Nausea got you down? Constipation making life miserable? Here's your ultimate shopping guide to eating your way through GLP-1 side effects—while actually enjoying your meals.

Let's be honest: starting Ozempic, Wegovy, or Zepbound can feel like signing up for a digestive rollercoaster. One day you're nauseated at the thought of food, the next you're googling "how to poop on Ozempic" at 3 AM (we've all been there).

But here's what your doctor might not have told you: the foods you eat can make or break your GLP-1 experience. After analyzing thousands of user experiences and consulting with nutrition experts, we've compiled the ultimate grocery list—47 specific foods that can dramatically reduce side effects while supporting your weight loss journey.

Why Food Matters More Than Ever on GLP-1s

Before we dive into the list, let's talk about why your grocery choices are crucial right now. GLP-1 medications slow down your digestive system—that's partly how they work. But this means the wrong foods can sit in your stomach like a brick, while the right foods can glide through smoothly, actually reducing side effects.

Think of your stomach as a luxury car that's been switched to eco-mode. You wouldn't put regular gas in a Ferrari, right? Same principle here.

Before we get into the list we wanted to mention we have a free GLP-1 Recipe generator on our site here

A free GLP-1 Weekly meal planner here that will generate a shopping list for the week for you!

And a free GLP-1 Recipe Library that incorporates many of these foods that lessen side effects and help you lose more weight on GLP-1 medications.

The Nausea Neutralizers (Foods 1-12)

These foods have natural anti-nausea properties and are gentle on your GLP-1-sensitized stomach:

1. Fresh Ginger Root The MVP of nausea relief. Grate it into hot water, blend into smoothies, or chew crystallized pieces. Keep it in your freezer—it grates better frozen.

2. Plain White Rice (Cooled) Sounds boring? Here's the trick: cook it, cool it in the fridge, then eat it cold or reheated. The cooling process creates resistant starch that's easier to digest.

3. Bone Broth Not just trendy—it's liquid gold for GLP-1 users. Sip it warm when solid food sounds awful. Pro tip: freeze in ice cube trays for portion control.

4. Green Apples The pectin helps settle your stomach, and the tartness can actually reduce nausea. Slice thin and eat slowly.

5. Plain Greek Yogurt Choose full-fat versions—they're more satisfying and less likely to cause blood sugar spikes that worsen nausea.

6. Mint Leaves Fresh mint in water, mint tea, or just chewing the leaves. Keep a plant on your kitchen counter.

7. Watermelon High water content + natural sugars = nausea relief. Freeze chunks for an even more soothing treat.

8. Saltine Crackers Yes, the pregnancy nausea classic works here too. Keep a sleeve by your bed for morning queasiness.

9. Bananas (Slightly Green) The less ripe, the better for nausea. They contain resistant starch and potassium to replace electrolytes.

10. Chamomile Tea Sip throughout the day. Buy it loose—it's stronger and more effective than bags.

11. Lemon Water Fresh lemon in room temperature water. The citrus scent alone can reduce nausea.

12. Oatmeal (Steel Cut) Cook it thin, almost like porridge. Add a pinch of salt—it helps with nausea more than sweet toppings.

The Constipation Crushers (Foods 13-25)

Let's tackle the elephant in the room—or should we say, the lack of elephants leaving the room? These foods will get things moving:

13. Chia Seeds The fiber absorbs water and creates a gel that helps everything slide through. Start with 1 tablespoon daily.

14. Prunes (or "Dried Plums" if you're fancy) Nature's laxative. 3-5 daily works for most people. Soak in warm water for extra effectiveness.

15. Kiwi Fruit Two kiwis daily can work better than traditional fiber supplements. Eat the skin for maximum benefit (yes, really!).

16. Ground Flaxseed Add to smoothies, yogurt, or oatmeal. Must be ground—whole seeds just pass through.

17. Kimchi Fermented foods + fiber = happy gut. Start small if you're not used to fermented foods.

18. Pear (With Skin) The skin contains most of the fiber. Choose ripe ones—they're easier to digest.

19. Brussels Sprouts Roast them until crispy. The fiber and water content work together perfectly.

20. Black Beans Blend into soups for easier digestion. The combination of fiber and protein is ideal.

21. Raspberries Highest fiber content of any berry. Fresh or frozen both work great.

22. Artichoke Hearts Canned in water (not oil) for convenience. Amazing fiber content per serving.

23. Quinoa Complete protein + fiber. Rinse well before cooking to remove bitterness.

24. Sweet Potatoes Leave the skin on. The fiber and natural sugars help regulate digestion.

25. Coconut Water Natural electrolytes help hydrate your digestive system. Choose unsweetened versions.

The Energy Enhancers (Foods 26-35)

Fighting GLP-1 fatigue? These foods provide sustained energy without the crash:

26. Salmon Omega-3s fight inflammation and fatigue. Canned works if fresh is too expensive.

27. Spinach Iron + folate = energy. Add to everything—smoothies, eggs, soups.

28. Almonds Protein + healthy fats + magnesium. Pre-portion into small bags to avoid overeating.

29. Eggs Complete protein that's easy to digest. Hard-boiled are perfect for meal prep.

30. Chickpeas Roast them for a crunchy snack or blend into hummus. Sustained energy without the crash.

31. Dark Chocolate (70%+) Small amounts provide an energy boost plus magnesium. 1-2 squares daily.

32. Blueberries Antioxidants fight fatigue. Buy frozen—they're often more nutritious than fresh.

33. Beets Natural nitrates improve blood flow and energy. Roasted are sweetest and easiest to digest.

34. Turkey Breast Lean protein without the fatigue that comes from heavy meats. Deli slices work in a pinch.

35. Green Tea Gentle caffeine + L-theanine = sustained energy without jitters.

The Appetite Optimizers (Foods 36-47)

These foods work WITH your medication to control hunger appropriately:

36. Cottage Cheese High protein, easy to digest. Mix with fruit for a complete mini-meal.

37. Avocado Healthy fats signal satiety. Quarter portions are perfect for GLP-1 users.

38. Hemp Hearts Sprinkle on everything. Complete protein in tiny portions.

39. Cucumber High water content + fiber. Slice and keep in the fridge for instant snacks.

40. Red Lentils Cook until mushy for easiest digestion. Protein + fiber without heaviness.

41. Miso Soup Fermented soy + warm liquid = digestive comfort. Make with just paste and hot water.

42. Edamame Perfect protein-to-fiber ratio. Buy frozen and steam as needed.

43. Carrots The crunch satisfies without overwhelming. Baby carrots are perfectly portioned.

44. White Fish (Cod, Tilapia) Easiest protein to digest. Season simply—your taste buds are sensitive now.

45. Zucchini Spiralize into noodles or grate into everything. Virtually impossible to overeat.

46. Protein Powder (Unflavored) Add to anything for a protein boost without changing taste. Whey or plant-based both work.

47. Herbal Teas (Variety Pack) Different flavors prevent food boredom. Peppermint, ginger, and fennel are especially helpful.

Your Strategic Shopping Plan

Here's how to use this list effectively:

Week 1-2: The Basics Focus on nausea neutralizers and easy proteins. Stock up on ginger, crackers, Greek yogurt, and eggs.

Week 3-4: Fiber Introduction Gradually add constipation crushers. Start with one high-fiber food daily and increase slowly.

Week 5+: Full Integration Incorporate all categories based on your specific needs. You'll know your triggers by now.

Pro Shopping Tips from Successful GLP-1 Users

Shop the Perimeter First: Fresh foods are usually around the edges of the store—produce, dairy, meat.

Buy Frozen: Many of these foods come frozen and work just as well. Less waste when your appetite is unpredictable.

Prep Immediately: Wash, chop, and portion as soon as you get home. You won't want to prep when nauseated.

Small Portions: Buy smaller quantities more frequently. Your tastes may change week to week.

Keep It Simple: Plain versions of foods are usually better tolerated than flavored or processed options.

The Bottom Line

Side effects don't have to derail your GLP-1 journey. With these 47 foods in your arsenal, you're equipped to eat your way to comfort while supporting your weight loss goals.

Remember: everyone's different. What works for one person might not work for you. Start with 5-7 foods from this list and gradually experiment with others. Keep a simple note in your phone about which foods help and which don't.

Sarah from our community says it best: "I went from dreading meals to actually enjoying food again. These foods didn't just reduce my side effects—they made me feel human again."

Your next grocery trip could be the game-changer in your GLP-1 journey. Print this list, save it to your phone, or share it with a friend who's struggling. Because when you eat right on GLP-1s, you're not just surviving—you're thriving.