How to naturally increase GLP-1

GLP-1 (short for glucagon-like peptide-1) is a naturally occurring hormone made in your gut. You might’ve heard of it in the context of weight loss medications because these drugs mimic the GLP-1 hormone. But even without medication, your body already produces GLP-1 every day in response to food.

So, can you give your natural GLP-1 levels a helpful nudge? And could that support your metabolism, appetite or blood sugar control? Here’s what we know about how to support your body’s natural GLP-1 production.

Are there benefits to increasing GLP-1 naturally?

The GLP-1 hormone plays a key role in helping you feel full after meals, slowing digestion, and keeping your blood sugar stable. Medications that mimic this hormone can have powerful effects on appetite, weight, and blood sugar because they deliver much higher levels than your body would normally produce.

Increasing GLP-1 naturally may help to support appetite and metabolic health, but it’s important to keep expectations realistic as the effects are usually modest compared to medications. Still, combining natural strategies with other healthy habits (like eating enough fibre, staying active, and getting quality sleep) can support your health in a more holistic way and for the long term.

How does your body produce GLP-1?

GLP-1 is released by cells in your gut when you eat food, especially foods that are rich in fat, fibre and protein. This hormone helps signal to your brain that you're full and slows down how quickly food leaves your stomach (a process called gastric emptying). The hormone also nudges your pancreas to release insulin, which helps bring your blood sugar down after eating.

How to increase GLP-1 naturally

Looking to naturally boost GLP-1? Two key nutrients, fibre and protein, play a significant role in stimulating its production. Here's how they work:

Fibre

Soluble fibre from oats, legumes, fruits, and wholegrains (like brown rice) stimulate GLP‑1 hormone as well as slowing digestion and contributing to feelings of fullness (satiety).

Protein

Protein rich meals with foods like eggs, dairy, legumes, tofu, chicken and fish tend to trigger higher GLP‑1 secretion than carbohydrates or fat alone. Meals that contain protein and fat also trigger the release of another hormone called cholecystokinin which contributes to feeling full. 

Can you increase GLP-1 with supplements?

A number of supplements and nutrients have been researched for their potential to increase natural GLP-1 levels but more research is needed to be certain on their effects. These include:

Cinnamon

Some studies have found that cinnamon may help to increase GLP-1 slightly and help with blood sugar but it didn’t have any impact on hunger. These studies tested cinnamon doses of 3 to 6 grams. Cinnamon is generally affordable and can be a flavourful addition to many meals like smoothies or oats.

Berberine

You might have seen some headlines that claim “Berberine is nature’s ozempic.” Berberine has been well studied for its impact on improving blood sugar and a few studies have shown it may help with a small amount of weight loss. That said, more research is needed to confirm if it helps to increase GLP-1 naturally.

Green tea and resveratrol supplements

These may have benefits for overall metabolic health but so far research has not shown that they can increase GLP-1 levels.

Other ways to increase GLP-1

A lesser known habit to help with GLP-1 levels is regular exercise. One study found that regular exercise didn’t help to make more GLP-1 but it helped the body to respond better to it.

When to speak to a doctor

If you’re experiencing changes with appetite, weight or blood sugar it’s important to check in with your healthcare professional, especially if you have other health conditions or take medications.

The bottom line

GLP‑1 is a gut hormone involved in fullness, digestion, and blood sugar control. Focussing on balanced meals with good quality wholegrains, protein and healthy fats may modestly support your body’s own GLP‑1 production. If you’re curious about supplements for supporting GLP-1, consider them a small complement to wholefood habits, and always discuss with a healthcare professional first.

Reviewed by the Healthylife health experts August 2025.