Natural Ways to Increase GLP-1: Part 4

Mar 17
2 min read

This is part four in a series on ways to naturally increase GLP-1 to improve blood sugar and fullness signals. If you missed the first 3, you can check out:

Specific foods that increase GLP-1
The timing of meals and order of the foods you eat
How circadian rhythm affects GLP-1 release

The final way that you can affect natural GLP-1 release is by improving gut health.

GLP-1 is released from L-cells in the intestinal lining. Poor gut health, such as dysbiosis (an imbalance of gut flora), can reduce the body's natural GLP-1 release.

One of the best ways to improve gut health is with a fiber rich diet. As the intestines break down and ferment these fibers, they produce the short chain fatty acids which trigger the release of GLP-1.

How can you improve your gut health?

Minimize use of antibiotic unless medically necessary
Replenish the gut with good probiotic rich foods, including fermented foods (yogurt, fermented vegetable, sauerkraut, refrigerated pickles, kimchi, kefit, kombucha and aged cheese
Eat a diet rich in fiber (vegetables, fruit, beans, lentils, oats and barley) as these are "food" for probiotics and help maintain a diverse microbiome.

Plant variety is key to a healthy microbiome. One study found that those who consumed 30 or more different plants per week had healthier gut flora. This can include a few different varieties of apples if you eat an apple daily, and includes grains and lentils.

The tips we've looked at throughout this series do more than increase natural GLP-1 production. They increase antioxidants, reduce inflammation, and set you on a path to a healthier life for the long term, regardless of the number on the scale.

What is going on "under the hood" in your body is most important, but eating in this nutrient dense way will help you find your body's natural healthy weight as well.

If you feel that you would benefit from 1 on 1 nutrition coaching, reach out! Most insurance companies now cover nutrition sessions at 100% and I would love to support you on your health journey.