Ozempic and Diet: Foods to Limit to Help Minimize Side Effects

Ozempic (semaglutide) is a prescription medication approved for helping blood sugar control in type 2 diabetes alongside interventions like diet and exercise. Under certain circumstances, it may be prescribed to individuals with obesity — this is known as off-label prescribing (meaning it is used for a purpose other than what it was originally approved for).

Though Ozempic can be an effective tool to tackle obesity and overweight, some may experience unpleasant gastrointestinal (GI) side effects like nausea, vomiting, heartburn, and constipation.

This might lead many to wonder: how can diet play a role in helping with these side effects? While certain foods may worsen GI symptoms, others could help ease them and make the medication more tolerable.

What is Ozempic, and how does it impact digestion?

Ozempic is a drug designed to mimic the glucagon-like peptide (GLP) hormone, which is found in the body. By binding to and activating GLP-1 receptors, it slows digestion and gastric emptying. It also has some effects on the brain that influence satiety and appetite, making you feel less hungry and fuller for longer.

As with any medication, Ozempic can also have side effects, with the most commonly reported being GI-related, such as nausea, vomiting, diarrhea, abdominal pain, and constipation. These can be experienced especially when starting the medication or after an increase in dosage.

Why do certain foods make Ozempic side effects worse?

Due to Ozempic’s gastric delay effect, food stays in the stomach longer than usual. Though this effect is intentional, it is also the reason people can experience GI side effects. Fatty, heavily processed, or greasy foods can also worsen these unpleasant side effects because they take more time to break down. Delaying gastric emptying makes it even harder to digest, resulting in exaggerated side effects such as acid reflux or bloating.

Therefore, choosing the right foods may help minimize these symptoms and support treatment success. This can vary from person to person, but dietary changes may be one way to help manage some of the side effects of Ozempic. It is worth noting that there could also be other factors in play, so if you do have any concerns about your medication, side effects, or diet, it is advisable to speak to your healthcare provider for personalized recommendations.

What foods to limit to reduce the side effects of Ozempic?

While using Ozempic, it is important to be aware of foods that can potentially worsen some of the GI side effects. Let's take a look at the top food categories that have been reported to worsen GI side effects.

• High-fat foods. Greasy, fried foods or fatty meals, such as fried chicken, burgers, and doughnuts, can slow digestion and increase the risk of GI discomfort.
• Sugary foods and drinks. High-sugar foods can cause spikes in blood sugar levels, which may counteract the glucose-stabilizing effects of Ozempic and efforts for weight loss. Foods to limit from this category include refined sugars, sodas, and candy.
• Highly processed foods. Ultra-processed snacks and meals tend to be high in fat, sugar, and additives. With slowed gastric emptying effects of Ozempic, it can make GI discomfort more likely. Watch out for foods like potato chips, hotdogs, and other processed meats.
• Spicy foods. While it may not have to be off-limits for everyone, spicy foods like hot sauce, salsa, or chili peppers may trigger acid reflux, heartburn, or gastrointestinal discomfort while using Ozempic — especially for those already prone to such symptoms.
• High-glycemic index (GI) foods. Foods like white bread, white rice, or sugary cereals can rapidly raise blood sugar levels, and consistently high intakes may worsen insulin resistance over time.
• Alcohol. Alcohol can irritate the stomach lining and worsen nausea. It is also well-known to worsen dyspepsia (a type of chronic indigestion) by stimulating acid production and slowing gastric emptying.
• Caffeine. Caffeinated drinks like coffee and energy drinks can stimulate the gut and potentially worsen stomach upset, acid reflux, or dehydration.

It is important to note that everyone responds differently, and while some people may experience discomfort from certain foods, this doesn’t necessarily mean such foods must be completely avoided by everyone. The aim should still be a balanced diet that includes a variety of healthy foods. Managing GI symptoms is often about moderation and finding the right balance that works for you.

In my experience working as a community pharmacist, counseling patients dealing with GI issues was part of daily practice. One simple yet practical tip that made a meaningful difference was encouraging patients to keep a food and symptom journal.

This simple tool can help you track what you eat, when you eat, and how your body responds. Over time, you may see some patterns, such as foods triggering nausea or bloating, that may not have been obvious previously.

For anyone experiencing GI symptoms while taking Ozempic — or in general — a food journal is a low-effort, valuable tool for identifying potential triggers. It can also enhance follow-up visits with healthcare providers or dietitians by supporting more personalized guidance and helping fine-tune treatment plans more effectively.

What are the best foods to eat while taking Ozempic?

Now, let’s take a look at some foods that can lower the risk of experiencing GI side effects while taking Ozempic.

• Lean proteins. Foods like eggs, cod or salmon, and low-fat Greek yogurt are easier to digest — especially when stomach emptying is slowed by Ozempic.
• Whole grains. Quinoa, oats, and brown rice provide complex carbohydrates and fiber, which can help with digestion and promote fullness for longer. Plus, they are loaded with essential nutrients.
• Low-glycemic index foods. Lentils, non-starchy vegetables like spinach, and carrots can help keep blood sugar more stable and can be beneficial in weight management and diabetes.

Eating while on Ozempic doesn’t require extreme restriction, but it does require mindful choices. When symptoms arise, having a few go-to comfort foods can help you stay nourished and lower the chances of side effects.

How can diet help manage specific Ozempic side effects?

Experiencing GI adverse effects from Ozempic can be quite common. According to a US clinical trial, 48.6% of patients experienced adverse effects, and GI-related symptoms were the most frequently reported.

Dietary adjustments may help ease these symptoms and improve comfort during treatment. Here are a few common side effects and foods that may help elevate them:

• Nausea or vomiting. Gentle, bland foods such as plain toast, crackers, bananas, and rice can help. You can also try ginger (as tea or chews), which has some research as a natural remedy for nausea.
• Constipation. Hydration and a gradual increase in fiber are key. Drink plenty of water to ensure adequate hydration, and try some foods that have fiber (like leafy green vegetables). But be aware — for some, eating foods high in fiber too quickly may cause bloating.
• Diarrhea. Stay hydrated and temporarily try limiting high-fiber or high-fat foods, which can worsen diarrhea. Choose foods easy on the stomach, such as cooked carrots or plain pasta.

Is there a specific Ozempic diet?

There is no one-size-fits-all diet plan for people taking Ozempic. Instead, the main focus should be building and maintaining a mindful and balanced diet that supports both the medication’s effects and digestive comfort.

A healthy diet on Ozempic should be tailored to your individual tolerances. It’s not supposed to be centered on strict restrictions but more on meeting nutritional needs while reducing the risks of side effects.

Severe calorie restrictions or avoiding entire food groups can be harmful and backfire, especially when Ozempic already reduces appetite and slows digestion. If you have any doubts or are unsure where to start, a registered dietitian can help you find what truly works for you.

Beyond diet: additional strategies for managing side effects

Apart from dietary changes, here are some useful tips that could make a difference in how your body tolerates Ozempic. These small lifestyle changes include:

1. Eating mindfully. Having smaller and more frequent meals instead of larger meals can make it easier to digest food while meeting nutritional needs. You can also try eating slowly and chewing properly to help reduce risks of GI discomfort.
2. Staying hydrated. Drinking enough water each day can help prevent dehydration and risks of exacerbating Ozempic side effects like constipation. It could be as simple as taking more sips frequently throughout the day rather than large amounts at once.
3. Staying upwards after meals. Try to avoid lying down immediately after eating, as it can increase the risk of indigestion and reflux. Waiting around 2 hours after meals reduces this risk and allows your body to digest properly.

Final thoughts

Remember that everyone’s experience with Ozempic is different. What you eat can play a part in the side effects you experience while on Ozempic. Knowing what foods can trigger or worsen them may help you better manage your side effects and support your long-term success with the medication.

Every person can respond differently to foods and medication like Ozempic. Having a healthy relationship with food that focuses more on balance than restriction can help support your health and treatment goals.

If you have any concerns about side effects, diabetes management, or weight loss, it’s always worth speaking to your doctor for the proper support and guidance. Additionally, online or in-person support groups can offer encouragement and a sense of connection.