From the Guidelines
Foods that can help increase GLP-1 levels include fermented foods, high-fiber foods, healthy fats, and protein-rich foods, as they support gut health and stimulate GLP-1 secretion. Several foods and supplements can naturally boost GLP-1 levels in your body.
- Fermented foods like yogurt, kefir, and kimchi are excellent choices as they contain probiotics that support gut health and GLP-1 production 1.
- High-fiber foods including leafy greens, whole grains, legumes, and berries slow digestion and promote GLP-1 release.
- Healthy fats from olive oil, avocados, nuts, and fatty fish can also stimulate GLP-1 secretion, as an eating plan emphasizing elements of a Mediterranean-style eating pattern rich in monounsaturated and polyunsaturated fats may be considered to improve glucose metabolism and lower cardiovascular disease risk 1.
- Protein-rich foods like eggs, lean meats, and plant proteins are beneficial as protein digestion triggers GLP-1 release. Supplement options include prebiotics like inulin and fructooligosaccharides (FOS), probiotics containing Lactobacillus and Bifidobacterium strains, and berberine (500-1500mg daily), however there is no clear evidence that dietary supplementation with vitamins, minerals, herbs, or spices can improve outcomes in people with diabetes who do not have underlying deficiencies 1. Green tea extract and apple cider vinegar (1-2 tablespoons diluted in water before meals) may also help. These foods and supplements work by either directly stimulating GLP-1-producing L-cells in the intestine or by supporting the gut microbiome that influences GLP-1 production. For best results, combine these dietary approaches with regular physical activity and consider spreading your food intake across smaller, more frequent meals to maintain steady GLP-1 levels throughout the day.
From the Research
Foods that Naturally Increase GLP-1
- Berberine, tea, curcumin, cinnamon, wheat, soybean, resveratrol, and gardenia are herbal-based constituents that can exert an influence on GLP-1 release 2
- These natural products may have modulatory effects on GLP-1 expression and secretion, which can help regulate blood sugar levels
GLP-1 Receptor Agonists
- GLP-1 receptor agonists are a class of antidiabetic drugs that have potent hypoglycemic effects via several molecular pathways 3
- They can help increase GLP-1 levels, which can lead to improved insulin secretion, decreased glucagon secretion, and reduced calorie intake and body weight
Mechanisms of Action
- GLP-1 receptor agonists work by augmenting hyperglycemia-induced insulin secretion, suppressing glucagon secretion, decelerating gastric emptying, and reducing calorie intake and body weight 3
- They can also have cardio- and neuroprotective effects, decrease inflammation and apoptosis, and have implications for learning and memory, reward behavior, and palatability 4
Therapeutic Implications
- GLP-1 receptor agonists are successfully used in clinical practice for the treatment of type-2 diabetes, and several GLP-1-based pharmacotherapies are in clinical evaluation for the treatment of obesity 4
- They may also help prevent renal complications of type 2 diabetes and have potential therapeutic implications for other diseases, such as neurodegenerative disorders and psoriasis 3