Foods high in protein, fiber, and healthy fats can trigger the release of GLP-1, an important hormone that helps regulate blood sugar levels and promotes a feeling of fullness.

Glucagon-like peptide-1 (GLP-1) is a hormone that plays a key role in blood sugar regulation. It does this by stimulating the release of insulin and reducing the release of glucagon, a hormone that raises blood sugar.

GLP-1 also helps slow down digestion. This promotes a feeling of fullness and may help with weight management.

High fiber foods like whole grains and vegetables, along with foods rich in proteins and healthy fats, can trigger the release of GLP-1.


According to a research review from 2016, eggs are a rich source of protein and monounsaturated fats, which can play a role in GLP-1 secretion. Additional research from 2020 has identified egg whites as being particularly beneficial for GLP-1 secretion (release).

One study in the 2016 review compared a bagel breakfast with a meal that contains three eggs. The meal containing eggs was associated with lower post-meal blood glucose levels, reduced feelings of hunger, and decreased food intake over the next 24 hours.

Men also reported higher satisfaction after eating eggs, per the 2016 review. This indicates that eggs may help manage appetite and improve overall satisfaction with a meal.


The previously mentioned 2016 research review suggests that almonds, pistachios, and peanuts may increase GLP-1 levels through their protein, fiber, and healthy fat content.

In addition, the fiber in these nuts slows digestion, leading to a gradual release of glucose into the bloodstream and a corresponding increase in GLP-1 secretion. The healthy fats in nuts also play a role, as they can help improve insulin sensitivity, which further supports the release of GLP-1.

High fiber grains

High fiber grains like oats, barley, and whole wheat may increase GLP-1 in a few ways, the same 2016 research review suggests.

Their soluble fiber slows down digestion. This leads to a gradual release of glucose into the bloodstream, which triggers the release of GLP-1.

Plus, when fiber is fermented by gut bacteria, it produces short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. Research examined in the 2016 review suggests that these SCFAs can stimulate GLP-1 release by binding to L-cell receptors.


Avocados may increase GLP-1 levels through their high content of fiber and monounsaturated fats, per the previously mentioned 2016 review. The fiber in avocados can slow down digestion, leading to a more gradual release of glucose into the bloodstream.

One study from 2019 found that, compared with consuming a control meal, eating a whole avocado with a meal increased levels of GLP-1 along with another appetite-regulating hormone called peptide YY, while also reducing insulin levels.

Olive oil

According to a 2021 research review, studies suggest that unsaturated fats, like those in olive oil, are better at stimulating GLP-1 release than saturated fats like butter.

The 2016 review mentioned earlier reported several other findings:

  • Rodent studies have shown that regular consumption of an olive oil-enriched diet increased GLP-1 secretion, increased glucose-stimulated insulin secretion, and enhanced glucose tolerance.
  • Similar results were seen in diabetic rats fed a diet rich in monounsaturated fatty acids from olive oil, where GLP-1 levels increased, weight gain decreased, and insulin sensitivity improved.
  • In humans, a Mediterranean diet rich in olive oil led to higher post-meal GLP-1 levels, improved insulin sensitivity, and lower fasting and post-meal blood glucose levels compared to a diet high in saturated fats.


Vegetables such as Brussels sprouts, broccoli, and carrots are high in fiber and vitamins, which can help regulate blood sugar levels and potentially affect GLP-1 levels.

One study from 2022, conducted in Jakarta, Indonesia, found that consuming vegetables before carbohydrates significantly affected glucose and GLP-1 levels in individuals with type 2 diabetes, especially 60 minutes after eating.

Research examined in the 2016 review shows that GLP-1 is produced in the gastrointestinal tract. Specific nutrients like monosaccharides, peptides, and fatty acids influence its secretion. These are found in foods such as eggs, high fiber grains, nuts, and avocados.

GLP-1 plays an important role in regulating blood sugar levels. It does this by stimulating the release of insulin from the pancreas and blocking the release of glucagon, another hormone that raises blood sugar levels. GLP-1 also slows down the rate at which the stomach empties, which helps control appetite and food intake.

Research in the 2016 review suggests that dietary changes that promote the body’s natural release of GLP-1 could be a useful approach for managing obesity and type 2 diabetes.

What’s the connection between fiber and GLP-1 levels?

When people eat certain types of fiber, like those found in fruits, vegetables, and whole grains, their gut bacteria break them down into short-chain fatty acids. Research in the 2016 review shows that these fatty acids then signal special cells in the gut to release GLP-1 into the bloodstream. This hormone helps regulate blood sugar levels and control appetite.

GLP-1 is a hormone released in the gut after meals. It helps manage blood sugar by triggering insulin release and reducing glucagon. It also slows digestion and makes you feel full. Increasing GLP-1 levels can be beneficial for managing diabetes and weight.

Consuming foods like whole grains, nuts, eggs, and vegetables can help increase GLP-1 levels, which may aid in managing diabetes and promoting satiety.