In this article:
4/ Spicy foods
5/ Alcohol
6/ Foods to eat while taking Ozempic
8/ What diet is best on Ozempic?
The idea of there being an “Ozempic foods to avoid” list sounds a whole lot like diet culture, where you have to banish all of your favorite foods. But there’s a valid reason for having this kind of guideline when taking a GLP-1 like Ozempic (the version of semaglutide that’s FDA-approved for treatment of type 2 diabetes). Some foods can trigger unpleasant side effects, like nausea, or make it hard to get all the nutrients you need on a reduced appetite. So, while there’s no official Ozempic eating plan, reducing how much you consume of the below foods can be a good idea.
Foods high in fat
Fried foods, full-fat dairy, and anything greasy can be difficult to digest — it’s why people often feel some sort of gastrointestinal discomfort, such as bloating, nausea, abdominal pain, and diarrhea, after eating a high-fat meal on these medications. One of the ways GLP-1s work is by slowing down gastric emptying, which means food stays in your stomach longer and you feel full for an extended length of time. When you consume fatty foods, which can already put a strain on your GI tract, they linger longer in your system, making those uncomfortable symptoms worse.
Sugary foods and drinks
Sweetened beverages — the biggest source of added sugar in the American diet — and other sugary foods can cause rapid spikes in blood sugar levels while offering little nutritional benefit. While Ozempic does help lower your blood sugar, doctors recommend that you still keep an eye on your intake of added sugar.
That’s because if you’re on an Ozempic prescription, your insulin levels are higher than if you weren’t on the medication, explains Dr. Pouya Shafipour, M.D., a board-certified physician specializing in family and obesity medicine in Santa Monica, California. (One mechanism of GLP-1s like Ozempic is stimulating insulin production.) When you consume something high in sugar, like candy or soda, your insulin levels go even higher in response. This extra-high insulin level could trigger a sharp crash in blood sugar levels, leading to symptoms such as fatigue, irritability, difficulty concentrating, dizziness, anxiety, nausea, and shakiness.
That being said, “if you’re at someone’s birthday party and you want to have a slice of cake, there are ways to navigate those situations,” says Caroline Susie, R.D., a Dallas, Texas-based registered dietician and spokesperson for the Academy of Nutrition and Dietetics. Her advice: Pair it with a protein (a glass of milk!) or a healthy fat (maybe some mixed nuts) to help blunt that sugar curve.
Refined carbohydrates
Refined carbs such as white bread, pasta, rice, pastries, sugary cereals, and other processed foods have a higher glycemic index than whole grains and, like high-sugar foods, can spike your blood sugar levels. They also don’t offer much in terms of nutrition, and anyone taking a GLP-1 should make an extra effort to prioritize nutrient-dense foods, says Susie. This is because the medication reduces your appetite and makes you full faster, so you need to ensure you’re getting all the vitamins, fiber, and protein you need. “On any [nutrition plan], you want to cut back on refined carbohydrates,” says Dr. Peter Vash, M.D., a board certified internist and endocrinologist specializing in obesity medicine, based in Los Angeles. “They can be detrimental to anyone trying to lose weight or maintain normal blood sugars.”
Spicy foods
This isn’t true for everyone, but if you experience acid reflux or heartburn after eating something spicy, those side effects may be exacerbated while on Ozempic. “Anything that can cause acid reflux — be it spicy food, garlic, or onion — tends to be more dramatic [when you’re on the medication],” says Shafipour. Since spicy food stays in your stomach longer on Ozempic, it can intensify these side effects, which may also include nausea. If you’re noticing these symptoms after eating spicy foods or anything else, like juice and coffee, it may be best to reduce or avoid them to keep side effects at bay.
Alcohol
There's no hard rule saying you can’t enjoy a glass of wine when on Ozempic, but it’s important to keep in mind that alcohol may not always sit well on your stomach. Alcohol is already known to cause GI distress, such as upset stomach, diarrhea, and acid reflux, so you may feel even worse when it’s combined with the medication (which can also cause those things). Thus, it wasn’t surprising that when WeightWatchers did a study looking at changes in alcohol consumption in their clinic patients on GLP-1 medications, they saw almost half of them cut down on alcohol consumption. If cutting back on alcohol helps reduce or eliminate your GI side effects, that may be something to consider, says Susie.
Foods to eat while taking Ozempic
Now that we’ve covered foods to avoid, what exactly can you eat when taking Ozempic? Protein should be at the top of your list. “What really gets sacrificed in the weight-loss process is muscle loss,” says Shafipour. With Ozempic, you can lose weight relatively quickly, which reduces fat mass and also lean muscle mass. Eating more protein limits that muscle loss. Good sources are fish, poultry, and lean cuts of beef as well as eggs, Greek yogurt, beans, lentils, and tofu. Susie is a big proponent of tuna and salmon pouches. “They’re easy, convenient, have a long shelf life, and are wonderful sources of protein,” she says.
Fiber is also important to help combat side effects like constipation. Per the latest guidelines, women should aim for at least 25 grams per day, while men should get at least 38 grams per day. Great sources include apples, vegetables, beans, peas, nuts, and seeds. “My advice to people is not to just go zero to 100,” says Susie. “When you bump up the fiber too quickly, you can get an upset stomach. You want to increase your fiber slowly while also increasing your fluid intake to prevent any gastric distress.”
Side effects of Ozempic
Even if you avoid all of the foods mentioned above, you may still experience some Ozempic side effects, including:
- Nausea
- Vomiting
- Diarrhea
- Stomach (abdominal) pain
- Constipation
For a complete list of side effects, visit the Ozempic website.
What diet is best when on Ozempic?
While there’s no official Ozempic diet, it’s best to think of healthy eating as “another tool in your toolkit,” says Susie. “The medication is just one piece of the puzzle.” The rest is about maintaining healthy eating habits and exercise to work alongside the medication to improve your health. Focus on foods rich in lean proteins, vegetables, fruits, and whole grains, while staying well-hydrated and increasing physical activity — all healthy habits you can track as a member of the WeightWatchers GLP-1 Program.
“I think working with a registered, licensed dietitian is so important because it can help patients adhere to the medications longer, manage and mitigate any side effects, ensure that there’s no inadequate nutrition or vitamin or mineral deficiency, and support behaviors associated with long-term weight health,” says Susie. WeightWatchers members have access to registered dietitians for this exact reason.
The bottom line
While taking Ozempic, avoiding certain foods can help you reduce side effects like nausea and constipation and can also ensure you’re getting enough vitamins and nutrients on your reduced appetite. Some foods to eat less of include foods high in fat, sugary treats and drinks, alcohol, refined carbs, and spicy foods. While there’s not an official list of foods you have to eat on Ozempic, getting plenty of protein and fiber can help you maintain more muscle mass while you lose weight and reduce your risk for other side effects like constipation.
FAQs
Yes, eggs are a good food to eat when you’re taking a GLP-1 like Ozempic. They are an excellent source of protein, which is important since it can help you hold on to more muscle mass while you lose weight.
Yes, but not all cheese is the same nutritionally — and portion matters, too. Opt for smaller amounts of lower fat options such as feta, mozzarella, and cottage cheese over higher fat varieties like cheddar, brie, and mascarpone. This way you can avoid the gastrointestinal distress that eating high-fat foods can bring on.
Yes, peanut butter has protein and fiber, which is good, but it also has fat and can be filling, so you might want to limit yourself to one tablespoon twice a day, advises Shafipour.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.