There continues to be more and more research on GLP1 drugs and their many benefits for certain populations. These populations include people with type 2 diabetes, cardiovascular disease, high blood pressure, overweight/obese, and post gastric bypass surgery. A GLP1 drug is not appropriate for someone wanting to lose 5-10 lbs and is often being misused. Therefore, I thought it would be interesting to review ways people can naturally increase GLP1 and get some of the benefits.
WHAT IS GLP1
GLP-1 (glucagon-like peptide-1) agonists are a class of medications utilized in the treatment of type 2 diabetes and obesity. Examples of this drug that most of us are hearing about is semaglutide which is sold under the brand name Ozempic and Rybelsus that was approved for diabetes, and Wegovy that was approved for obesity in 2017.
GLP1 is secreted in the small intestine after we eat. It does a lot of things in the body, but what I think people are most interested and excited about is that it can dramatically suppress appetite and promote satiety.
Good news! There are their things we can eat that can promote our body to naturally secrete GLP1. While the effects will not be as dramatic as the drugs available, this is definitely worth looking into.
Akkermansia mucinphila and butyrate-producing bacteria can both increase GLP1 production by stimulating L-cells in the gut microbiome.
FOODS TO INCREASE AKKERMANSIA MUCINPHILA
Akkermansia feeds and grows on onions, garlic, leeks, artichoke, yams, agave, bananas, Brussel sprouts, okra, cauliflower, broccoli, chicory root, cold cooked potatoes, berries, vegetables, fatty fish, flax, hemp seed oil, and dandelion root.
FOODS THAT CONTAIN OR HELP PRODUCE BUTYRATE
Hard cheese (Parmesan), butter, full fat yogurt, and fermented foods (sauerkraut, kimchi, pickles, tempeh).
You can also encourage your body to produce more butyrate by consuming ground flax, chia seeds, beans, lentils, apples, berries, garlic, and onions.
Getting adequate sleep is also essential in butyrate production. Lastly, fasting 13 hours between dinner and breakfast the next morning has shown to be beneficial in butyrate production.
It’s important to note that the effects of consuming these foods will not be as strong as the actual medication, so do not expect that adding in a few of these foods will result in dramatic weight loss. However, all of the foods listed above are part of a balanced diet that will encourage fullness, satiety, and promote good gut health. Essentially focusing on fiber, protein, whole fruits, and vegetables is the key to success when meal planning.
xx, A
