The Fullness Factor: Five Everyday Foods That Work Like Ozempic
By Ella Webb for Elevate Magazine
In the world of health and weight management, injectable medications like Ozempic have garnered attention for their seemingly miraculous ability to reduce appetite and support weight loss. The secret behind their success? A hormone called GLP-1 - or glucagon-like peptide-1 - which slows digestion, keeps you feeling full, and helps control blood sugar levels.
But here’s the good news: you don’t need a prescription to harness the power of GLP-1. In fact, several natural, whole foods have been shown to encourage your body to release this very same “fullness” hormone - safely, sustainably and deliciously.
Here are five everyday foods that trigger the GLP-1 response and could help you stay fuller for longer.
1. Oats: The Breakfast That Keeps on Giving
A bowl of traditional porridge may be the closest thing to a nutritional hug. Rich in beta-glucan, a soluble fibre known to enhance GLP-1 production, oats digest slowly and stabilise blood sugar - helping stave off hunger well into the afternoon. Choose steel-cut or rolled oats, not the instant flavoured packets, and top with berries or seeds for a fibre-boosted breakfast.
2. Eggs: Protein with Purpose
Whether boiled, scrambled or poached, eggs are a powerhouse of high-quality protein - a key macronutrient that naturally stimulates GLP-1. Studies show that those who enjoy eggs at breakfast eat fewer calories throughout the day compared to high-carb breakfast eaters. Versatile and satisfying, eggs make a perfect foundation for any meal.
3. Legumes: Small But Mighty
Lentils, chickpeas and black beans are rich in fibre, protein and resistant starch, making them ideal for boosting satiety. These nutrients collectively encourage GLP-1 secretion while supporting gut health and blood sugar balance. Toss chickpeas into salads, add lentils to soups, or whip up a quick bean chilli for a filling, hormone-friendly meal.
4. Fermented Foods: Your Gut’s Best Friend
The emerging science around the gut-brain axis suggests that a healthy microbiome can help regulate appetite hormones like GLP-1. Foods like kefir, natural yoghurt, kimchi and sauerkraut introduce beneficial bacteria that enhance this hormonal balance. Aim for unsweetened and live-culture options for the best results.
5. Avocados: Fat That Fills You Up
Creamy, nutrient-dense avocados are rich in monounsaturated fats, which help trigger the release of satiety hormones, including GLP-1. With their perfect balance of fibre and healthy fats, avocados make a smart addition to toast, smoothies or salads - keeping you fuller for longer and curbing unnecessary snacking.
Food First, Always!
While GLP-1 medications may offer hope for those managing type 2 diabetes or obesity, most of us can turn to our kitchens rather than our medicine cabinets. These five foods aren’t just functional - they’re whole, affordable and widely available. Eating well isn’t about restriction; it’s about making smart, satisfying choices that support the body’s natural appetite control.
Eat for nourishment, not just numbers. Your hormones - and your health - will thank you.
