By Lisa Esile, MS,
Glucagon-like peptide-1 (GLP-1) is a hormone that helps regulate blood sugar, appetite, and digestion. It's produced naturally in the body, but synthetic versions are also available in popular prescription medications such as Zepbound and Ozempic. Common side effects of taking these drugs include constipation and nausea. This is because GLP-1 agonists slow the digestive process, and eating high-fat, low-fiber foods can magnify that effect to the point of discomfort.
The good news is that a low-fat, fiber-rich diet can help improve digestive function and naturally ease those side effects! We put together some of our favorite GLP-1-friendly recipes, low in fat and rich in the two main types of fiber: soluble fiber, which helps with blood sugar control and stimulates the body’s natural production of GLP-1, and insoluble fiber, which aids in digestion and keeps food moving along so that it doesn’t linger and cause digestive distress.
Note: We’ve highlighted the amount of fiber in some of these recipes to showcase just how nutrient-dense they are. You can also find the nutritional information on the corresponding recipe page. But try not to get too caught up in the numbers: When you eat a whole-food, plant-based diet, you will naturally consume plenty of fiber.
To learn more, read Why All Ozempic, Wegovy Patients Should Consider a Plant-Based Diet.
Black Bean Burgers
Skip fatty meat or processed vegan burgers and try these delicious homemade black bean burgers instead. Made with soluble fiber-packed black beans, they’re low in fat and big in flavor! When buying hamburger buns, look for a 100% whole grain option for even more fiber. Also, check out our Five-Ingredient Veggie Burger.
“This bean burger was better than my favorite turkey burger. Even the kids and my husband were amazed. It was easy, too!” —Andrea
“This bean burger was better than my favorite turkey burger. Even the kids and my husband were amazed. It was easy, too!” —Andrea
Pumpkin Seed Granola with Millet and Oats
Start the day off right with this hearty low-fat granola. Coat the dry ingredients—oats, millet, almonds, sesame seeds, and pumpkin seeds—in a mix of pureed dates and flaxseeds before baking for sweet and crunchy results. A blend of cinnamon and ginger adds a warm aroma. Serve with berries, sliced banana, or chopped apple (all excellent sources of soluble fiber).
“I've really enjoyed this recipe, and I've made it several times. I was never a granola girl, but I am now.” —Dani
“I've really enjoyed this recipe, and I've made it several times. I was never a granola girl, but I am now.” —Dani
Caribbean Black Bean Soup with Mango Relish
Popular with readers, this nourishing soup features black beans and sweet potato, which are both high in soluble fiber. A quick and easy mango relish really pops against the earthy spiciness of the soup. If mangoes aren’t in season, use frozen instead. Ready in 45 minutes, this is sure to become a favorite!
“It’s easy to make, hearty, and flavorful. My parents converted to WFPB eating after I made this for them.” —Katrina
“It’s easy to make, hearty, and flavorful. My parents converted to WFPB eating after I made this for them.” —Katrina
Hearty Lentil Ragu with Penne
Ready in 35 minutes, this whole grain pasta with saucy lentils is perfect for a quick meal and will leave you feeling full but not stuffed. Using everyday ingredients, including a little garlic powder and Italian seasoning, it’s easy to see why this is a popular midweek dish. You’ll definitely want to add this one to your GLP-1-friendly recipe rotation.
“Oh, this recipe is so delicious, all the taste without the yucky feeling after a meat-based ragu.” —William
“Oh, this recipe is so delicious, all the taste without the yucky feeling after a meat-based ragu.” —William
Mango and Black Bean Tacos
Looking for a seriously simple GLP-1-friendly recipe? You can’t beat these vibrant tacos. Avocado adds creaminess, red onion provides just enough tang, and juicy mango makes every bite one to rave about. No cooking is required—throw the ingredients into a bowl, warm a stack of corn tortillas, and shout, “Go!”
“Everyone, including my picky teens, loved this, and I loved that it took only about 10 minutes to throw together.” —Jenny
Chewy Apple-Raisin Oatmeal Cookies
This healthy spin on oatmeal cookies is sweetened with mashed banana and maple syrup and is perfect for when your tummy starts to rumble. Gut-friendly shredded apples and oatmeal form the base of the mix, while peanut butter adds richness to the dough. Feel free to use another nut butter if peanut butter doesn’t work for you. For a gluten-free cookie, be sure to use certified gluten-free oats and use oat flour or a gluten-free flour blend instead of whole wheat flour.
“This is my go-to recipe for a not-too-sweet comfort food.” —Darlene
“This is my go-to recipe for a not-too-sweet comfort food.” —Darlene
Broccoli Pasta Salad with Red Pepper Pesto
Artichokes are one of the most fiber-rich vegetables, making them a good go-to for bulking up salads, pizza, and pasta. In this 30-minute pasta salad, jarred roasted red peppers and pine nuts create a creamy pesto that coats every inch of the whole grain pasta, while broccoli and artichoke hearts add texture. You can use canned or frozen artichoke hearts.
“This is my favorite pasta salad recipe. I’ve made it at least 10 times now!” —Azure
“This is my favorite pasta salad recipe. I’ve made it at least 10 times now!” —Azure
Green Pea Guacamole
Light and creamy, this tasty guacamole is much lower in fat than traditional guacamole, making it a great option for those taking GLP-1 medications. It’s also great for when there are no ripe avocados in sight! Enjoy it with baked corn chips or as a spread on sandwiches.
“My 6- and 12-year-old girls loved it. … I was shocked and so happy to have found a healthy snack for them.” —Sam
“My 6- and 12-year-old girls loved it. … I was shocked and so happy to have found a healthy snack for them.” —Sam
Spicy Roasted Brussels Sprouts
Crispy and flavorful, these spicy roasted Brussels sprouts are the perfect side dish to accompany a hearty shepherd’s pie or plant-based burger. The trick to getting them crispy is to bake the sprouts partially, then coat them in a chickpea-almond flour paste and pop them back in the oven. See also: Creamy Brussels Sprouts With Sun-Dried Tomatoes.
“Just the right amount of spicy and crispiness! Will make it again for sure.” —Cammie
“Just the right amount of spicy and crispiness! Will make it again for sure.” —Cammie
Instant Pot Mushroom-Barley Stew
An Instant Pot makes quick work of this hearty stew, which requires just 20 minutes of active preparation. Cooked hulled barley has a meaty texture and pairs well with umami-rich mushrooms, while sweet potato and lima beans add extra bulk. Note: Barley contains more soluble fiber than any other grain and is delicious in soups, stews, and salads. You can also use barley as a side instead of rice.
“The stew turned out perfect! The whole family loved it, including meat eaters.” —B
“The stew turned out perfect! The whole family loved it, including meat eaters.” —B
How to Make Delicious, Healthy Popcorn Without Butter or Oil
When cooked without oil, popcorn is an excellent snack to stave off the munchies, and with 1 gram of soluble fiber per cup, your gut will thank you, too! These five healthy topping ideas prove that popcorn doesn’t have to be smothered in butter to taste delicious. Because they’re low in fat, they’re a good option for patients taking GLP-1 medications. There’s a flavor for everyone, from Cocoa Loco for chocolate lovers to Chili-Lime for a peppy savory option.
Outrageously Healthy Black Bean Brownies
These fan-favorite black bean and oat brownies from Chef AJ feature a whopping 7 grams of fiber per brownie—not bad for a sweet treat. If you like simple recipes, you’ll appreciate that this one has only eight ingredients. These gooey chocolate brownies freeze well and are perfect for a snack or dessert. You can even eat them straight from the freezer for a chewier brownie.
“These were wonderful—even my children gobbled them down!” —Carrie
“These were wonderful—even my children gobbled them down!” —Carrie
Lentil-Walnut Pâté
Ready in 20 minutes, this earthy lentil walnut pate is perfect to serve guests and so healthy it deserves a place in your regular snack rotation. Wholesome, low-in-fat brown lentils have a rich, meaty taste and pair well with earthy walnuts, which bring richness to the dip. Serve with oil-free whole grain crackers or crudités.
“I’ve been making this for over a year now, and it’s always enjoyable. So easy and fast.” —Diane
“I’ve been making this for over a year now, and it’s always enjoyable. So easy and fast.” —Diane
Baked Kale and Artichoke Dip
Ashley Madden’s plant-based twist on a classic American favorite skips the dairy and uses cannellini beans and cashews to create a creamy base. With kale and artichoke hearts adding extra nutrients, this heart-healthy snack is tasty enough to pass muster at any game day or other celebration but low enough in fat that it shouldn’t cause digestive upset for those taking GLP-1 medications.
“Very easy and yummy!” —Sam
“Very easy and yummy!” —Sam
30-Minute Chili
Using canned pinto beans and tomatoes makes quick work of this tasty chili. Whether you’re a beginner or an experienced chef, you’ll love this easy, ultra-satisfying recipe. Serve with whole grain bread, brown rice, or over a baked potato. You could pair it with greens like wilted spinach, Swiss chard, steamed broccoli, or a green salad. The possibilities are endless!
“This was so easy to make and was wonderful. Even my family, who are not vegan, loved it! I’ll be making this a lot.” —Teri
“This was so easy to make and was wonderful. Even my family, who are not vegan, loved it! I’ll be making this a lot.” —Teri
Chocolaty Black Bean Pancakes
Black beans are the star ingredient in these popular pancakes, adding both protein and heft. The secret is to blend the beans with plant-based milk to dial down the beany texture. Two pancakes will give you 9 grams of total fiber—not bad for a pancake breakfast! Top with creamy banana slices and a drizzle of maple syrup. If you want to get fancy, check out this easy warm chocolate sauce made with date paste and cocoa powder.
“This is the best pancake recipe I’ve tried. I make it at least once a week.” —Linda
“This is the best pancake recipe I’ve tried. I make it at least once a week.” —Linda
8-Ingredient Lentil Soup with Potatoes and Kale
Warm yourself up from the inside with this bowl of good-for-you soup, featuring a minimal ingredient list and nourishing ingredients such as brown lentils, potato, and kale. With 15 minutes of active prep time, you’ll be amazed at how quickly you can get this on the table. The recipe calls for onion and garlic powder, but if you don’t have them, feel free to use fresh onion and garlic instead!
“It was delicious!” —Madalyn
“It was delicious!” —Madalyn
Oatmeal Breakfast Bake with Berries and Almonds
This creamy oatmeal bake, topped with blueberries and raspberries, takes just 10 minutes of preparation, which you can do the night before if you prefer. This brunch-friendly bake is a must-try and gets raves from people who don’t normally like oatmeal. Note: Leftovers can be reheated, but it’s surprisingly delicious served cold!
“I make this on Sunday and eat it for breakfast all week, dividing it into 5 portions.” —Kathy
“I make this on Sunday and eat it for breakfast all week, dividing it into 5 portions.” —Kathy
Sweet Fig Flatbreads
Get more figs into your day with this luscious fig-topped flatbread. With 1 gram of soluble fiber per fig, this humble fall fruit is a tasty way to support your gut health. The homemade whole wheat pizza dough is quick and easy, so bookmark that one for pizza night. Spread with a vanilla-infused cashew-date cream, then top with fresh (or dried) fig slices, a sprinkle of orange zest, and a drizzle of maple syrup.
“Mmmmmmm you won’t regret anything about this. Absolutely gorgeous and blissfully tasteful” —Edith
“Mmmmmmm you won’t regret anything about this. Absolutely gorgeous and blissfully tasteful” —Edith
Easy Vegan Baked Beans
Make your own baked beans with this tasty recipe from Chef Del Sroufe, which features a soluble fiber superstar: pinto beans. Del’s Basic Barbecue Sauce, made with unsulfured molasses, vegan Worcestershire sauce, and apple cider vinegar, is packed with flavor. The sauce needs time to simmer on the stove, so be sure to allow for that. Serve over a baked potato or a slice of whole grain bread.
“We made this for our 4th of July celebration, and it was really good!” —Jamie
“We made this for our 4th of July celebration, and it was really good!” —Jamie
Apple-Raspberry Crisp
Oats, apples, and frozen raspberries, which are all great sources of soluble fiber, come together in perfect harmony in this fan-favorite crumble. With just 15 minutes of prep time, it’s perfect for serving guests or the family, as you don’t need to spend long in the kitchen! Most crumbles are made with processed sugar and butter, but this healthier version uses almond butter and maple syrup to delicious effect. Also, check out our Blueberry Cobbler.
“Really good! Love that it isn't overly sweet. But still seems decadent.” —Sandra
“Really good! Love that it isn't overly sweet. But still seems decadent.” —Sandra
Instant Pot Kidney Bean Dal
This fragrant, cooked-from-scratch kidney bean dal is affordable and makes an excellent family meal or potluck offering. No need to soak the beans or boil them on the stove for hours; throw them into the Instant Pot with a few choice seasonings and walk away. Serve over brown rice, barley, or quinoa with a side of greens.
“This was excellent! It only took five minutes to throw the ingredients into the Instant Pot, and 45 minutes later, we had a massive amount of food for the week. A must-try recipe!” —Michelle
“This was excellent! It only took five minutes to throw the ingredients into the Instant Pot, and 45 minutes later, we had a massive amount of food for the week. A must-try recipe!” —Michelle
Spanish-Style Fava Beans
Ready in less than half an hour, this vegan twist on a Spanish pub classic is wonderfully satisfying. Green peas and fava beans combine with fresh tomato, while smoked paprika brings a smoky aroma to the mix. Serve over brown rice or cooked hulled barley.
Irish White Bean and Cabbage Stew
Made with everyday ingredients such as potato, carrot, and celery, along with great northern beans and barley for heft and gut-friendly nutrients, this comforting stew is one Grandma would be proud of! The recipe gives instructions for making it on the stovetop or in a slow cooker.
“Brilliant hearty soup… All my fussy meat eaters even liked [it], didn't miss the meat.” —Lee
“Brilliant hearty soup… All my fussy meat eaters even liked [it], didn't miss the meat.” —Lee
Instant Pot o’ Beans
Pinto beans are the rock stars of soluble fiber, with over 5 grams per half cup! Make a big batch of beans and use them in all sorts of recipes: Served over whole grain toast for a quick lunch, as a taco or burrito filling, or as a side dish.
“This is one super yummy bean dish. I've made it two times in the last week.” —Bodhitara
“This is one super yummy bean dish. I've made it two times in the last week.” —Bodhitara
Chopped Barley Salad with Pears
Hulled barley is an excellent addition to salads, adding chewy texture and plenty of fiber. Cubes of juicy pear and dried tart cherries bring extra pizzazz to the recipe, while the light and bright pear vinaigrette is so good you’ll want to put it on all your salads. Prepare the barley in advance; then, the salad comes together quickly.
“Yummy!” —Cathy
“Yummy!” —Cathy
About the Author
About the Author
Lisa Esile, MS
As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
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