How to Approach Holiday Meals When You’re on a GLP-1
Doctors say you can still enjoy holiday foods, but there are certain strategies to consider to make sure you stay comfortable.
Eat Slowly and Mindfully
“Slow everything down,” Dr. Vedala says. “Eat smaller portions, take breaks between bites, and listen to your fullness cues.”
He recommends that his patients pause after eating half of their plate and see how they feel. “If you’re full, then go ahead and stop. If not, then try eating a little bit more,” he says. “You don’t need to avoid the foods you love, but you don’t necessarily have to finish the plate either.”
Bansal, too, stresses the importance of eating mindfully, instead of grazing all day long, so you can enjoy your food and lower the odds of overindulging.
Fill Your Plate With Protein and Vegetables
When you’re on a GLP-1 drug, it’s best to fill your plate with protein and vegetables, according to Ali. These help to stabilize your blood sugar and are also satisfying, he says. “Minimize carbohydrates and sugars,” he adds.
That doesn’t mean that you need to completely avoid foods like mashed potatoes or rolls. Instead, Bansal suggests adding small, intentional portions of these foods and savoring them. “Think taste, not plateful,” she says.
“This helps your stomach handle the meal better and keeps the rest of the evening comfortable,” Vedala says.
Minimize Foods and Drinks Likely to Cause Nausea and Bloating
For people taking GLP-1s, some foods are more likely to lead to common side effects such as nausea, bloating, and even vomiting. “High-fat dishes (gravies, creamy sauces, fried foods), heavy dairy, and sugary desserts are the most common triggers,” Bansal says. “These slow digestion even more and can amplify nausea or reflux in people on GLP-1 therapy.”
Carbonated drinks and alcohol can make bloating worse, Vedala says. “A little is fine — just avoid stacking all the triggers at once,” he says.
Be Careful Around Alcohol
Alcohol often affects you differently when you’re taking a GLP-1 medication, and you may find you are less interested in it.
You may also discover that alcohol hits faster because you’re eating less, and it can worsen nausea or dizziness, Bansal says. She suggests sticking to one drink (if you drink at all), sipping slowly, and avoiding sugary cocktails.
If you drink alcohol, it’s best to do it alongside food. “Try to avoid drinking on an empty stomach,” Vedala says.
Note: While research on alcohol is evolving, the World Health Organization says that drinking less or not at all is better for your health.
