The popularity of anti-obesity drugs has ballooned in recent years. Over 12% of adults in the US say they have used a GLP-1 agonist, with brand names such as Ozempic and Mounjaro becoming household names.
GLP-1 agonists are a class of medications that are used to manage blood sugar for those with type 2 diabetes, as well as to treat obesity.
They work by imitating glucagon-like peptide-1 (GLP-1), a growth hormone that triggers insulin release, reduces blood sugar levels, slows the passage of food along the intestinal tract and stimulates parts of the brain that control craving and satiety.
Since 2020, the number of prescriptions made for GLP-1 drugs has more than tripled.
However, there is also an appetite for more natural alternatives to pharmaceutical interventions.
GLP-1 medications are expensive for consumers and insurance coverage is often unreliable, pricing some out of taking the drugs. According to consumer research, around half of all adults who have taken GLP-1 drugs say that it was difficult to afford the cost.
Others are hesitant about injectables, evidenced in the anticipation around Eli Lilly’s oral candidate, orforglipron.
Additionally, a large number of consumers experience side effects from the medication. About half report they have experienced nausea and around one-third have experienced diarrhoea — the two most common side effects associated with GLP-1s.
Brands have noticed this trend, launching products that claim to ‘naturally support GLP-1 levels’, such as Elénzia’s Control and Kourtney Kardashian’s Lemme GLP-1 Daily Support.
Whole foods can also have appetite-suppressant effects of the popular medication, triggering gut cells to release GLP-1 when consumed.
New analysis from natural wellness brand Ben's Natural Health identifies common foods that naturally boost GLP-1 levels and ranks the top 30 in a new leaderboard.
Though of course, no food works exactly like these medications, certain food combinations can activate similar pathways that control hunger.
"We analysed each food based on four nutrients that trigger natural GLP-1 release," explain the experts at Ben's Natural Health.
“These are protein, fibre, resistant starch and healthy fats. Protein helps you feel full quickly, while fibre slows down digestion so you stay satisfied longer.”
“Resistant starch found in beans feeds beneficial gut bacteria and healthy fats help control hunger between meals.”
“Together, these nutrients work like a team to mimic some effects of weight loss medications, offering a natural alternative worth considering."
The results
Below are, according to Ben's Natural Health, the top ten foods ranked by their ability to naturally mimic GLP-1 medication effects.
The full research findings are available online.
High-protein bowls that keep you full
The most effective meal at recreating the effects of GLP-1s was a salmon and quinoa bowl.
With 30 g of protein (more than any other food in the study), plus nine grams of fibre and plenty of healthy fats, this combination kept hunger at bay longer than any other food.
Chickpeas also elicit a strong GLP-1 response from the body. A chickpea-based bowl with vegetables and hummus ranked sixth in the research rankings and is a great option for a filling plant-based meal.
Beat that beat cravings
Lentils came in second place overall on the list.
Just one cup contains 18 g of protein and 15 g of fibre (which is more fibre than most people eat in an entire day), making them quite filling despite their small size.
Black beans work almost as well as lentils, with the same 15 g of fibre per cup and only slightly less protein.
Edamame are also a great snacking option, with up to 17 g of protein per cup and good amounts of both fibre and healthy fats.
Another option is mixed bean salads. These come with 14 g of protein and 9 g of fibre, helping consumers feel satisfied without the heaviness of meat.
Smart starts to the day
Overnight oats with chia seeds ranked fourth overall in the study and is a simple breakfast option with 12 g of both protein and fibre.
Peanut butter on whole wheat toast is also another filling morning choice, with 16 g of healthy fats plus decent amounts of protein and fibre keeping hunger at bay until lunch.
Whey protein shakes provide around 20 g of protein per serving and are convenient "on-the-go" options for busy mornings. Though they don't contain much fibre, they still help control "food noise" better than many carb-heavy breakfast options.
Greek yoghurt with chia seeds is the final option in the top ten, containing 14 g of protein and 7 g of fibre in a typical cup. The chia seeds are an essential part of this pairing, making regular Greek yoghurt more nourishing.
"For anyone looking to manage their appetite naturally, we recommend building meals around these foods by combining them,” say the Ben's Natural Health experts.
“While these meals cannot guarantee the same results as prescription medications like Ozempic, combining them is far more effective than choosing individual items in isolation."
"Booster" foods
The study also highlights the role of "booster" ingredients — such as green tea and vinegar — which, while not strong GLP-1 activators on their own, can enhance the appetite-regulating effects of higher-scoring foods.
"Even more interesting is our finding on 'booster' foods,” experts add.
“While items like green tea, vinegar, and kombucha scored lower by themselves on our index, they significantly enhance the appetite-suppressing effects of higher-ranked foods when included with meals."
"For example, drinking green tea with your protein-rich breakfast can extend its natural GLP-1-stimulating effects."
Key takeaways
Natural GLP-1 activation through whole-food ingredients has the potential to become the next major category in functional nutrition.
Companies can leverage this interest in natural alternatives to GLP-1 medications to guide R&D and create differentiated products positioned for consumers seeking natural metabolic-health support.
Product developers should focus on formulations centred on protein, fibre, resistant starch and healthy fats to capture this demand for evidence-backed, metabolic-health solutions.
The study also highlights the role of "booster" ingredients, which create an opportunity for manufacturers to incorporate these boosters into supplements, beverages or fortified foods to amplify the overall metabolic-health benefit.