What to Eat on Ozempic and What to Avoid

Ozempic® has fast become a household name. In addition to helping people with diabetes manage their blood sugar levels, this GLP-1 (glucagon-like peptide 1 receptor agonist) medication helps reduce appetite and curb food cravings.

This leaves many wondering what to eat on Ozempic (semaglutide). Whether you’re taking Ozempic for weight loss or type 2 diabetes, there aren’t any rigid dietary limitations to follow while on the medication — not according to its FDA label, anyway.

But that doesn’t mean some foods aren’t better than others when taking Ozempic. Besides choosing foods for your individual dietary needs, you might want to avoid certain foods that could agitate Ozempic side effects like nausea and bloating.

We’ll go over which foods may work well on Ozempic, which ones you might want to avoid, and why.

In terms of diet (i.e., what you eat), research suggests the primary factors in weight loss are how much food you eat, what type of foods you eat, and the timing of your meals.

While there haven’t been extensive studies spotlighting the best foods to eat on Ozempic, focusing on eating healthy foods is likely the best approach.

Craig Primack, MD, FACP, FAAP, MFOMA, a physician specializing in obesity medicine, recommends prioritizing foods high in protein. “This will ensure [you don’t] lose too much muscle while losing weight,” he explains.

Good news: The foods less likely to trigger side effects from Ozempic are also more likely to boost weight loss.

The following foods are best when taking Ozempic or semaglutide:

• Lean protein

• Low-fat dairy products

• Non-starchy vegetables

• Nuts and seeds

• Whole grains

• Legumes

• Fresh fruit

Keep scrolling for insight.

1. Lean Protein

When figuring out what to eat on Ozempic, protein is a top priority because it can help you feel full and satisfied. 

Some examples of lean protein include:

• Skinless chicken

• Fish

• Turkey 

• Less fatty cuts of beef and pork 

• Tofu 

• Eggs

Research shows that eating lean protein is essential for building and maintaining muscle mass. And as Dr. Primack notes, it’ll help you avoid losing too much muscle during your weight loss journey.

2. Low-Fat Dairy Products 

Dairy is one of the main food groups, as it can deliver many important nutrients. Some low-fat dairy foods include: 

• Low-fat yogurt 

• Greek yogurt

• Cottage cheese

Lower-fat dairy products are often lower in calories than full-fat options while still bringing the health benefits.

3. Non-Starchy Vegetables

Non-starchy veggies tend to have fewer calories than the starchy variety and are lower in carbohydrates yet high in fiber. That’s why they’re often included in what to eat while taking Ozempic for weight loss.

Non-starchy vegetables include: 

• Carrots

• Artichokes

• Asparagus

• Eggplants

• Mushrooms

• Salad greens

• Squash

• Peppers

These foods also contain essential vitamins and minerals that help your body function properly.

4. Nuts and Seeds

Nuts and seeds can be great sources of dietary fiber and healthy fats. Here are some to try as part of a healthy eating plan.

• Cashews

• Walnuts 

• Pecans 

• Pistachios 

• Almonds 

• Chia seeds

• Pumpkin seeds 

• Sunflower seeds

When eaten in moderation, nuts and seeds also offer heart health benefits. 

5. Whole Grains

Whole grains are basically unprocessed grains. They include: 

• Whole-wheat bread

• Brown rice

• Quinoa

• Oatmeal 

• Barley

• Popcorn

These foods haven’t been stripped of their essential nutrients (like fiber), nor do they contain added sugars that mess with blood sugar (glucose) levels.

6. Legumes

Some studies have found a link between regularly eating legumes and lower body weight. Some legumes to add to your diet:

• Beans (black, lima, kidney, pinto, you name it)

• Edamame

• Chickpeas

• Peanuts (yeah, they’re not actually nuts)

• Lentils

Legumes can help keep you fuller longer, and since they have so much fiber, they support gut health.

7. Fresh Fruit

Fruits are filled with many essential nutrients, like vitamins A and C, antioxidants, and fiber. When taking Ozempic, reach for whole fruits, like: 

• Blueberries

• Apples

• Bananas

• Honeydew melon

• Watermelon

• Raspberries

• Peaches

These tend to be pretty mild and not too acidic.

Even if you don’t typically have a sensitive stomach, you may want to start out with milder foods. A bland diet is usually recommended for people who have gastrointestinal issues.

If you’re wondering what to eat on Ozempic to avoid nausea, it’s best to stick to foods that didn’t give you a stomachache and digestion issues before taking the medication. This is especially true as you acclimate to the drug.

“Foods that increase acid may cause problems,” says Dr. Primack, who serves as the Senior Vice President of Weight Loss at Hims & Hers. These issues may include bloating and gas. “Historically, the foods that increase acid have a lot of fat, spice, and citrus.”

Some foods to avoid on Ozempic:

• Fried foods

• Greasy foods

• Sugary foods and drinks

• Fatty cuts of meat

• Ultra-processed foods

• Alcohol

• Tomatoes and citrus fruits

• Spicy foods

• Garlic and onions

• Mint or wintergreen flavors

Of course, if healthy foods high in acid (like strawberries) don’t seem to bug you, feel free to keep eating them. The flipside is also true: Avoid anything that seems to cause issues, for the time being, even if it’s considered healthy.

Remember, everyone’s reactions to foods are different. So it’ll probably take some trial and error to figure out what works best for you.

In terms of weight loss, Ozempic works by curbing appetite and helping you stay fuller longer. One way it does this is by “causing a temporary medical gastroparesis,” Dr. Primack explains.

Gastroparesis is a fancy way of describing slow gastric emptying, which means food sits in the stomach longer before being digested.

Greasy, high-fat foods are linked to slowing down the digestion process. Indulging in fatty foods while taking Ozempic could potentially cause your digestive system to become backed up, which could be uncomfortable.

On top of that, some research shows that high-fat foods harm the healthy gut bacteria needed to manage blood sugar and fat storage.

Besides nausea and bloating, other common side effects of Ozempic include:

• Constipation 

• Vomiting 

• Diarrhea

• Stomach pain 

• Redness or discomfort at the injection site

• Increased amylase and lipase (enzymes that break down carbs and fats)

• Gallstones 

• Increased heart rate 

• Fatigue 

• Changes in taste (foods could taste bad to you)

• Dizziness

Rare but severe side effects include:

• Pancreatitis (inflammation of the pancreas) 

• Diabetic retinopathy complications

• Hypoglycemia (low blood sugar) when used with an insulin secretagogue or insulin 

• Acute kidney injury secondary to dehydration 

Working closely with your healthcare provider to manage any side effects is best.

Other Tips to Help Reduce the Side Effects 

You could try a few other tactics to manage Ozempic-induced nausea, vomiting, and stomach discomfort.

Here are a few nonmedical treatments that might help

• Drinking plenty of water throughout the day is also good for weight loss

• Getting fresh air by stepping outside or taking a short walk

• Applying a cold compress to your forehead after you eat

• Swapping unhealthy foods for milder, healthier ones (like Greek yogurt with blueberries instead of ice cream)

You can also talk to your medical provider about other ways to manage discomfort. They might recommend over-the-counter anti-nausea products, supplements, or prescription medications.

Coupling Ozempic with a healthy diet, regular exercise, lots of hydration, and good sleep habits will help you feel your best.

As you embark on your weight loss journey, remember that change doesn’t happen overnight. It's easier said than done, we know, but try to be patient with yourself as you introduce lifestyle changes.

This includes figuring out what to eat when taking Ozempic.

Chances are, your Ozempic diet plan will look at least slightly different from what you were eating before you started the medication.

Here are a few more tips about choosing what to eat on semaglutide:

• Try keeping a food log to keep track of what foods sit well and which ones cause uncomfortable symptoms.

• For weight loss, weight management, and overall wellness, focus on eating healthy foods, like high-protein meals, legumes, whole fruits, low-starch veggies, low-fat dairy, and whole grains. 

• A bland diet with milder foods might be necessary as your body gets used to the medication.

• Beyond being mindful of what to eat while on Ozempic, get plenty of sleep, drink lots of water, and stay physically active.

• Consider working with a registered dietitian or nutritionist to come up with a meal plan that works for your unique needs.

• Keep your healthcare provider in the loop so they can help you manage your symptoms better.

We’ll end things right where we started: Maintaining a healthy diet is the best rule of thumb when taking semaglutide or brand-name Ozempic — but nothing is off-limits. Figuring out the best foods to eat just takes time, and a little trial and error.

Ready to take the next step? Start a free assessment to see whether Weight Loss By Hers is right for you.