GLP-1 (short for glucagon-like peptide-1) is a hormone secreted in the gut after you eat. Not only does it help regulate glucose levels, but it also slows digestion and signals fullness to your brain — a combination that can help prevent overeating and energy crashes. While medications that mimic GLP-1 are now widely used for managing blood sugar and weight, it’s also possible to support GLP-1 activity in gentler, food-first ways. From prebiotic fibers to plant-based compounds, these nutrients work with your body to help manage cravings, promote satiety, and support healthy blood sugar levels.

A golden-colored compound found in botanicals like barberry and goldenseal, berberine has been utilized for centuries to help support metabolic health. Recent clinical research shows that berberine may help stimulate GLP-1 production and improve insulin sensitivity, particularly in people with metabolic concerns. In one study, berberine was linked to enhanced GLP-1 secretion and better glucose regulation, suggesting it may naturally mimic some of the benefits of GLP-1 medications.[1]

Like peanut butter and jelly, gut health and GLP-1 go hand in hand. Prebiotic fibers like inulin are fermented in the colon, producing the very short-chain fatty acids that stimulate GLP-1 release. One 2021 meta-analysis found that dietary fiber made from inulin-type fructans is associated with higher GLP-1 secretion and improved appetite regulation.[2] While inulin-type fructans can be found in a variety of foods like whole wheat, onion, banana, garlic, and leeks,[3] you can also up your daily fiber intake with expert-vetted fiber supplements from Grove. In addition to GLP-1 support, dietary fiber also aids in digestion, hormone balance, and immune health, making it an easy way to round out your wellness routine.

Not only does protein help build muscle — it’s also one of the most effective macronutrients for triggering GLP-1 release. Meals higher in protein meals help you feel full longer, reducing post-meal blood sugar spikes. Researchers have found that increased dietary protein can significantly boost GLP-1 levels, helping support appetite control and metabolic function across the body.[4] We know upping your protein intake is no easy task, which is why we recommend adding vetted protein supplements to your normal diet. The right protein supplement is one you’ll enjoy every day, and bake into your routine! See some of our favorites from the best wellness brands below.