Navigating Thanksgiving While Taking a GLP-1

Thanksgiving can feel a little tricky while taking a GLP-1 medication (Ozempic, Wegovy, Zepbound, Mounjaro, Foundayo, Rybelsus and Trulicity). These medications slow down how fast your stomach empties and reduces your appetite, which can make large and fatty meals uncomfortable. Some common side effects include nausea, vomiting, indigestion, constipation and diarrhea. However, with a little planning, you can still enjoy the holiday and feel good doing it.

Tips Before Your Thanksgiving Meal

Avoid “saving up” your appetite by skipping meals. Going too long without eating will make nausea worse. Eat a small, protein-focused meal (eggs + toast or Greek yogurt with fruit) so you arrive comfortable, not famished or nauseous.

Stay hydrated throughout the day. GLP-1’s reduce your thirst response in addition to hunger. Buy and fill up a preferred water bottle and bring it with you everywhere you go. Keeping it in sight is also an easy reminder to take small sips! Choose water as your main beverage and monitor for dehydration! Fatigue, headaches, nausea and dark urine are symptoms of dehydration.

Try ginger or a few saltine crackers before meals to help with nausea. Nausea is a common reason people skip meals. Ginger chews, ginger tea, or a few saltine crackers may help settle your stomach so you can focus on eating and enjoying your meal.

At the Thanksgiving Table: The MEAL Approach

Try to incorporate the MEAL approach into your day-to-day eating habits:

M: Muscle Maintenance

Prioritize protein and aim for 20-30 grams of protein per meal, 10-15 grams of protein per snack. This is roughly 3-4 ounces of turkey, ham, chicken or tofu.

E: Emphasize Fiber

Fiber helps keep your digestion moving and can help with bowel regularity. Look for it in foods like vegetables, fruits, beans and whole grain. Thanksgiving favorites like green beans, Brussels sprouts, sweet potatoes, and pears are great choices.

A: Anticipate Trigger Foods

Rich, high-fat, sugary, or spicy foods may worsen symptoms. Choose smaller portions of foods like buffalo dip, gravy, creamy casseroles, and rich desserts, and eat slowly.

L: Liquid Intake

Try to aim for 2-3 liters (8-12 cups) of fluids daily to stay hydrated and reduce constipation! Take small sips throughout the day, choose water as your main beverage and avoid carbonation if it worsens your symptoms.

Need Support With Your GLP-1 Journey?

Questions about your medication, side effects, or nutrition? Your High Country Community Health care team is here to help.

Schedule an appointment with your HCCH provider or one of our Registered Dietitians to talk through your questions and create a plan that works for you.