Some natural ways to increase GLP-1 are having high-fiber foods, fermented foods, healthy fats, protein-rich foods, and natural tea.
Besides, keep away from foods that can inhibit the functions of GLP-1.
For instance, ultra-processed foods, unhealthy fats, and artificial additives.
GLP-1 is a 30-amino acid peptide hormone produced in our intestines. It has a few functions, but all are crucial for keeping us healthy.
The key functions?
- To help our body handle food, sugar, and hunger.
- To help regulate blood sugar and insulin levels.
What is GLP-1, and Why is It Important?
A naturally occurring hormone.
GLP-1 is short for glucagon-like peptide-1.
It’s a 30-amino acid peptide hormone made in the gut.
Special cells, the epithelial endocrine L-cells, break down a protein called proglucagon in the intestine and produce GLP-1. This is different from pharmaceutical GLP-1 receptor agonists used in medical treatments.
The hormone is released when we eat carbohydrates and proteins. You can call it an incretin and satiety hormone.
Key Functions of GLP-1 Simplified:
- Supports insulin release to regulate blood sugar levels.
- Influences brain regions involved in appetite control.
- Slows gastric emptying, promoting a feeling of fullness.
- Enhances gut health by interacting with gut microbiota.
The Role and Importance of GLP-1
Supporting Insulin Release
After eating, GLP-1 signals the pancreas to release insulin.
Insulin helps move glucose from the blood to cells. For instance, our–
- Liver, muscle, and adipose tissue.
This process provides energy and keeps blood sugar levels balanced.
So, when the sugar levels rise after eating, it allows cells to absorb glucose.
Plus, it reduces the secretion of glucagon. This further helps prevent high blood sugar levels.
All these eventually help with diabetes management.
Reducing Appetite
The influence of GLP-1 on brain regions is rather direct.
It supports appetite regulation, which may contribute to metabolic health, but it does not directly cause weight loss.
They’re present in areas like the:
- Hypothalamus
- Brainstem
- Striatum
GLP-1 receptors slow down stomach emptying and reduce glucagon secretion. This makes us feel full for too long and leads to eating less.
Consequently, it can help with weight loss, diabetes, and heart health.
Promoting Gut Health
GLP-1 boosts gut health through different actions.
The hormone increases insulin secretion and improves insulin sensitivity. This helps our body manage blood sugar levels more effectively.
It’s important for gut health because stable blood sugar supports the proper functioning of the digestive system.
Moreover, our gut has certain microbes. They digest carbohydrates and trigger the release of GLP-1. This eventually helps with digestion and overall gut health.
GLP-1 Benefits at a Glance
What Foods Increase GLP-1 Naturally?
Let’s give you a list of some natural GLP-1 foods!
High-Fiber Foods
A very effective way.
Foods that increase GLP-1 include:
- Whole grains
- Fruits
- Legumes
- Vegetables and
- Leafy greens
This is what the clinical guidelines say.
Among the fruits, consider berries, apples, pears, avocados, bananas, and figs.
As for the veggies, consider kale, collards, brussels sprouts, carrots, cabbage, and kidney beans.
All these are natural GLP-1 foods.
Research says that high dietary fiber can increase GLP-1. How?
Fibers help slow down digestion. This allows for a gradual release of glucose into the bloodstream.
Eventually, it prompts a more substantial production of the peptide hormone.
Fermented Foods
Fermented foods are like a catalyst for gut health. It helps:
- Stimulates the functioning of our gut
- Balancing gut bacteria
- Improve digestion, and
- Boosts overall health
Fermentation typically creates beneficial components in the food. They provide a unique combination of beneficial microbes and bioactive compounds.
Fermented foods like–
- Whole milk
- Yogurt
- Kefir
- Kimchi
All these promote the growth of beneficial gut bacteria as we eat them. This helps produce short-chain fatty acids (SCFAs) and eventually stimulates GLP-1 release.
Different studies have already shown the importance of fermented foods in GLP-1.
Healthy Fats
It’s okay to have some healthy fats.
Foods rich in omega-3 fatty acids can significantly impact GLP-1 levels. They help enhance the hormone's secretion and promote satiety.
Experts say–
Omega-3 fatty acids activate Free fatty acid receptor 4. The receptor reduces ghrelin: hormones that make you feel hungry and increases the release of GLP-1.
As per a study,
“Unsaturated long-chain fatty acids have shown efficiency in stimulating GLP-1 production.”
So, do include a bit of healthy fats in your diet.
Some foods that are great sources of healthy fats are:
- Nuts: Walnuts
- Oil: Olive oil, flaxseed oil, and canola oil
- Fish: Salmon and tuna
- Fruits: Avocadoes
Protein-Rich Foods
One of the most needed nutrients.
Proteins are an incredible source of energy. They also stimulate GLP-1 secretion.
After eating proteins, it activates certain receptors in our gut cells. These sensors react to protein and calcium in the food.
The cells sense amino acids– the building blocks of protein and then release GLP-1 into the bloodstream.
Experts even say that proteins are more efficient in triggering GLP-1 than fats and carbohydrates.
Some protein-rich foods include:
- Whey protein
- Lean meats like chicken
- Fish
- Legumes
Best Natural GLP-1 Foods vs. GLP-1 Inhibitors
GLP-1 Foods to Avoid: What’s Blocking Your Metabolism?
Ultra-Processed Foods
Processed foods and high-sugar items are both enemies of our health.
Experts say that consuming these foods causes:
- Poor glycemic control and
- Spiked blood glucose levels
This leads to a consecutive surge in insulin. Such a fluctuation can significantly disrupt GLP-1 levels.
Moreover, consuming sugary snacks and processed foods can lead to leptin and insulin resistance.
This reduces feelings of fullness and increases cravings. Result: you end up affecting GLP-1 secretion.
So, avoid ultra-processed foods like:
- Chips
- Desserts like cookies, waffles, and cake
- Instant noodles
- Processed meats (hot dogs, bologna)
- Soft drinks or energy drinks
- Processed cheese
Unhealthy Fats
Unhealthy fats like saturated fats and trans-fatty acids both reduce the efficiency of GLP-1.
One study showed that:
“Oleic acid helped stimulate GLP-1 secretion whereas saturated fatty acids didn’t.”
But why?
Saturated fats cause insulin resistance in our bodies. This makes cells less responsive to GLP-1.
When this happens, the hormone can’t signal to our brain to help the pancreas release insulin.
Trans fats are even worse. Because they damage cell membranes along with insulin resistance. This makes it tough for GLP-1 receptors to work. Result: Weather hormone responses.
Overall, a high diet of these unhealthy fats can cause:
- Weight gain
- Blood sugar spikes, and
- Eventually weaker GLP-1 response
Then again, you don’t have to completely eliminate foods with trans or saturated fats. It’s because they’re naturally present in meats and dairy products.
Just make sure to control the intake.
For instance, AHA says:
- 5-6% of your daily calories can come from saturated fat.
- Less than 1% of your daily calories can come from trans fats.
Artificial Sweeteners & Additives
Artificial additives can affect gut hormones.
This can be aspartame, sucralose, and preservatives.
All these can alter microbiome composition and function in our small bowel. This leads to an imbalance that may reduce GLP-1 secretion.
Note that not all studies show similar results. Some found that they didn’t have any effect on concentrations of blood glucose, insulin, or gut hormones.
Then again, a few studies showed that they did.
So, be sure to consult a doctor and know what and how many additives you can have in your diet.
Natural GLP-1 Tea: Herbal Boosters for Metabolism
Teas that have natural ingredients can be delightful ways to–
- Enhance your metabolism and
- Support GLP-1 levels
Here are some options for natural GLP-1 tea you can try!
Green Tea & EGCG
Green tea has multiple health benefits– inflammatory bowel diseases, enhanced metabolism, and whatnot.
It also helps increase GLP-1 levels.
The active compound in green tea is EGCG– Epigallocatechin Gallate. This is what works.
It increases insulin secretion and helps improve glycemic control. This leads to a better blood glucose balance and lowered fat deposits.
Studies have already highlighted the efficiency of green tea in stimulating GLP-1.
So, try adding a cup of green tea to your routine.
Ginger Tea
As per a research:
Ginger extract can help lower inflammation in the gut. It does this by reducing the levels of certain inflammatory markers.
The tea is also beneficial for improving digestion and overall gut health.
Such an ingredient has two powerful bioactive compounds:
- Gingerols and shogaols.
They work to accelerate gastric emptying and stimulate gastric antral contractions.
When food moves quickly, your gut can easily release more GLP-1.
Turmeric Tea
Turmeric tea also possesses benefits similar to Ginger. Experts say–
Its key component, curcumin, helps protect our body as it supports proteins that–
- Fight inflammation and
- Boosts immune cell activity
This balances inflammation in our gut and boosts hormone functioning.
Other compounds in turmeric, like curdione and germacrone, also have similar roles.
Moreover, turmeric also reduces the release of harmful proteins and protects the gut lining.
All these eventually help the gut produce GLP-1 more efficiently.
Cinnamon Tea
Cinnamon is an effective spice in increasing GLP-1.
A study showed that it can help lower blood sugar and insulin levels. Although it was done by adding spice to the rice pudding, the cinnamon made the difference.
The same research also highlighted that it worked to influence insulin sensitivity. This helped increase the release of GLP-1.
So, having cinnamon tea can aid in controlling blood sugar and managing spikes.
Supplements That Increase GLP-1 Naturally
Berberine
One of the efficient supplements that increase GLP-1.
Berberine is a plant extract. It’s a bioactive compound and is present in different plants.
It helps alleviate oxidative stress and mitochondrial dysfunction, which further stimulates GLP-1 secretion.
A study showed that:
Two Berberine metabolites effectively worked to increase GLP-1 production.
Psyllium Husk & Fiber Supplements
Psyllium Husk is an incredible source of soluble fiber.
It benefits digestive health and enhances natural GLP-1 release.
One study mentions that:
Intake of psyllium husk can reduce levels of fasting blood sugar and improve insulin sensitivity.
This shows how effectively it mimics the functioning of GLP-1.
Moreover, another research highlights that–
Psyllium husk can help slow down how the body digests and absorbs carbs. This leads to higher levels of GLP-1.
So, using Fiber Supplements can be a good way to stimulate peptide hormones in our gut.
Probiotics
Probiotics are live bacteria and yeast with beneficial effects.
We should have the right balance of gut microbes. This is what probiotics supplements focus on.
One study says that–
Probiotics may restore the composition of our gut microbes and introduce beneficial functions to microbial communities.
This improves the gut barrier and permeability. Eventually, it promotes GLP-1 secretion.
Natural GLP-1 Agonists for Weight Loss: Are They Effective?
How Do Natural Agonists Work?
Certain natural compounds may support GLP-1 production, but they do not replicate the effects of prescription GLP-1 receptor agonists.
The compounds help enhance the secretion of the peptide hormone in our gut. Consequently, it improves our body’s response to it.
But how does it help with weight loss?
When you have natural agonists, they help your body release more GLP-1. This slows down the stomach's emptying.
Moreover, the foods are high in fiber and healthy fats. They help make you feel fuller all day long and prevent you from overeating.
Consequently, it aids in weight loss.
These methods may help support GLP-1 production, but their effects can vary. Consult a healthcare provider for medical advice.
Some Top Natural GLP-1 Agonists
- Whole grains
- Fruits
- Vegetables
- Nuts
- Fermented milk
- Herbal extracts
Scientific Research & Studies
Study 1
Dietary impact on fasting and stimulated GLP-1 secretion
Study 2
Fermented Foods in the Management of Obesity
Frequently Asked Questions
What foods increase GLP-1?
Foods high in fiber, proteins, and healthy fats can increase GLP-1. These include whole grains, fruits, vegetables, nuts, fermented milk, and olive oil.
How do I activate GLP-1 naturally?
Consume high-fiber foods, fermented products, and protein-rich meals. Reduce processed foods and unhealthy fats. This can help you activate GLP-1 naturally.
What supplement increases GLP-1?
Supplements like berberine, probiotics, and psyllium husk. They all can help increase GLP-1.
