GLP-1s, such as Ozempic® and Wegovy®, are powerful medications used to manage type 2 diabetes and promote weight loss. However, they often come with gastrointestinal (GI) side effects like nausea, vomiting, bloating, and constipation, which can be challenging for many patients. Fortunately, making specific lifestyle and behavioral changes can significantly mitigate these side effects and improve your overall well-being.
Here are six practical tips to help you manage the GI symptoms associated with GLP-1 medications.
- Eat smaller, more frequent meals
Consuming smaller portions more frequently throughout the day can prevent the digestive system from becoming overwhelmed, reducing symptoms such as bloating and nausea.
Tip: Aim for five to six small, daily meals. This can help manage blood sugar levels and reduce the burden on your digestive system. And don’t worry, it’s okay to ditch the concept of “three square” meals a day. Find what works best for your body.
- Stay hydrated
Proper hydration is crucial for digestion and can help prevent constipation, a common side effect of GLP-1 medications.
Tip: It’s commonly recommended to drink 8-10 glasses of water a day, but this may vary based on your specific needs. Adding electrolytes (aka essential minerals) to your water can also help maintain balanced hydration levels, especially if you experience vomiting. If drinking enough water is difficult for you, try incorporating more hydrating fruits and veggies, like watermelon or celery.
- Move more
Regular exercise—especially walking after meals—stimulates intestinal activity, helping to reduce constipation and improve overall GI function (plus so much more). Put simply, movement is your friend.
Tip: Aim for at least 30 minutes of moderate exercise, such as walking or biking, most days of the week. Consult with your healthcare provider before starting any new exercise regimen.
- Don’t eat too close to bedtime
Eating right before bed can cause indigestion and disrupt sleep, as your body is still working to digest food instead of resting. Allowing a few hours between your last meal and bedtime helps improve digestion and reduces the risk of acid reflux and other GI issues.
Tip: Try to finish your last meal at least three hours before going to bed to give your stomach ample time to digest the food properly. Opt for a light snack if you feel hungry closer to bedtime, and avoid spicy or acidic foods to prevent discomfort.
- Practice mindful eating
Paying attention to how you eat can make a big difference. Eating slowly and mindfully can improve digestion, reduce symptoms like bloating and discomfort, and help you more thoroughly enjoy your meals—whether you’re out to dinner with friends or on a quick lunch break at work.
Tip: Savor each bite, eat without distractions, pause between bites, and stop eating when you feel full. This helps your digestive system process food more efficiently.
- Add in a natural supplement
There are several natural ingredients proven to support GI symptoms—like ginger, peppermint, papaya, oregano, artichoke, the list goes on. Adding these into your daily routine is a great place to start. Thankfully, there’s a supplement with all of these ingredients and extracts combined, plus beneficial probiotics and digestive enzymes.
Tip: Supplement with Harmony-1, a doctor-designed supplement specifically formulated for effective dosing and fast relief. It contains all the gut-boosting ingredients you need to reach your goals more comfortably.