Beyond the Jab Part 1: Supporting Gut Health while using GLP-1 Medications

Many people are now turning to using glucagon-like peptide-1 (GLP-1) medications to aid in their weight loss journey. These medications are extremely beneficial for some, while others have severe side effects. In this three-part series, we will examine supporting gut health while on GLP-1 medications, supportive supplements for GLP-1 medication use, and natural support while coming off GLP-1 medications.

GLP-1 medications have changed the landscape of weight management, helping many people feel fuller, improve blood sugar control, and lose weight more effectively. But while these medications work on powerful hormonal pathways, they also influence the gut–brain connection, affecting digestion, motility, and microbiome balance, and may have some nasty side-effects.

If you’re using a GLP-1 medication, like semaglutide or tirzepatide, known as Ozempic or Mounjaro, supporting your gut health is key to feeling your best and helping maintain long-term results.

Understanding the gut–brain connection

GLP-1 agonists slow down stomach emptying, which is part of how they increase fullness and reduce appetite. However, this shift in motility can also cause nausea, bloating, reflux, constipation or diarrhoea in some cases. Your gut and brain are constantly communicating through the vagus nerve and gut hormones, so when digestion slows, it can ripple into how you feel, physically and emotionally.

Signs your gut needs extra care during your GLP-1 weight loss journey

Listen to your body and watch for:

• Persistent bloating, nausea, or reflux

• Constipation or alternating bowel changes

• Fatigue or brain fog after meals

• Feeling full too quickly or with extreme loss of appetite

• Changes in mood, motivation, or stress tolerance

If these symptoms appear, it’s a cue to slow down, review your diet, and nourish your gut with care, not restriction. Also, make sure to follow up with your GP if symptoms like vomiting, nausea and gastrointestinal pain or with ongoing or severe diarrhoea and constipation.

Herbal, nutritional and dietary support for nausea, bloating, reflux, constipation & diarrhoea

For nausea:

• Try ginger tea or ginger chews: natural anti-nausea support that’s gentle and effective

• Eat smaller, slower meals; avoid lying down soon after eating

• You may also benefit from digestive herbs like bitters (e.g. gentian) that stimulate digestion

For bloating:

·       Try sipping lemon water or digestive bitters before meals to kick-start stomach acid and bile flow

·       Eat slowly and chew thoroughly to stimulate digestion 

·       Consider further digestive support, like digestive enzymes

For reflux:

• Include slippery elm or aloe vera juice to soothe the gut lining

• Avoid large or high-fat meals close to bedtime

• Reduce foods rich in tomato sauces, plus coffee and alcohol

• Consider including herbs like licorice

For constipation:

• Boost hydration and aim for 2 – 3 litres of water daily

• Add magnesium, psyllium husk, soaked chia seeds, or kiwifruit for natural motility support

• Include bitter foods like rocket, dandelion greens, or lemon water before meals to stimulate digestion

• Consider including a probiotic

For diarrhoea:

·       Sip hydrating fluids like water, herbal teas (chamomile or peppermint), or electrolyte-rich broths to replace lost fluids

·       Eat gentle, easy-to-digest foods such as rice, bananas, applesauce, and toast until your gut calms

·       Avoid high-fat, highly processed, or very fibrous foods temporarily

• Consider including a probiotic like Sacchromyces boulardii (SB) or other beneficial strains

Strengthen the microbiome: prebiotic & probiotic support

GLP-1 medications may shift gut bacteria populations, especially if food intake decreases.To keep your microbiome balanced:

• Eat prebiotic-rich foods: garlic, onions, leeks, asparagus, oats, and green bananas, where tolerable

• Add probiotics: fermented foods (kefir, yoghurt, sauerkraut, kimchi) or a quality supplement

• Include a variety of plant fibres and aim for 30 different plant foods per week to support microbiome diversity

Why it matters: A healthy gut microbiome supports digestion, balances mood, and metabolic health, which are all crucial for sustainable weight loss.

The bottom line

GLP-1 medications can be a powerful tool in your weight loss program, and your gut health determines how well your body adapts. By supporting digestion, feeding your microbiome, and caring for your gut–brain axis, you’ll feel more balanced, energised, and comfortable on your journey.

Remember that sustainable weight loss isn’t just about appetite; it’s about supporting the whole system that drives your metabolism. For further information on hormones and weight loss, see my January blog on Hormones & Weight: What Every Woman Over 35 Needs to Know in 2026.

This is part one of a three-part series on GLP-1 medications for weight loss. The next part will be Supportive Supplements for GLP-1 Medication Use.