Can Certain Foods Impact Your Ozempic Side Effects?

As the popularity around anti-obesity medications like Ozempic®, Wegovy™, Mounjaro® and Zepbound® grows, you may be wondering if one is right for you.

And if that answer is yes, then you may next start wondering about the side effects that come with these GLP-1 agonists medications. For example, people using these types of medications have reported gastrointestinal (GI) side effects such as vomiting, constipation and heartburn.

“If you’re starting one of these anti-obesity medications, it’s important for you not to go into it blindly,” advises registered dietitian Beth Czerwony, RD, LD. “You should consider seeing a registered dietitian because you may have side effects and have no idea how to manage them.”

So, can you still enjoy pizza night or that bowl of cereal in the morning? It all depends on how your body reacts to the medication — if you’re experiencing GI side effects, you may need to tweak what you eat.

Czerwony explains the side effects you may experience if you’re on Ozempic, Wegovy, Mounjaro or Zepbound, foods to avoid and what you should be eating.

Why certain foods may worsen Ozempic side effects

While many people are happy with how these medications help with weight loss, they may also have to deal with side effects from GLP-1 agonists medications such as:

• Nausea.
• Vomiting.
• Constipation.
• Diarrhea.
• Heartburn.
• Bloating.
• Loss of appetite.
• Indigestion (upset stomach).

“GLP-1 agonists slow down how fast your stomach empties,” explains Czerwony. “The medication keeps you full for longer because it slows down how fast you’re eating.”

And if your diet is full of greasy or high-fat foods, you may experience indigestion, nausea, vomiting or heartburn because that food is now sitting in your stomach for longer periods of time. And if you’re not eating enough fiber, you may experience constipation or even diarrhea.

“Any of these side effects can be managed with your diet and the foods you eat and don’t eat,” she adds.

Foods to avoid while taking Ozempic

Eating certain foods while taking GLP-1 agonists may increase your chance of unpleasant side effects. Foods you may want to avoid or limit include:

• Food and drinks with added sugar such as juice, soda, cakes and cookies.
• Refined carbs like white bread, crackers, white flour and white rice.
• Processed foods like chips and pastries.
• High-fat foods like pizza, fried chicken and doughnuts.
• Spicy foods like hot sauce, salsa and hot peppers.
• High glycemic index foods such as potatoes, cereal, pretzels and sports drinks.

“Because it takes longer to digest fats, having higher fat foods will sit in your stomach and cause nausea and vomiting,” clarifies Czerwony. “Sugary drinks can also cause GI upset and should also be avoided since it’s adding in extra calories, which you’re trying to avoid to help facilitate weight loss.”

Best foods to eat while on Ozempic

While there’s no specific “Ozempic diet” or “Wegovy diet plan,” Czerwony says eating a well-balanced diet is your best bet for feeling your best while taking Ozempic and other anti-obesity medications. Build your meals around the following types of foods:

• Lean protein such as fish, chicken, tofu and beans.
• Fruits and vegetables like leafy greens, apples, lemons, oranges and tomatoes.
• Whole grains like oats, quinoa, farro and barley.

If you’re dealing with loss of appetite and not feeling hungry, you may find that meal replacement shakes or protein shakes may help with side effects.

“You can typically digest liquids a lot easier than you can solids,” explains Czerwony. “And if you’re skipping meals, you may want to use a meal replacement shake as an alternative because that’s going to help preserve your body mass, but it’s still giving you the calories that you need.”

And focusing on getting enough protein is key, as it helps keep you full for longer and helps to stabilize blood sugar. Another reason why protein is so important is that it keeps your body from burning muscle instead of fat.

“If you respond well to this medication, you end up losing a lot of weight very quickly. And along with that is muscle mass. Your metabolism can become even less effective because you’re burning your muscle stores instead of your fat stores,” she says.

You also want to focus on foods that contain fiber, as this can help combat constipation. But Czerwony cautions that you need to slowly increase how much fiber you’re getting each day.

“If you don’t normally have fiber in your diet and then all of a sudden you start pushing fiber, you could end up with diarrhea just because your gut is working a little bit harder.”

How to manage side effects from GLP-1 agonists

In addition to adjusting what you eat, there are other steps you can take to minimize the side effects of GLP-1 agonists. Czerwony recommends the following:

• Stay hydrated. “A lot of times, people get constipated because they’re dehydrated and if they’re dehydrated they’re not able to process food,” notes Czerwony. “So, not only is it important to have a well-balanced diet, but also to maintain your hydration status.” To help, she recommends avoiding caffeinated beverages or alcoholic beverages that can dehydrate you (and they have extra calories, too).
• Get moving. “If you’re having any kind of mild nausea or constipation, go for an after-meal walk,” advises Czerwony. “Doing so helps with digestion and helps relieve some of those symptoms.” Additionally, establishing a workout routine (even if it’s taking a few breaks throughout the day to move around) can help with symptoms and your overall wellness goals.
• Take medication as instructed. There are many reasons why you may not take your anti-obesity medication as directed such as cost, side effects or timing). But Czerwony warns against playing around with dosages without first discussing it with your doctor. “You want to make sure that you have a continuous dose into your system,” she states. “But you may find that your symptoms are lessened if you take it every 10 or 12 days instead of once a week.”
• Consider over-the-counter medication. If your side effects get to be too much, Czerwony says that you can use over-the-counter antacids to relieve your upset stomach or heartburn. She adds don’t be afraid to talk to your healthcare provider about your side effects. They can prescribe medication to help with symptoms like nausea.

And reframing how you eat to include healthy foods that contain protein and fiber will only benefit you in the long run.

“Using one of these anti-obesity medications isn’t just a quick, easy, short-term kind of fad diet,” stresses Czerwony. “You need to learn about your nutrition, what your body needs and how to make a lifestyle change.”