Managing Gastrointestinal (GI) Side Effects with Ozempic

Ozempic (semaglutide) is a medication used to help manage blood sugar levels and support weight loss. However, it can cause gastrointestinal (GI) reactions such as nausea, bloating, diarrhea, constipation, and loss of appetite. The following dietary strategies can help minimize these effects and improve your tolerance to the medication.

1. Eat Smaller, More Frequent Meals

Large meals can overwhelm digestion and worsen nausea. Instead, aim for smaller portions spread throughout the day to ease digestive strain and promote steady energy levels.

TIP: If weight loss is a goal, use lower calorie foods like fruits and vegetables to reduce calories per meal. Protein shakes or meal replacement shakes are also an excellent way to keep your calories low and still meet your protein needs.

2. Balance Protein & Fiber Intake

• Protein: Helps stabilize blood sugar and maintain muscle mass, but too much fat in protein sources can worsen nausea.

• Best choices: tofu, tempeh, seitan, lentils, lean meats, egg whites, Greek yogurt, and moderate portions of non-cruciferous vegetables.

• Avoid: protein which are fried

• Fibre: Supports digestion but should be introduced gradually to prevent bloating.

• Best choices: Cooked vegetables, whole fruit, whole grains like oats or whole wheat and beans/legumes like lentils, chickpeas etc.

3. Avoid Fatty & Greasy Foods

Ozempic slows gastric emptying, making high-fat meals harder to digest. Limit:

• Fried foods including fried proteins

• Heavy cream-based or cheese dishes like Alfredo pasta, lasagna etc.

• Fast food

• Commercially baked goods like doughnuts, cupcakes, cookies,

Better choices: Healthy fats in moderation, such as avocado, nuts, seeds, and olive oil.

4. Stay Hydrated

Dehydration can worsen nausea and constipation. Drink at least 8 cups (2L) of water daily, and consider electrolyte-rich beverages if experiencing diarrhea.

5. Limit Simple Carbs & Sugary Foods

Refined carbs (white bread, white pasta, sweets, ice cream etc.) can cause blood sugar spikes and worsen nausea. Choose complex carbs like:

• Quinoa

• Oats

• Sweet potatoes

6. Eat Slowly & Avoid Drinking Too Much with Meals

Eating too quickly or drinking large amounts of fluid with meals can worsen bloating and discomfort. Try small sips of water between meals instead if bloating is an issue for you. If bloating is not an issue, drinking water before and during your meals can reduce the amount of calories you eat.

7. Identify & Avoid Trigger Foods

Some foods can worsen GI side effects. If you notice bloating, nausea, or reflux, consider limiting:

• Dairy including cheese

• Carbonated drinks

• Alcohol

• Spicy foods

• Artificial sweeteners

8. Use Natural Remedies for Nausea

• Ginger and peppermint may help soothe nausea and bloating.

• Try ginger tea, peppermint tea, or ginger chews before or after meals.

9. Manage Constipation

If constipation is an issue:

• Exercise daily - get moving so things can get moving

• Increase fibre gradually (chia seeds, flaxseeds, cooked veggies, and fruit like berries or apples)

• Drink warm water in the morning and make sure you’re drinking enough throughout the day

• Consider magnesium citrate or a gentle fibre supplement if needed

10. Adjust Timing if Needed

Some people tolerate Ozempic better when taken before bed instead of in the morning. If nausea persists, discuss adjusting the timing or dose with your healthcare provider.

When to Contact Your Healthcare Provider

• Severe or persistent nausea, vomiting, or diarrhea

• Unintentional weight loss or dehydration

• Signs of pancreatitis or gallbladder inflammation, also known as cholecystitis (severe abdominal pain, vomiting, fever, a tender belly, bulge in your abdomen, light coloured stools)

Following these dietary strategies can help you manage GI side effects and improve your experience with Ozempic and other similar medications.

If symptoms persist or are not manageable, consult your healthcare provider for further guidance.

Remember to always report side effects to your healthcare provider and self report adverse events: Report Here