The holiday season is synonymous with indulgent meals, yet for individuals using GLP-1 medications like Ozempic or Wegovy, overeating can lead to discomfort. These medications slow stomach emptying, making large portions and rich foods harder to digest. However, enjoying holiday gatherings is still possible with a strategic approach.
Why Holiday Foods and GLP-1s Don’t Always Mix
GLP-1 drugs amplify the effects of rich, fatty foods, potentially causing bloating, nausea, or prolonged fullness. These medications work by delaying gastric emptying, meaning food stays in your stomach longer. This isn’t dangerous, but uncomfortable, especially when combined with typical holiday fare. The combination of high-fat dishes, dairy, and sugary desserts can overwhelm the digestive system, leading to unwanted side effects.
Mindful Eating Strategies for Comfort
Doctors recommend slowing down and practicing mindful eating. Instead of rushing through a meal, take smaller portions, pause between bites, and listen to your body’s fullness cues. A simple test: after half a plate, stop and assess how you feel. If still hungry, proceed cautiously. This approach helps prevent overindulgence without sacrificing enjoyment.
Prioritize Protein and Vegetables
Fill your plate strategically. Protein and non-starchy vegetables stabilize blood sugar and provide lasting satisfaction. Minimize carbohydrates and refined sugars, but don’t eliminate them entirely. A small portion of mashed potatoes or a roll can be enjoyed without triggering discomfort. The key is moderation and savoring each bite.
Avoid Common Triggers
Certain foods are more likely to cause nausea and bloating in those on GLP-1 therapy. Gravies, creamy sauces, fried foods, and heavy dairy are prime examples. Carbonated drinks and excessive alcohol also exacerbate digestive issues. While a single drink may be tolerable, combining multiple triggers is best avoided. Alcohol impacts faster on an empty stomach, so always consume it with food.
Dealing With Overeating or Nausea
If discomfort arises, stop eating immediately. Sip water or ginger tea, take slow walks, and avoid lying down. For persistent nausea or vomiting, contact your prescribing doctor, as anti-nausea medication may be necessary. Gut discomfort is a sign to pause and allow your body to catch up.
Handling Social Pressure
Social gatherings often come with pressure to eat more than you’re comfortable with. It’s okay to politely decline additional servings. If you choose to disclose, a simple explanation like, “My medication makes me fill up quickly,” is usually sufficient. Otherwise, holding a beverage or small plate can deflect unwanted offers.
Ultimately, navigating holiday meals on GLP-1 medication requires mindful planning, moderation, and self-awareness. By prioritizing comfort and listening to your body, you can enjoy the festivities without sacrificing your health or well-being.
