8 Foods to Eat More Of If You’re Taking Ozempic

More than 70% of adults in the United States are classified as having overweight or obesity. With the growing availability of GLP-1 medications for weight loss, many people are turning to these prescriptions as part of their health journey., In fact, recent data suggests that about 12% of U.S. adults have used a GLP-1 medication, such as Ozempic.

Ozempic, also known as semaglutide, is a popular GLP-1 (glucagon-like peptide-1) agonist that helps regulate appetite and blood sugar. “It works by slowing digestion so you feel full longer, stimulating insulin release to lower blood glucose levels and acting on appetite centers in the brain to reduce hunger and food cravings,” explains Lauren Harris-Pincus, M.S., RDN. 

While these medications can be effective, what you eat still matters—especially when appetite is reduced. People taking GLP-1 medications need to be especially intentional with their food choices and prioritize nutrient-dense foods, says Lainey Younkin, M.S., RD. Research shows that many individuals on weight-loss medications fall short on key nutrients, including fiber, calcium, iron, magnesium, potassium, choline and vitamins A, C, D and E. 

In addition, they often fail to meet recommended servings for fruits, vegetables, grains and dairy, while exceeding suggested limits for total fat and saturated fat. These gaps raise clear concerns and highlight the importance of choosing foods that deliver maximum nutrition in smaller portions. 

Fortunately, many foods fit the bill. Here are 8 dietitian-recommended foods to add to your cart each week if you’re taking Ozempic on another GLP-1 medication.

1. Berries

Tiny but mighty, berries pack a serious nutrient punch, thanks to their fiber and antioxidant content. “Berries are packed with anthocyanins, antioxidants that reduce inflammation and oxidative stress,” says Harris-Pincus. “Berries also result in a lower glycemic response than several other fruits, with a 1-cup serving of raspberries coming in at 8 grams of fiber.”

That fiber works alongside Ozempic to help increase feelings of fullness while also supporting good bowel health. Younkin adds that higher intakes of anthocyanins have been associated with lower visceral fat stores and greater gut microbiome diversity—both of which support metabolic health.

The good news? Whether you buy them fresh or frozen, they’re equally nutritious. For a quick, nutritious snack, try making a Cottage Cheese-Berry Bowl. 

2. Beans

Beans are a nutrient powerhouse, providing protein, fiber, vitamins and minerals. For example, a ½-cup serving of cooked black beans delivers about 7 grams of protein and 8 grams of fiber. Together, these nutrients help support satiety and promote regular digestion while taking Ozempic, notes Harris-Pincus. 

Beans also supply key nutrients that may be lacking in the diet of Ozempic users, including folate, potassium, iron and zinc. They also contain antioxidants, such as anthocyanins found in black and red kidney beans. 

Another bonus: beans are affordable and convenient to use. Simply open a can, rinse them well and add them to salads, soups or main meals, says Harris-Pincus.  For an easy, nourishing dinner, try this Sweet Potato, Black Bean & Quinoa Skillet.

3. Chicken

There’s a reason chicken tops the charts in many weight loss programs: it’s packed with protein and is naturally low in fat and carbohydrates, notes Younkin. A 3-ounce serving of chicken breast provides about 24 grams of protein for just 120 calories, making it an easy fit in an Ozempic-friendly meal plan. 

“The protein content keeps you full and satisfied and helps support muscle growth,” says Younkin. “I love buying a rotisserie chicken each week and using it throughout the week in salads, soups, quesadillas and wraps.” For a comforting casserole that still delivers on protein, try this Chicken & Cauliflower-Rice Casserole. 

4. Fatty Fish

Both Harris-Pincus and Younkin recommend eating fatty fish at least twice per week, including salmon, mackerel, sardines, herring and tuna. These fish are rich in omega-3 fatty acids—particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—which have been linked to improved heart and metabolic health. 

Fatty fish also provide high-quality protein, helping you feel fuller for longer while preserving muscle mass, an important consideration when appetite is reduced on GLP-1 medications.

New to fish or feeling intimidated? Start with canned salmon in these crowd-pleasing Salmon-Stuffed Avocados.  

5. Strained (Greek-style) Yogurt

Another favorite of both Harris-Pincus and Younkin is strained (Greek-style) yogurt. One cup provides about 25 grams of high-quality protein and roughly 21% the Daily Value for calcium for just 165 calories, both of which are important nutrients to prioritize while taking a GLP-1 medication.,  

Some varieties also contain probiotics, those good-for-you microorganisms that support gut and immune health and may play a role in weight management. 

“It’s an amazing vessel to build a protein and fiber-filled yogurt bowl with fruit, nuts, seeds and whole grain cereal,” says Harris-Pincus. 

6. Oats

While many whole grains can help you meet your fiber needs, oats stand out for their beta-glucan content, a type of soluble fiber that supports gut health and helps lower cholesterol. “To put it in perspective, half a cup of oats has 4 grams of fiber, almost twice as much as one cup of broccoli that has 2 grams,” says Younkin.,

“Fiber is especially important when taking Ozempic, as it not only works with the medication to increase fullness and keep blood sugar balanced, but it can also help prevent constipation,” Younkin adds.

Overnight oats are an easy, flexible option, and portions can be adjusted to suit smaller appetites. Try our fan-favorite High-Protein Strawberry & Peanut Butter Overnight Oats.

7. Prunes

When it comes to digestive health, prunes are an often-overlooked standout. “Everyone knows prunes help to keep things “moving” and that’s even more relevant for folks taking GLP-1 medications,” shares Harris-Pincus. “These bite-sized nutritional gems also contain vitamin K, boron and polyphenol antioxidants, which support bone health, an often overlooked but critical consideration with weight loss, especially for perimenopausal and menopausal women.”,  

A serving of 4 to 5 prunes delivers about 3 grams of fiber along with over 11 vitamins and minerals. Given that nutrient shortfalls are common among people with GLP-1 medications, choosing a nutrient-dense food like prunes can help fill important gaps.

For a balanced snack, pair prunes with a source of protein, such as cottage cheese, or a healthy fat, like slivered almonds.

8. Vegetables

When it comes to vegetables, the more variety, the better. “It’s hard to pick just one vegetable you should buy every week because the most nutritious option is to mix it up every week to get a variety of colorful fruits and vegetables into your diet,” explains Younkin. “Each color delivers different antioxidants that help reduce inflammation and keep your gut microbiome thriving. This means you get more health benefits than if you rely on Ozempic alone.”

Other Tips When Taking Ozempic

Along with prioritizing good nutrition, consider these other tips to support your health while taking Ozempic:

• Work with a Registered Dietitian. It’s important to work closely with a registered dietitian to help ensure you’re meeting your individual nutrient needs while taking a GLP-1. 
• Prioritize Strength Training. “Strength training is a non-negotiable when taking Ozempic”, says Younkin. While Ozempic can help with fat loss, it may also reduce muscle mass unless you actively work to preserve lean muscle. Aim for 2–3 strength training sessions per week.  
• Stay Hydrated. Grab that reusable water bottle before you head out the door! Adequate hydration helps prevent constipation, a common side effect when taking GLP-1s like Ozempic.

Our Expert Take

GLP-1 medications like Ozempic can support weight loss, but they may also increase the risk of nutrient deficiencies. Because appetite is often reduced on these medications, dietitians recommend focusing on foods that deliver maximum nutrition in smaller servings. Berries, beans, chicken, strained (Greek-style) yogurt, fatty fish, vegetables, oats and prunes are all nutrient-packed options.

That said, working one-on-one with a registered dietitian is also important to make sure you’re meeting your personal nutrition needs.