4 Foods to Avoid If You're on Ozempic, According to a Dietitian

So you’ve taken the leap and are on Ozempic (or another GLP-1 like Wegovy or Mounjaro) for weight loss, and you’re wondering what this step will mean for your weekly trip to the grocery store. I reached out to Samantha Snashall, a registered dietitian at The Ohio State University, to learn about what foods you should limit—and prioritize—while on a GLP-1.

Samantha Snashall, RDN, LD, is a registered dietitian at The Ohio State University Wexner Medical Center. She received her Bachelor's of Science in Health and Rehabilitation Sciences, Medical Dietetics from The Ohio State University and has experience in a variety of settings including inpatient and long term care. 

Not a ton of surprise here: Shashall tells me, “Ideally you should limit your intake of high fat, fried, greasy, and high sugar foods.” She explains that while no GLP-1 medication interacts with food, the type of food eaten can worsen sides effects like nausea, constipation, diarrhea, vomiting, bloating and heartburn. 

In terms of specific foods, she says you’re best off avoiding (or limiting):

• Sugar-sweetened beverages like soda or juice
• Fried foods like chicken nuggets or onion rings
• Sweets like candies or doughnuts
• Acidic and or spicy foods like tomatoes or hot sauces

While those foods can worsen GLP-1 side effects, Snashall stresses that this isn’t to say you can never have these foods. “You will just want to decrease the frequency and portion size at which you had them before,” she notes.

On the flip side, I asked Snashall if there are foods or food groups you should prioritize while on Ozempic or any other GLP-1. In addition to eating a balanced diet consisting of lean protein, high fiber fruits, vegetables and whole grains, she tells me it’s especially important to make sure you’re eating enough protein. “It is also heavily encouraged to get at least a minimum of 60 grams of protein while taking these medications to help preserve muscle mass,” she says, adding that for more personalized nutrition recommendations, you should reach out to a dietitian.

Finally, let’s talk drinks. As Snashall mentioned above, it’s recommended to limit any sugar-sweetened beverages like soda, juice and drinks like regular Gatorade. Water is, of course, always a good thing, and Snashall suggests consuming at least 2 liters or 64 ounces at minimum (though this number could vary based on your personal needs). For the folks out there who find drinking that much water difficult, she mentions that non-caffeinated sugar-free beverages could take the place of the some of the 64 oz, like sugar flavor enhancers or herbal teas.