How to Increase Your Body’s Natural “Ozempic”

Forget needles and prescriptions — one of the hottest trends in health right now is using nutrition and lifestyle to increase your body’s natural GLP-1 (your own “natural Ozempic”).

Your body already produces GLP-1, a powerful appetite-regulating hormone that controls fullness and blood sugar.  This is  the same hormone that weight-loss medications mimic.

When you naturally boost GLP-1, it becomes easier to control cravings, support metabolism, and lose weight without injections. 

Your ticket? Knowing the latest innovations that help your body increase GLP-1 naturally. At the Academy of Nutrition and Dietetics’ annual Food and Nutrition Conference and Expo (FNCE) in Nashville, we discovered standout products and research. We found fiber-packed prebiotics to protein and antioxidant-rich foods; they’re all designed to help your body make more of its own GLP-1.

GLP-1 (glucagon-like peptide-1) is made in your gut lining (in L-cells) after eating. It slows digestion, tells the brain you’re full and stabilizes blood sugar.

But if your gut is inflamed or out of balance from stress, processed foods, alcohol, toxins, or food sensitivities, natural GLP-1 production drops. Research shows that inflammation can suppress GLP-1 production, making weight loss harder. 

The Secret Sauces to Unlock Your Body’s Natural “Ozempic”

1. Fiber: The queen of GLP-1 support.

If you’ve ever wished you could eat more of something to lose weight, fiber is your magic bullet. Plant fibers add bulk, slow digestion and naturally help your gut produce more GLP-1.

Fermentable Fiber & Prebiotics:

All plant fibers help, but fermentable fibers found in foods like root vegetables, beans, asparagus, and prunes, are especially powerful. They feed gut bacteria, which create short-chain fatty acids — natural compounds that calm inflammation and stimulate natural GLP-1 release. 

Prebiotic fibers, special fermentable fibers found in foods like garlic, onions, green bananas, and cooked and cooled potatoes, go a step further.

They selectively feed key bacteria like Bifidobacteria and Akkermansia, both vital for GLP-1 production and a strong gut lining.

Probiotics:

These live beneficial bacteria in fermented foods like sauerkraut, kimchi, miso, kefir, and yogurt that contain live and active cultures, work with fiber to rebalance your gut microbiome and strengthen the gut lining, where GLP-1 is made.  

Different Strains of Probiotics

Strains like Bifidobacterium and Lactobacillus, (found in many fermented foods), and Akkermansia muciniphila, which thrives on polyphenol-rich foods like berries, pomegranate, green tea, and dark chocolate, have been shown to help boost GLP-1 naturally. 

Early research shows that Akkermansia makes a protein called p9, that signals the gut cells to make more GLP-1, helping your body to turn on its own natural Ozempic response.

Ashley Koff, RD, author of Your Best Shot: The Personalized System for Optimal Weight Health: GLP-1 Shot or Not, explains:

“Whether using a GLP-1 agonist or not, it is crucial to support the body’s own weight-health hormones (GLP-1, GIP, CCK, PYY) for their myriad benefits. Probiotic strains like Akkermansia, Clostridiums, and Bifidobacteria collaborate in the lining of the digestive tract to promote optimal function of these hormones.”

At FNCE– and beyond–gut-friendly fiber is on full display.

• Wildbrine: Fermented foods packed with live probiotics (and some prebiotic fiber). Try unique flavors like Caraway Apple Kraut or Jalapeño Lime Kraut.






• Organic India Psyllium: Boost soluble fiber, which may help increase GLP-1 naturally. Sprinkle the Original or Pre & Probiotic Fiber Powder (Cinnamon Spice or Orange) in oatmeal or smoothies.






• Brami Lupini Beans Snack: Flavors like Chili & Lime pack in nine grams of fiber per 100 calories, including fermentable fiber from beans.  






• Banza Chickpea Pasta: Made with chickpeas; 50% more protein, 3× more fiber, and 25% fewer net carbs than traditional pasta. The combo of protein and fiber helps stabilize blood sugar and keep you full.






• Pendulum Akkermansia Supplement: Early research shows this probiotic may strengthen the gut lining and support metabolism.






• Lifeway:  Rich in live cultures, including Lactobacillus and Bifidobacterium strains, to support gut health.






• Bio‑K+ USA: Probiotic yogurt shots with clinically studied Lactobacillus for digestive and immune health.

For more tips for improving your gut health and improving the health of your microbiome so you can boost your metabolism and favor weight loss even more, check out our blog 4 Easy Ways to Lose Weight: Boost Gut Health 

2. Protein:

Protein is one of the most effective natural GLP-1 triggers and it helps keep blood sugar stable. Eggs, salmon, tofu, legumes, and dairy all help. Research shows that protein-rich meals improve GLP-1 response and appetite control. Many of our clients find that simply swapping a portion of carbs for protein at meals helps their afternoon cravings dissolve.

While processed foods alcohol, stress, toxins, and artificial sweeteners damage the gut lining, these protein-rich finds do the opposite.

Top finds:

• Clean Simple Eats Protein Powder– A longtime favorite for its great taste and clean ingredients — 20g of grass-fed whey protein per scoop, no added sugars, GMOs, or artificial flavors, and third-party tested for heavy metals.






• Almonds: Packed with protein, fiber, and healthy fats, almonds help steady energy and keep hunger at bay. Studies show not all their calories are absorbed, supporting weight loss.






• SimplyFUEL Protein Balls: Created by registered dietitian Mitzi Dulan, each serving packs 8 grams of protein and 2 grams of fiber for lasting satisfaction, and GLP-1 support. Gluten-free oats add prebiotic fiber to nourish your gut.

3. Healthy Fat & Antioxidants:

Like protein, healthy fats slow digestion, stabilize blood sugar and support natural GLP-1 release. They help curb cravings and keep you satisfied. Choose anti-inflammatory fats from olive oil, nuts, avocados, and fatty fish—and keep portions small to keep calories in check.

Polyphenols:

Polyphenols, powerful antioxidants, found in colorful foods like green tea, blueberries, cocoa and pomegranates, protect the gut lining and reduce inflammation that can suppress GLP-1.

FNCE finds:

• MIJA Superstar: Created by registered dietitian Sarah Koszyk, each serving of this whole-food supplement provides organic, vegan superfoods packed with antioxidants and polyphenols for gut and overall health.






• Mamma Chia Blackberry Bliss Chia Squeeze Pouches: Organic chia seeds with blackberries deliver antioxidants, omega-3s, and prebiotic fiber for gut health — all in a 70-calorie, vegan, gluten-free pouch.






• California Prunes: Packed with fiber and polyphenols, prunes support gut health and satiety. Add to salads, smoothies, yogurt, or veggie side dishes.

For antioxidant and polyphenol-packed recipes and easy tips to get more polyphenols in your diet, check out our blog on 6 Easy Swaps for an Anti-Inflammatory Kitchen. 

The Bottom Line:

You don’t need injections to tap into your body’s own “Ozempic.” Feed your gut with fiber, protein, healthy fats, and antioxidant-rich foods to support natural GLP-1 release— helping to steady appetite and balance blood sugar, so you’ll feel full for hours. 

You don’t need injections to support your body’s appetite and fullness hormones.
When you choose fiber, protein, healthy fats, antioxidants, and gut-nourishing foods, you naturally boost GLP-1, steady appetite, reduce cravings, and support metabolism and weight loss.

Ready to take it a step further? You don’t have to navigate cravings, blood sugar swings, or stubborn weight loss alone. Our 1:1 Personalized Nutrition Coaching is designed to help you:

• Naturally boost your GLP-1 and appetite-regulating hormones

• Support your gut health and metabolism

• Make sustainable food and lifestyle changes that actually work

• Finally feel full, satisfied, and in control of your cravings

Apply for a personalized coaching plan today and start seeing real results.
👉 [Apply for 1:1 Coaching Here]

Limited spots are available because we work closely with each client — your transformation starts with your application.

About the Experts

Tammy Lakatos Shames, RDN, CDN, CFT and Lyssie Lakatos, RDN, CDN, CFT are The Nutrition Twins, registered dietitian nutritionists and certified fitness trainers and nationally recognized nutrition experts with over 15 years of experience. They are the authors of Fire Up Your Metabolism, The Secret to Skinny and The Nutrition Twins’ Veggie Cure and have been featured in major media outlets including Good Morning America Health, Fox & Friends and CNN. The Nutrition Twins specialize in evidence-based nutrition advice for weight loss, disease prevention, and optimal health.