The surge in the use of GLP-1 medications has taken the health world by storm, promising weight loss and better blood sugar control. But what if you could naturally enhance your body’s own GLP-1 and GIP hormones through diet and lifestyle?
These gut-derived hormones play a critical role in managing appetite, metabolism, and insulin sensitivity. This blog explores how you can naturally boost GLP-1 and GIP, making your gut your greatest ally for health and vitality.
GLP-1 (glucagon-like peptide-1) and GIP (gastric inhibitory peptide) are hormones that play a crucial role in regulating blood sugar levels, appetite, and fat metabolism. For women navigating perimenopause, understanding how these hormones function—and how to support them through diet and lifestyle—can offer a sustainable way to manage weight and improve overall health.
At Aura & Meta, we recognize the power of functional nutrition and lifestyle changes to support these hormones naturally. By implementing dietary strategies and making mindful choices, you can manage your weight, boost energy, and optimize your gut health. Let’s dive into the ways you can naturally support GLP-1 and GIP through specific diet choices.
What is GLP-1 and GIP?
GLP-1 is an incretin hormone that stimulates insulin secretion, reduces appetite, and slows down gastric emptying, all of which contribute to better blood sugar regulation and a feeling of fullness. Similarly, GIP also plays a role in insulin secretion and fat storage regulation. These hormones are vital for metabolic processes, particularly for those experiencing weight fluctuations during perimenopause.
Natural Ways to Support GLP-1 and GIP
While medications like GLP-1 agonists (e.g. Semaglutide) have shown success in helping with weight loss, there are many natural ways to stimulate and support these hormones for better metabolic function. Below are some of the best dietary strategies to enhance GLP-1 and GIP activity:
- High-Soluble Fibre Foods
Fiber, particularly soluble fibre, plays a key role in GLP-1 production. Soluble fibre slows down digestion, helping you feel fuller for longer while stabilizing blood sugar levels. It also promotes the production of short-chain fatty acids (SCFAs)—tiny, beneficial molecules created when your gut bacteria break down fibre. SCFAs, like butyrate, act as fuel for your gut lining, reduce inflammation, and directly stimulate GLP-1 secretion.
By supporting your gut bacteria, SCFAs play a vital role in keeping your digestion running smoothly and enhancing hormone balance. This can be especially helpful during perimenopause, when hormonal changes often lead to bloating, constipation, and sluggish digestion.
Foods rich in soluble fibre, such as oats, barley, beans, apples, and flaxseeds, not only support GLP-1 production but also improve gut motility—helping to ease hormonal constipation. Incorporating these foods into your daily diet can naturally support your gut, enhance your hormone function, and leave you feeling lighter and more energized. Read more about our Nutritional Therapy Services.
- Fermented Foods and Probiotics
Gut health and hormones are intricately connected. Fermented foods, such as kimchi, sauerkraut, and yogurt, support the gut microbiome by introducing beneficial bacteria, which enhance SCFA productions, help improve digestion and absorption of nutrients. These bacteria also play a role in stimulating GLP-1 and GIP, helping to manage both gut health and therefore have a positive ripple effect on weight management. Read more about our Functional Testing for Gut Health.
- Healthy Fats and Protein
Including healthy fats (like those from avocados, olive oil, and nuts) and protein-rich foods (such as eggs, chicken, and legumes) will help regulate blood sugar and support hormonal balance. Healthy fats have been shown to increase GLP-1 secretion, promoting fullness and reducing overall calorie intake. Similarly, protein-rich meals contribute to muscle preservation and metabolic support during perimenopause. Read more about our Functional Medicine Services
- Resveratrol, Omega-3s, and Curcumin
Foods high in resveratrol (a polyphenol found in red wine, grapes, and berries), omega-3 fatty acids (like fatty fish and chia seeds), and curcumin (turmeric) have been shown to support the production of GLP-1 and reduce inflammation in the body. These compounds enhance metabolic function and improve gut health, both of which are crucial during perimenopause when weight management becomes more challenging. Read more about our Women’s Health Functional Testing
- Green Tea and Quercetin-Rich Foods
Green tea contains catechins, which improve gut microbiota diversity and support GLP-1 release. Whereas, quercetin, a plant flavonoid found in foods like onions, apples, capers, and berries, has anti-inflammatory and gut-healing properties, making it a fantastic addition to a perimenopausal diet.
- Intermittent Fasting
Intermittent fasting (IF) has gained popularity as a method to support weight loss and metabolic health. By following an IF routine, you allow your body to rest and recover, improving insulin sensitivity and supporting gut health. Research shows that IF can help stimulate GLP-1 production by encouraging fat-burning and increasing energy levels. A balanced approach to fasting, coupled with nutrient-dense meals, can optimize hormone function during perimenopause.
Tip: Start with a gentle approach, like a 12:12 fast (e.g., eating between 8 am and 8 pm), and listen to your body’s cues. At Aura & Meta we offer Functional Testing for Hormones.
Perimenopause: The Struggle with Weight Loss
For women in perimenopause, weight gain and difficulty losing weight are common challenges due to hormonal fluctuations. During this phase, oestrogen levels fluctuate and drop, and cortisol (the stress hormone) can rise, contributing to belly fat and increased appetite. Additionally, the body’s insulin sensitivity may decline, making it harder to manage weight. Explore or Dutch Test for Hormonal Health.
As a result, weight gain often becomes a major concern during perimenopause. However, the good news is that with the right diet, lifestyle adjustments, and a deeper understanding of how GLP-1 and GIP impact metabolism, women can tackle these challenges head-on. By incorporating the above strategies into their routines, women can support their weight loss goals and improve overall health.
Understanding the Side Effects of GLP-1 Medications
GLP-1 medications have gained significant attention as effective tools for weight loss and improving metabolic health, particularly for those with specific medical conditions. While they can be life-changing for some under proper medical supervision, it’s essential to be informed about potential side effects. Social media is full of discussions highlighting the downsides, including concerns about both temporary and, in some cases, irreversible effects.
Some commonly reported side effects include:
- Nausea and Vomiting
- GERD (Gastroesophageal Reflux Disease)
- Decreased Appetite (which can sometimes lead to nutritional deficiencies)
- Fatigue
- Hypoglycaemia and Dizziness
- Hair Loss
- Links to Depression
For individuals considering these medications, especially during hormonally sensitive times like perimenopause, it’s vital to weigh the benefits and risks in consultation with a healthcare provider. These medications can be valuable tools, when necessary, but understanding their potential impact is key.
A Holistic Approach to Weight Loss and Gut Health
Equally important is knowing that natural alternatives exist. Through a balanced diet, anti-inflammatory foods, mindful fasting, and sustainable lifestyle changes, it is possible to address the root causes of metabolic dysfunction. If you’re struggling with weight gain, fatigue, or gut health issues, it may be time to explore personalized nutrition and lifestyle strategies that work for you.
Ready to reclaim your vitality and manage weight naturally? Book a call with me today to learn more about how personalized nutritional strategies, including functional testing and diet adjustments, can support your weight loss journey during perimenopause. Schedule a Session