Eating well on a GLP-1 medicine: nutrition without the guesswork

Smaller portions mean there is less room for filler. Aim to include a protein source at every meal, with vegetables, pulses, fruit or wholegrains alongside. Examples include eggs with wholegrain toast and tomatoes, lentil soup, fish with potatoes and greens, or yoghurt with berries and seeds. If you are vegetarian or vegan, combine pulses, tofu, tempeh, nuts and seeds through the day.

Fibre supports bowel regularity, which often becomes a problem. Increase it gradually and keep drinking, because adding fibre without fluid can make constipation worse. Cooked and softer fibre sources, such as oats, stewed fruit and well-cooked vegetables, are gentler during sensitive phases.

Aim for regular small drinks across the day. Water, tea, coffee, milk and sugar-free drinks all count. Be aware that vomiting, diarrhoea, hot weather, exercise and some medicines increase fluid needs. Dark urine, headaches, dizziness and a dry mouth are signs you need more.

• Large, greasy or deep-fried meals, which can trigger nausea and reflux.

• Very sugary foods and drinks, which may cause discomfort and add calories without nutrition.

• Heavily processed snacks that provide little protein or fibre.

• Alcohol, which can aggravate nausea and reflux and adds calories.

• Eating quickly or past fullness.

Eating far less can reduce the intake of micronutrients. Iron, vitamin B12, vitamin D, calcium, folate and zinc are the ones clinicians watch most often. A varied diet helps. A multivitamin may be reasonable if you are eating very little, and a clinician can check levels if you have symptoms such as fatigue, hair shedding, tingling or pale skin. Do not take high-dose supplements without advice.

If you have diabetes, discuss meal timing with your team, because changes in intake can affect glucose and medicines. If you have kidney disease, a dietitian should guide protein targets. If you have a history of disordered eating, discuss monitoring with your prescriber, because appetite suppression can reinforce restrictive patterns. Pregnancy planning also needs specific nutritional advice, including folic acid before conception, and anyone who is breastfeeding should discuss treatment with a clinician before starting. Older adults who are eating less should be watched particularly closely for unintended loss of strength.

A registered dietitian can individualise advice, and it is worth asking for one if you are losing weight very fast, struggling to eat, have other conditions or are vegetarian or vegan. Some NHS services include dietetic support; privately, check that the person is registered with the Health and Care Professions Council.