Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

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Interested in the benefits of GLP-1 medications like Ozempic and Wegovy but seeking a natural approach? Science suggests there are effective ways to boost GLP-1 levels naturally, such as supporting gut health, eating GLP-1-stimulating foods, and taking targeted supplements like dihydroberberine (DHB).

This article will explore these strategies, which may help you feel fuller, regulate blood sugar, and stay on track with your health goals.

What Exactly Is GLP-1?

Glucagon-like peptide-1 (GLP-1) is the “un-hunger” hormone your body naturally produces in the intestines when you eat. It works by:

●      Slowing digestion: GLP-1 helps delay gastric emptying, meaning food stays in your stomach longer, helping you feel full for an extended period.

●      Regulating blood sugar: It stimulates insulin production when blood sugar levels rise and suppresses glucagon (a hormone that increases blood sugar), keeping levels stable.

●      Reducing appetite: By interacting with the brain’s appetite centers, GLP-1 helps curb hunger and reduce overall food intake.

Because of these effects, weight loss and diabetes medications like Ozempic, Wegovy, and Mounjaro target GLP-1 production. But medication isn’t the only way to tap into the power of this hormone.

How to Support GLP-1 Naturally

There are natural ways to support your body’s GLP-1 production, starting with simple changes to your diet and daily habits. As always, check with your healthcare provider before making adjustments to your routine.

#1: Feed Your Gut

Certain strains of beneficial gut bacteria, such as Akkermansia muciniphila, may help stimulate GLP-1.

Unfortunately, you can’t eat Akkermansia directly since it’s not found in food, but you can help it flourish by loading up on prebiotic-rich foods like apples, berries, grapes, beans, flaxseeds, green tea, nuts, olives, asparagus, onions, and oats. Think of these as gut-friendly fuel—they feed good bacteria like Akkermansia, which in turn can help boost GLP-1 production.

#2: Load Up on GLP-1 Stimulating Foods

According to a research review from 2016, certain foods may stimulate GLP-1 production, including:

●      Eggs

●      Nuts, particularly almonds, pistachios, and peanuts

●      Foods rich in soluble fiber, including whole grains, legumes, fruits, and veggies

●      Sources of monounsaturated fats, like avocados, olive oil, and flaxseed

#3: Leverage Natural Supplements

Some natural compounds have been shown to support GLP-1 production and metabolic function, including:

●      Curcumin: The active compound in turmeric, animal studies show that curcumin can improve blood sugar control by increasing GLP-1 release.

●      Berberine: Often referred to as “Nature’s Ozempic,” berberine has been shown to improve insulin sensitivity, regulate blood sugar, and promote GLP-1 secretion.

●      Dihydroberberine (DHB): A more bioavailable form of berberine, DHB is easier to absorb and may offer longer-lasting metabolic benefits with fewer digestive side effects. For those interested in trying this option, look for products featuring GlucoVantage® by NNB Nutrition—the only research-backed brand of dihydroberberine. Research suggests it delivers five times more berberine to the bloodstream than standard berberine.

The Bottom Line on Supporting GLP-1 Naturally

With the right foods, a gut-supportive diet, and targeted supplements like dihydroberberine, it’s possible to support your body’s natural GLP-1 production.

Together, these science-backed tactics can help you take control of your metabolic health—naturally and sustainably.