And How to Fix It

Ever find yourself full after just a few bites and wondering if that’s a good thing? You’re not alone, especially if you’re one of the 10 million people actively taking GLP-1(glucagon-like peptide-1) medications.  That “I’m not really hungry anymore” feeling is one of the signature effects of GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro®.  And it’s why they’ve become wildly popular.

These medications work by mimicking a natural hormone in your body called GLP-1. It helps regulate blood sugar, slows digestion, and signals your brain that you’re satisfied so you eat less, feel full faster, and lose weight steadily.

But there’s a catch.

A study published in Frontiers in Nutrition found that many people using GLP-1 medications may be missing out on essential nutrients. Intake of key vitamins and minerals including fiber, calcium, magnesium, potassium, and vitamins A, C, D, E, and K was consistently below recommended levels. Most participants also consumed just 0.7 servings of fruit and 1.2 servings of vegetables per day. (Well under the Five-a-day guidelines). One of the most notable gaps was fiber, with average intake around 14.5 grams per day, which is barely half of the 28 grams recommended. It also poses risks for digestion and overall gut health. Lastly, while total protein appeared adequate as a percentage of calories, many individuals weren’t getting enough by body weight to support lean muscle mass, especially important during weight loss.

When it comes to closing the nutrition gap for those using GLP-1 medications, produce items are the solution. Bananas and pineapples specifically are naturally rich in three of the nutrients most commonly under-consumed in this population: potassium, vitamin C, and fiber. A single banana delivers around 12% of your daily potassium needs, which supports muscle function and heart health, while a cup of pineapple provides nearly 90% of your daily vitamin C, essential for immune support and collagen production. Both fruits also contribute a solid amount of dietary fiber, which helps regulate digestion (something many GLP-1 users struggle with). 

So, while GLP-1 medications can be powerful tools for managing weight, they also make smart nutrition more important than ever. Incorporating whole vitamin and fiber rich fruits into your daily routine is a simple, natural way to help fill the gaps. Because even when your appetite is smaller, your nutrition needs aren’t.

Published July 1, 2025