GLP-1 & Gut Health

GLP-1 medications have quickly become a talking point across social media and everyday conversations. For many, they are increasingly seen as a breakthrough treatment option for weight management . For others, confusion and controversy.

But while these treatments are helping people manage weight, they also come with side effects, strict eligibility and clinical studies suggest their effects are only maintained during ongoing use. So what happens after you stop? And is there a way to support your metabolism and appetite naturally?

Let’s take a closer look at what GLP-1 is, how it works, who these medications are intended for, and how to support your gut, whether or not medication is part of your journey.

What Is GLP-1?

GLP-1 (Glucagon-Like Peptide-1) is a hormone produced in the gut in response to food. It plays a key role in:

• Stimulating insulin secretion (to lower blood sugar)
• Slowing gastric emptying (to increase satiety)
• Reducing glucagon (a hormone that raises blood sugar)
• Sending signals to the brain to suppress hunger and cravings

Because of this, GLP-1 is a key target in obesity and diabetes treatment. The problem? Natural GLP-1 has a very short half-life (just a few minutes), so scientists developed drugs that mimic or extend its effects.

The STEP Trial: where it began

A large global clinical trial (known as the STEP trial) looked at how GLP-1-based treatments impact weight loss when combined with lifestyle support. Over 68 weeks, participants receiving the treatment lost an average of 14.9% of their body weight, compared to just 2.4% in the placebo group.³

However, side effects were common, including:

• Nausea
• Constipation
• Diarrhoea
• Vomiting

And most significantly, people regained 52% of their lost weight after stopping the drug. This shows that medication is not a cure, but can be a tool to support weight loss that must be combined with changes in lifestyle.

Due to eligibility, potential side effects, and cost, these treatments may not be suitable or accessible for everyone. But the good news is that there are lifestyle-based habits that may support general wellbeing and digestive comfort. 

Natural ways to support GLP-1

You don’t need a prescription to start supporting your appetite-regulating hormones. While GLP-1 drugs mimic naturally occurring hormones, certain lifestyle changes may positively influence digestive and metabolic processes especially when supported by the right foods and gut-friendly habits. 

Here’s how to support appetite regulation and digestive health through diet and lifestyle laying the foundation for sustained energy and overall wellbeing.

1. Eat more soluble fibre (hello, beta-glucan)

Soluble fibre can slow digestion and supports feelings of fullness, similar to how GLP-1 drugs work. One of the most effective forms is beta-glucan, found in oats, barley, and certain mushrooms.¹

Studies show that beta-glucan can:

• Contribute to a feeling of fullness

• Help maintain healthy blood sugar levels

• Support healthy cholesterol levels

But most people don’t get enough fibre in their diet. That’s where simple, functional ingredients can help.

2. Prioritise protein at meals

Protein-rich meals are associated with improved satiety and reduced cravings. Aim to include quality plant protein throughout the day.

Pairing protein with fermented foods or fibre-rich ingredients to a protein smoothie, can further support blood sugar balance and keep you fuller for longer.

3. Move more (even a little)

Exercise improves how your body responds to insulin and can help support GLP-1 signalling. You don’t need to hit the gym every day, walking, dancing, cycling or even stretching counts. The key is consistency.

Regular movement also supports a healthy gut, which may indirectly influence hormone levels and inflammation.

4. Sleep and stress matter (more than you think)

Poor sleep and chronic stress have been shown to disrupt hunger hormones like GLP-1 and increase cravings, particularly for sugary and ultra-processed foods.²

Supporting your gut with live cultures and prebiotic fibres can help regulate the gut-brain axis, which influences both stress resilience and appetite control.

Emerging science suggests a connection between gut health and the brain, including how we respond to stress and hunger cues. While more research is needed, looking after your gut may support overall wellbeing. 

Supporting your gut while using GLP-1-based treatments

For those using GLP-1 receptor agonists, looking after your gut health is especially important. These medications can influence digestion, appetite, and the gut microbiome which means your digestive system may benefit from a little extra support.

Because GLP-1 medications slow down how quickly food moves through the digestive tract, some people may experience:

• Constipation

• Bloating

• Irregular bowel movements

To help support digestive comfort:

• Eat more fibre-rich foods, particularly those containing soluble fibre like beta-glucan

• Stay well hydrated throughout the day

• Include gut-friendly foods with live cultures as part of a balanced diet

As always, it’s best to speak to your healthcare provider for personalised guidance based on your needs.

Why lifestyle still matters

GLP-1 medications can reduce hunger, but they don’t help you to eat a healthy diet, build sustainable habits or support your gut health. If you don’t improve your relationship with food, understand your triggers, or support your metabolism holistically, the weight can (and often does) return, and your gut health may worsen.

Research shows that after stopping GLP-1 medications:

• Appetite and cravings come back
• Blood sugar levels worsen
• Weight begins to creep back up

This is why support from a nutritionist, behavioural therapist, or even daily gut-friendly habits makes a massive difference.

Final thoughts

No matter your approach to weight loss, your gut plays a central role in how you feel, how your body responds to food, and how sustainable your results are.

Supporting your gut health may:

• Improve digestion and energy
  
• Lay the foundation for long-term success
• May support overall gut health, which plays a role in appetite and metabolic balance
  

Focusing on gut health through fibre, movement, and mindful eating is one of the most sustainable ways to support your metabolism with or without medication.

Trusted sources:

1. https://academic.oup.com/nutritionreviews/article/78/Supplement_1/78/5877743
2. https://www.researchgate.net/publication/371885972_Triple-Hormone-Receptor_Agonist_Retatrutide_for_Obesity_-_A_Phase_2_Trial
3. https://www.nejm.org/doi/full/10.1056/NEJMoa2032183

This article is for informational purposes only and is not intended to promote any product or substitute medical advice. Biomel does not offer GLP-1-based medications, and any mention of nutrients, foods, or lifestyle practices is general in nature.

At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.