Semaglutide diet plan: what to eat and avoid on semaglutide

As the active ingredient in Wegovy, Ozempic,and Rybelsus, semaglutide can be a useful tool for diabetes management, weight loss, and heart and kidney health. That is, of course, when taken alongside lifestyle changes, such as following a healthy eating plan. What you eat on semaglutide can play an important part in treatment, as certain foods can support the drug, maximize its effectiveness, and reduce the chances of side effects. 

So, what does an ideal semaglutide diet look like, exactly? Ahead, we break down everything you need to know about making a semaglutide diet plan, including the foods to eat and those to avoid to help you reach your goals. 

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There isn’t a single specialized or recommended semaglutide diet plan. However, all three semaglutide drugs—Ozempic, Wegovy, and Rybelsus—are intended to be used alongside general dietary recommendations. That’s because following an overall healthy lifestyle can help boost the medications’ effectiveness. The specific dietary guidance may vary depending on the brand-name drug prescribed and the condition(s) being treated. 

For example, if you’re taking semaglutide for weight loss (Wegovy), the drug manufacturer explicitly recommends sticking to a reduced-calorie diet. After all, one of the key foundations of successful weight loss (even without medication) is eating fewer calories than the amount you burn. Taking semaglutide for type 2 diabetes (Ozempic or Rybelsus)? Your healthcare provider may suggest an eating plan that prioritizes regulating your blood sugar. 

Before diving into a semaglutide diet plan, it’s important to understand how the drug works because its effects can influence the types of foods that may help maximize its benefits and minimize potential side effects. As a glucagon-like peptide (GLP-1) receptor agonist, semaglutide mimics a hormone (aka GLP-1) in your body and, as a result, regulates blood sugar levels, slows gastric emptying, and suppresses your appetite. These changes can leave you feeling fuller for longer and less hungry than usual, which can lead to reduced caloric intake. That’s why healthcare providers generally recommend consuming nutrient-dense, whole foods and staying hydrating while taking semaglutide. 

Whether you’re taking semaglutide for weight loss, type 2 diabetes, heart health, or kidney health, the ideal diet should emphasize nutrient-dense foods. This includes foods that promote satiety, sustain blood sugar levels, support energy, and maintain basic bodily functions, such as digestion and immunity. Here’s a breakdown of the key foods that should fill your plate on a semaglutide diet. 

Fruits and vegetables

Fruits and vegetables are a key component of any healthy diet but are particularly helpful when taking semaglutide for any reason. Why? “Fruits and vegetables are packed with vitamins, minerals, antioxidants, phytonutrients, and fiber that we need to function and thrive,” says Lauren Harris-Pincus, MS, RDN, Ro Dietitian Advisor and cookbook author. They’re also naturally low in calories, so adding them to your diet can maximize your nutrient intake while reducing your caloric consumption—something that could be especially of interest if weight loss is your goal, she explains. 

The fiber content of fruits and vegetables is particularly noteworthy for weight loss, heart health, and blood sugar control. In the weight loss department, fiber increases satiety signals in the body, helping you stay fuller for longer. It also reduces ghrelin, the hunger hormone. These effects can reduce your appetite and overall caloric intake, potentially benefiting your weight loss goals. 

Also, fiber (particularly soluble fiber) can be key for cardiovascular wellness. It reduces the absorption of cholesterol, thus lowering the risk of high blood cholesterol—a major risk factor for heart disease. As for blood sugar control? Soluble fiber slows the digestion and absorption of carbohydrates in the body, which helps stabilize blood sugar and manage symptoms of type 2 diabetes. 

While all fruits and vegetables offer fiber, here are some particularly high sources that can be added to your semaglutide diet:

• Apples

• Bananas

• Avocado

• Grapes

• Strawberries

• Blueberries

• Broccoli

• Carrots

• Beets

According to the US Department of Agriculture (USDA) Dietary Guidelines for Americans, most adults should aim to eat 1.5–2 cups of fruit and 2–3 cups of vegetables per day. Fresh and frozen fruits are your best bet, as they generally contain the highest nutrient content.

In case you’re wondering: You don’t need to necessarily avoid fruit while managing diabetes. Despite their naturally high sugar content, fruit has been shown to reduce blood sugar due to its fiber and essential nutrients. It may also help to prioritize non-starchy vegetables (i.e. those that are lower in carbs), such as leafy greens, broccoli, Brussels sprouts, and eggplant, when possible.

Whole grains

Contrary to popular belief, carbohydrates aren’t off-limits for weight loss, heart health, or diabetes management. It comes down to the type of carbohydrate source you choose, as certain varieties are more nutrient-dense. Whole grains, for example, are the way to go, according to Pincus.

Compared to refined grains, whole grains contain more essential nutrients that support the effects of semaglutide. This includes fiber, which can enhance satiety, reduce hunger, and help manage blood cholesterol, as mentioned above. According to Pincus, the additional fiber in whole grains can also help balance blood sugar, thereby supporting your energy levels even as you eat fewer calories. 

Examples of whole grains in a semaglutide diet include: 

• Quinoa

• Brown rice

• Whole-wheat bread

• Oats

• Barley

• Rye

In general, adults should aim for 3–7 ounces of whole grains per day, as recommended by the USDA Dietary Guidelines of America. A helpful rule of thumb is to make at least half of the grains you eat whole grains.

Lean proteins

Prioritizing sources of lean protein is critical while taking semaglutide, Pincus says. Consuming adequate protein can help minimize muscle loss, which often accompanies weight loss. Plus, it can support muscle growth—especially when combined with regular, if not increased, exercise and physical activity (which, friendly reminder, is also key when taking semaglutide). Maintaining or building muscle mass can help keep your basal metabolic rate up, allowing you to burn more calories at rest and, thus, promoting weight loss. 

Lean proteins also take longer to digest, which can help prevent quick spikes in blood sugar levels. In the short term, the rapid rise and fall of blood sugar levels can increase hunger and cravings, which may lead to overeating and contribute to weight gain. In the long term, it can increase the risk of diabetes. And for those who already have diabetes? Repeated spikes in blood sugar can boost the chances of heart disease. 

The “lean” aspect is crucial to note, as it means the protein is naturally low in calories. Examples of lean protein sources include:

• Chicken

• Turkey

• Seafood (e.g. salmon, shrimp)

• Tofu

• Legumes (e.g. beans, lentils)

• Low-fat dairy products (e.g. cottage cheese, Greek yogurt)

• Nuts and seeds (e.g. chia seeds, cashews, almonds)

The recommended protein intake depends on many factors, including your body weight, age, and activity level. Some estimates indicate that adults need 0.81–1.23 grams of protein per kilogram of body weight if they’re trying to lose weight (and exercising!). Additionally, “it’s ideal to spread protein intake throughout the day with a minimum of 20 grams per meal, ideally 25–30 grams, plus an extra five to 15 grams per snack,” Pincus says.

Healthy fats

Like carbohydrates, fats tend to be an important part of any healthy eating plan, including a semaglutide diet. It’s best to focus on unsaturated (“good”) fats, which provide essential fatty acids (think: omega-3s), Pincus says. These fatty acids are needed for sustaining energy, regulating hormones, supporting brain function, and helping vitamin absorption from other foods in your diet. 

Healthy fats can be exceptionally beneficial for the heart, as they’ve been shown to reduce blood cholesterol levels. This can help lower the risk of heart disease and support the cardiovascular effects of semaglutide.

Foods high in healthy fats include:

• Olive oil

• Avocado

• Nuts and seeds

• Fatty fish (e.g. sardines, tuna, salmon)

While every food can be part of a balanced diet, it can be worth limiting your intake of certain items while taking semaglutide. That’s because some foods (think: processed snacks, fried meals) can actually exacerbate uncomfortable gastrointestinal (GI) side effects of the drug, such as diarrhea, nausea, and vomiting. 

Plus, foods that are high in saturated fats, refined sugars, and refined carbohydrates tend to be high in calories and less effective at keeping you full throughout the day. This may lead to increased hunger and overeating, making it difficult to achieve your weight loss goals while taking semaglutide. They may also increase the risk of cardiovascular or blood sugar issues, potentially thwarting the success of the drug.

Foods high in saturated fats

The ideal semaglutide diet will limit or omit foods high in saturated fats, such as fatty meats, full-fat dairy products, processed snacks, and fried foods, such as French fries, pizza, and onion rings. These items tend to be high in calories, so eating them too often can potentially derail your weight loss efforts. Additionally, saturated fats can increase blood cholesterol, potentially paving the way for a higher risk of heart disease.

But that’s not all. Foods high in saturated fats can also contribute to gastrointestinal upset, according to Pincus. This can be especially unpleasant when you’re taking semaglutide, as the medication is already linked to gastrointestinal side effects like abdominal pain, constipation, diarrhea, nausea, and vomiting.

Foods high in sodium

High-sodium foods—such as deli meat, bottled condiments, canned soups, instant noodles and salty snacks like chips—are typically high in calories and low in nutrients, shares Pincus. A high intake of sodium can also lead to high blood pressure, as well as an increased risk of heart disease, stroke, kidney disease, and obesity. 

This can be detrimental to the benefits of semaglutide, particularly if you’re taking the drug for kidney disease. Here’s why: Eating too much sodium increases fluid retention or the accumulation of water in the body. This places pressure on your kidneys to filter out extra water, which can worsen kidney disease. A high sodium intake also increases oxidative stress in the kidneys, further exacerbating kidney issues 

Noshing on too many high-sodium foods can mess with your digestion too. Excess sodium is associated with bloating and gastrointestinal discomfort, which can exacerbate the common side effects linked to semaglutide.

Refined carbohydrates

“Refined carbs are lower in nutrients than fruits, vegetables, [and] whole grains,” Pincus explains. Examples include white rice, white bread, and sugar-sweetened breakfast cereal. Specifically, these options are lacking in satiating fiber and protein, so you’re more likely to feel hungry (and eat more calories) after eating them. 

Additionally, refined carbohydrates are digested quickly, potentially causing blood sugar spikes, inevitably leading to an energy crash and increased hunger. These spikes can also make it difficult to properly manage diabetes, whether or not you’re taking semaglutide.

Overdoing refined carbs can even increase the risk of heart disease, which can be especially concerning if you're taking semaglutide for cardiovascular health. This is due to the foods’ low amount of fiber, which, again, is a key nutrient for managing blood cholesterol and heart disease risk.

Sugary foods and beverages

As Pincus explains, foods and drinks with added sugar (think: soda, cake, and candy) provide calories without essential nutrients. They’re also likely to make your blood sugar quickly rise as well asincrease the risk of type 2 diabetes and heart disease.

Need another reason to go easy on sugary foods? Added sugar can trigger digestive issues like diarrhea and bloating, potentially exacerbating the common side effects of semaglutide.

Semaglutide medications like Ozempic, Wegovy, and Rybelsus are most effective when paired with a healthy, balanced diet. While there isn't a single prescribed "semaglutide diet," general dietary recommendations focus on nutrient-dense foods that support weight management, blood sugar control, and overall health. Since semaglutide slows digestion and reduces appetite, healthcare providers often suggest eating fiber-rich foods, whole grains, lean proteins, and healthy fats to promote satiety and minimize side effects. 

Here’s a recap of what to eat on semaglutide and what to avoid as we cover above: 

• Focus on fruits and vegetables, as they offer vital nutrients, including fiber, which is key for weight management, heart health, and blood sugar control. They’re also naturally low in calories.

• Include more whole grains vs. refined grains. Whole grains (e.g. quinoa, oats) contribute to fullness and steady energy levels, while refined grains can leave you hungry soon after eating them.

• Pack your plate with lean protein, which is low in saturated (“bad”) fats and, thus, delivers the perks of the nutrient without excess calories. Protein enhances satiety and supports muscle growth, helping rev up your metabolism and burn more calories at rest.

• Prioritize unsaturated (“good”) fats that contribute to hormone regulation, energy levels, and healthy cholesterol levels. Sources include olive oil, avocado, nuts, and salmon. Alternatively, saturated (“bad”) fats from fried food, processed snacks, and fatty meat contribute excess calories and increase the risk of heart issues. 

• Limit excess sodium and added sugar, which can lead to heart issues and poor blood sugar control, respectively. They can also trigger gastrointestinal issues, like bloating and abdominal pain, potentially worsening the common side effects of semaglutide. 

If you have questions about what to include in a semaglutide diet plan, chat with your healthcare provider. They can offer individualized guidance for your specific lifestyle and needs, ensuring long-term success while taking semaglutide.