https://www.sowellnutrition.com/blog daily 0.75 2026-10-12 https://www.sowellnutrition.com/blog/glp-1-nutrient-deficiency-gut-health monthly 0.5 2026-10-12 https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/42c28373-20ba-4928-95ee-159b36659e43/glp-1-avoid-nutrient-deficiency.jpg Blog - On a GLP-1 Long-Term? Here’s How to Avoid Nutrient Deficiency & Protect Your Gut. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/42cb98f3-f3d3-4c81-9d28-1bc981e5c0e8/glp-1-nutrient-dense-small-meal.jpg Blog - On a GLP-1 Long-Term? Here’s How to Avoid Nutrient Deficiency & Protect Your Gut. - Make it stand out GLP-1s turn down your appetite and help you feel full sooner, so it’s understandable if you’re eating less. But less food almost always means fewer nutrients. When you’re eating less overall, the food you choose matters more. Instead of asking my clients to eat larger meals, I help them make their meals count with strategies like these: Prioritise nutrient-dense foods: Reach for minimally processed whole foods, such as oily fish, eggs, lean meat, dark green and brightly coloured vegetables, legumes, nuts and seeds. Eat your protein and veg first: Healthy fats and carbohydrates are important too, but eat them after your protein and vegetables. This helps ensure that you get some good nutrients into your body before you start feeling too full. Eat small, regular meals: Don’t wait to feel hungry. Your body still needs energy and nutrients, and eating smaller portions at regular times can help minimise sharp blood sugar changes. Be prepared for low-appetite days: Keep a few simple options on hand that provide nutrients without feeling heavy, such as soups, smoothies, chicken lettuce wraps or a light tofu and mixed veggie stir-fry. Limit low-nutrient foods: Ultra-processed snacks, pastries and sugary drinks offer few nutrients and can fill you up, leaving less room for nutrient-dense foods. https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/b1446f05-0f80-4a33-b6a4-241ca7ad564d/glp-1-healthy-fats.jpg Blog - On a GLP-1 Long-Term? Here’s How to Avoid Nutrient Deficiency & Protect Your Gut. - Make it stand out You might be tempted to reduce your fat intake to get around the problem. But fat in a meal is one of the signals that prompts your gallbladder to empty, and research on rapid weight-loss diets suggests that very low-fat eating increase the risk of gallstones. So the key is to include a moderate amount of healthy fats with each meal, not avoid them. Prioritise dietary fats from sources like oily fish, walnuts, avocados, olives, flaxseeds, tahini and olive oil. If you experience nausea when eating fats, or have recurrent pale or fatty stools, speak with your doctor, as these can be signs that fats aren’t being digested properly. If you also notice yellowing of your skin or eyes, see ‘Symptoms to Watch For’ below. https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/ff9d056e-b26a-4802-b307-77fff15ae0e1/glp-1-plant-diversity-breakfast-bowls.jpg Blog - On a GLP-1 Long-Term? Here’s How to Avoid Nutrient Deficiency & Protect Your Gut. - Make it stand out Research studies show that eating a wide variety of plant foods is linked to a more diverse gut microbiome. That’s because different compounds, particularly different fibres, feed different bacterial species and help them establish in your gut. A more diverse gut microbiome is linked to lower inflammation, better immune function, improved metabolism and mood, and other health benefits. Even if you don’t have the appetite to increase the quantity of food you eat, focus on increasing the diversity of foods on your plate. It’s one of the simplest things you can do for your gut health. https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/1791841394614-BWS5A9UBY34ZH0NWVPAO/glp-1-fermented-foods-kimchi.jpg Blog - On a GLP-1 Long-Term? Here’s How to Avoid Nutrient Deficiency & Protect Your Gut. - Make it stand out If you aren’t used to eating fermented foods, introduce them gradually and in small amounts, as they can cause bloating, gas and bowel changes. Fermented foods that are easy to find in most supermarkets: Sauerkraut: start with 1 to 2 forkfuls Kimchi: start with 1 to 2 forkfuls Kefir (unflavoured, unsweetened): start with 1 to 2 tbsp Yoghurt (look for ‘Contains live cultures’ on the label): start with 2 to 4 tbsp Choose chilled products labelled ‘live’ or ‘unpasteurised’. Shelf-stable jars are typically pasteurised, which kills the beneficial bacteria. https://www.sowellnutrition.com/blog/glp-1s-slowing-digestion monthly 0.5 2026-10-12 https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/826774aa-834b-4257-bbe1-ebb3d22a38f5/are-glp-1s-slowing-your-digestion.jpg Blog - Are GLP-1s Slowing Down Your Digestion? Here’s What Your Gut Needs. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/1789411590959-3MBQINZEWCIFKMP1F3RI/DigestiveSymptoms.jpg Blog - Are GLP-1s Slowing Down Your Digestion? Here’s What Your Gut Needs. The most common digestive symptoms that people on GLP-1 receptor agonists (like Wegovy, Mounjaro, Ozempic, Zepbound, etc.) experience include: Constipation Bloating and uncomfortable fullness Nausea and vomiting Diarrhoea Reflux Appetite suppression People often find that their digestive symptoms are worse when they first start taking a GLP-1 and with each dose increase, and then symptoms lessen with time. That’s because the body gradually adjusts to how the drug affects the digestive system and the brain. https://images.squarespace-cdn.com/content/v1/6681bb4fb9859106452458c2/2261ae5e-7173-4a2b-8fb0-07c2eb662212/unsplash-image-1xe1Zq4RIZg.jpg Blog - Are GLP-1s Slowing Down Your Digestion? Here’s What Your Gut Needs. - Ginger tea infusion Ginger Infusion - simple & soothing Bring 2 cups of filtered water to a boil in a saucepan. While the water is heating up, remove the peel from a thumb-sized piece of ginger root and grate. Once the water has boiled, add the grated ginger, reduce the heat and let simmer for 10-15 minutes. Remove from the heat and let the infusion steep for 5 minutes. Pour the infusion through a fine-mesh strainer into mugs. 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