It’s no secret that GLP-1 drugs are soaring in popularity. You can’t escape advertisements for Ozempic, Wegovy, Mounjaro, and other popular brands as a way to effortlessly lose weight - without any other lifestyle changes.
The truth is, though, GLP-1 medications aren't for everyone. Not only are they really expensive, but they may also come with concerning side effects. If you’re looking for a GLP-1 natural alternative, you’ve come to the right place.
So what is a natural alternative for GLP-1 drugs? We’ve put together a list of some great substitutes you can try, ranging from prebiotics, probiotics, and postbiotics to berberine, curcumin, cinnamon, and many more.
Even simple lifestyle adjustments like getting more regular exercise, trying intermittent fasting, managing stress, and improving sleep can make a big difference in your body’s natural GLP-1 production.
But before we get into the top natural GLP-1 alternative, let’s take a step back - what exactly is GLP-1 in the first place, and why does it matter?
What is GLP-1?
Short for Glucagon-Like Peptide-1, this hormone is produced naturally in the gut microbiome and influences digestion, appetite regulation, and blood sugar control. Specialized cells in the intestines release GLP-1 in response to food, signaling the body to manage energy and absorb nutrients.
When glucose enters the bloodstream GLP-1 kicks in to stimulate insulin secretion, helping to stabilize blood sugar levels. Meanwhile, GLP-1 slows the release of glucagon, a hormone that raises blood sugar. This helps prevent sharp energy spikes and crashes.
GLP-1 slows down the rate at which food leaves the stomach - which is known as gastric emptying. In other words, GLP-1 can help you feel full for longer, prevent overeating and reduce food cravings. And it does this by interacting with the brain’s hunger centers, regulating what is known as the gut-brain axis.
Is There a Natural Form of GLP-1?
There’s a reason more and more people are looking for tips on how to increase GLP-1 naturally. Maybe you don’t want to rely on injections, or perhaps it’s the digestive discomfort you’re worried about - not to mention the GLP-1 cost without insurance.
So the real question isn’t whether or not there’s a natural GLP-1 alternative, but whether you can support your body's natural production of this hormone. The answer is a resounding yes!
The right dietary choices, gut health optimization, and changes to our lifestyle habits can make a dramatic difference in how much GLP-1 your body produces, influencing our appetite, blood sugar and food cravings.
So without any further ado, let’s get into the best GLP-1 natural alternatives.
What is a Natural GLP-1 Alternative?
There’s not necessarily a secret natural GLP-1 alternative - but there are plenty of foods, plant compounds, and daily habits you can leverage to help your body enhance production of this hormone.
Start with the #1 approach that addresses the root cause: the gut microbiome. By using targeted microbiome solutions, like prebiotics, probiotics and postbiotics, you can naturally support GLP-1 production as a smart, science-backed option.
Prebiotics, Probiotics, and Postbiotics
The gut’s role in GLP-1 production is well-documented. Beneficial gut bacteria help stimulate its release, whereas a poorly balanced gut microbiome can reduce GLP-1 signaling. There’s no better way to create a healthy gut than through prebiotics, probiotics, and postbiotics.
Prebiotics are types of fiber that feed good bacteria so they can thrive. There are tons of foods rich in prebiotics, including garlic, onions, leeks, asparagus, artichokes, bananas, oats, and flaxseeds. A prebiotic supplement is also an excellent choice as many people do not get enough prebiotics in the diet.
Probiotics are the actual live bacteria that live in your gut, which may improve digestion and GLP-1 signaling. There are plenty of natural probiotic sources worth adding to your diet, like yogurt (with live cultures), kefir, kimchi, sauerkraut, miso, and tempeh.
So how do postbiotics fit into the equation? These are the powerful compounds that are naturally produced, like short-chain fatty acids (SCFAs), but can also include inactivated microorganisms that deliver powerful benefits, even though they are no longer alive (hence why they are not called probiotics. They help regulate energy metabolism and hunger signals, so it’s worth eating fiber-rich foods and fermented foods to support this process.
Again, though, you can also rely on supplements to balance hormones and support appetite. res worked relentlessly to formulate clinically validated GLP-1 supplements, including a prebiotic and probiotic supplement and a GLP-1 postbiotic specifically.
We get asked all the time, do GLP-1 supplements work? The clinical results speak for themselves. Trials showed a 250% increase in beneficial probiotic Akkermansia, which may increase GLP-1 signaling.
They also showed a 400% increase in GLP-1 levels in preclinical human cell studies with no side effects. So whether you’re looking for a GLP-1 natural alternative or want to support a GLP-1 treatment regimen, we encourage you to learn more about how res can help.
Berberine
This plant compound can be found in goldenseal, barberry, and Oregon grape, and has been linked to metabolism. Research shows berberine may increase GLP-1 secretion by supporting gut health and improving how cells respond to glucose.
Curcumin
Curcumin is the active compound in turmeric, a well-documented plant superfood. It’s been shown to improve metabolic function, and in turn, support GLP-1 release by influencing gut bacteria and reducing metabolic stress.
Try pairing turmeric with black pepper, as the piperine in black pepper improves curcumin absorption. Turmeric is a great ingredient for curries, soups, and smoothies, but again, you can also find curcumin supplements with bioavailability enhancers.
Cinnamon
Cinnamon is another GLP-1 natural alternative that has been shown to support glucose metabolism and enhance insulin function, which indirectly supports GLP-1 activity.
It’s easy to incorporate cinnamon in your day-to-day, too. Add it to coffee, tea, or smoothies. Or, sprinkle it on oatmeal or yogurt. We even love adding it to savory dishes like stews or curries. Just be sure you’re using Ceylon cinnamon rather than cassia cinnamon for the full benefits.
Green Tea Extract (EGCG)
Epigallocatechin gallate (EGCG) is the active compound in green tea. This GLP-1 natural alternative might be able to enhance the release of this hormone while simultaneously supporting your metabolism.
Green tea has also been linked to better appetite regulation, and a lot of that potential can be traced back to EGCG. It’s a must-have in any weight management regimen.
Protein-Rich Foods
Protein has a direct effect on GLP-1 secretion since certain amino acids trigger its release. Anyone trying to lose weight in general should eat plenty of protein as this macronutrient encourages satiety and helps preserve lean muscle mass.
The best protein sources for GLP-1 support are animal-based since they’re more “complete” proteins. Think chicken, fish, eggs, and greek yogurt. However, plant-based alternatives like lentils, chickpeas, tofu, and tempeh have their place as well.
High-Fiber Foods
Fiber slows digestion and enhances GLP-1 secretion to help you keep your appetite under control. It can also feed gut bacteria, promoting postbiotic production which you now know is an important piece of the puzzle.
We touched on high-fiber sources already - but just as a reminder, you can get it through oats, chia seeds, flaxseeds, legumes, broccoli, brussels sprouts, spinach, berries, apples, and pears.
Healthy Fats
Contrary to popular belief, fat is not the enemy when it comes to weight loss! On the contrary - healthy fats support GLP-1 secretion and slow gastric emptying so you feel fuller for longer.
The big caveat here is that the type of fat matters. You should focus on unsaturated fats rather than processed fats. Some of our favorite sources include:
- Avocados: High in monounsaturated fats, supports satiety.
- Extra virgin olive oil: Contains polyphenols that may enhance gut health.
- Fatty fish (salmon, sardines): Rich in omega-3s, which influence metabolic balance.
- Nuts and seeds (almonds, walnuts, flaxseeds): Provide fiber and healthy fats.
Intermittent Fasting
Aside from consuming a natural GLP-1 alternative, how you eat influences GLP-1 production as well. Fasting periods naturally stimulate GLP-1 secretion for better appetite regulation and energy metabolism.
Not eating for 12, 14, 16, or however many hours gives your gut and pancreas some time to relax and rest, leading to better hormone signaling. We suggest starting with a simple 16:8 fasting period - eat nothing from 8 PM to 12 PM the next day.
Or, you can try a different approach like the 5:2 method. You’ll eat normally for five days out of the week and then consume way fewer calories on two days. Either way, make sure the food you do eat is nutrient-dense to make the fast easier and more effective.
Regular Exercise
Exercise increases GLP-1 secretion as well, and we recommend combining cardio workouts with resistance training for the best of both worlds.
Strength training may not be the first thing you think of when trying to lose weight, but it has its place in improving metabolic function and helping you maintain muscle mass. Try to get 3-4 sessions in a week.
As far as cardio goes, we prefer HIIT - or high-intensity interval training. This is not only less monotonous than running at the same pace for 30+ minutes, but it can also boost GLP-1 levels post-workout. 2-3 sessions a week is a good starting point if you’re strength training.
More Lifestyle Changes
Aside from the GLP-1 natural alternative options we’ve shared above, there are plenty of other lifestyle changes you can make to support your body’s natural hormone production:
- Prioritize sleep: Poor sleep disrupts appetite hormones, including GLP-1. Those midnight snacks can also take a toll on weight loss goals. Try to get 7-9 hours per night.
- Reduce stress: Chronic stress affects gut health and hormone regulation, so make time for meditation, deep breathing, or just getting outside and relaxing.
- Hydration matters: Drinking enough water supports digestion and metabolic processes that regulate hunger hormones.
These tips, paired with the right akkermansia foods and other natural alternatives for GLP-1, can make a big difference in your digestion, metabolic health, and appetite regulation.
Wrapping Up Our Guide to Trying a GLP-1 Natural Alternative
Supporting GLP-1 naturally is entirely possible. You just need to optimize gut health, eat plenty of nutrient-dense foods, and adopt a few lifestyle habits.
From the best fruit for gut health to a natural semaglutide alternative, the right GLP-1 natural alternative can make a big difference in helping regulate appetite and energy balance.
There’s no need to rely on shortcuts. The right natural GLP-1 alternative can help you work towards your goals without the expensive treatment regimens or scary side effects. Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered here at res.