn’t directly stimulate GLP-1, but maintaining adequate magnesium levels supports healthy glucose metabolism and insulin function, creating an environment where GLP-1 can work more effectively.

Lifestyle Matters Too
Food is only part of the picture. Your body naturally produces digestive hormones more effectively when you also:

Exercise regularly
Prioritise good sleep
Manage stress
Eat slowly
Chew your food well
Avoid  snacking in between meals
Maintain a healthy gut microbiome

The Bottom Line
GLP-1 medications have an important place in medical care for some people, but they don’t replace the foundations of good nutrition. By eating more fibre-rich whole foods, including fermented foods, prioritising protein, enjoying bitter greens and looking after your gut microbiome, you can support your body’s own natural production of GLP-1 while improving overall health.

“The goal isn’t simply to eat less—it’s to nourish your body so it naturally feels more satisfied, balanced and energised.”
Teresa Cutter