I Am an Expert Nutritionist, and These Grocery Items Work Like Ozempic
More than 9 million Americans are now using GLP-1 medications like Ozempic to manage their appetite and lose weight. But according to Maria AbiHanna, nutrition expert at Food Label Maker, you might already be walking past natural alternatives in your local grocery store.
“These drugs work by slowing digestion and stimulating satiety hormones like GLP-1,” AbiHanna explains. “But certain foods can do the same thing—naturally, and without side effects.”
So what exactly should you toss into your cart?
1. Make protein non-negotiable: eggs, Greek yogurt, and edamame should always be in your cart.
Protein is one of the most effective nutrients for triggering satiety hormones like PYY and GLP-1. Two eggs (13g of protein) or a serving of Greek yogurt (around 10g) can help set the tone for fewer cravings throughout the day. Edamame is another protein-rich option that doubles as a smart snack.
2. Add fiber to your grocery list to slow digestion: chia seeds, lentils, oats
Fiber physically slows the digestive process and helps regulate blood sugar, two key GLP-1 effects. Chia seeds offer 5g of fiber per tablespoon and expand in the gut to delay gastric emptying. Lentils and oats provide a combo of soluble fiber and resistant starch to further boost satiety.
3. Don’t fear fat – just buy the right kind: avocados, peanut butter
Healthy fats help keep you full longer by delaying digestion. Avocados and peanut butter are rich in monounsaturated fats and fiber, which together help avoid post-meal crashes. Try pairing half an avocado with eggs, or peanut butter with apple slices for a hunger-fighting combo.
4. Choose smart carbs: quinoa, sweet potatoes, more lentils
Not all carbs are the enemy, especially the ones that digest slowly. Quinoa, sweet potatoes, and lentils are rich in fiber and resistant starch, helping you stay full without the energy spike-and-crash cycle. “It’s about staying energized without setting off a blood sugar rollercoaster,” AbiHanna notes.
5. Max out on volume: leafy greens, broccoli, cucumbers
High-volume, low-calorie vegetables stretch your stomach and signal fullness faster. Leafy greens, broccoli, and cucumbers are ideal for bulking up meals without increasing calorie load, helping your gut tell your brain, we’re good.
6. Go for smart Snack options: matcha, green tea, fiber + fat pairings
If you get hungry between meals, choose options that stabilize energy and appetite. Matcha and green tea offer mild appetite-suppressing effects. Fiber-plus-fat snacks, such as edamame or an apple with nut butter, are ideal for keeping hunger steady without triggering cravings later.
Final Takeaway
“GLP-1 drugs help people feel full on less food,” says AbiHanna. “But you can tap into the same signals just by choosing foods that naturally engage your satiety hormones.”
These aren’t diet hacks or quick fixes; they’re real foods that support your biology. They help regulate appetite, preserve muscle, feed your gut, and build habits that actually last.
“People are tired of turning weight loss into a willpower contest,” AbiHanna adds. “This way of eating works with your body, not against it.”
