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Go easy on

Foods that can make side effects worse

No food is banned on GLP-1 medication. But some foods are much more likely to leave you feeling sick, bloated or full of reflux, because your stomach is emptying more slowly. Here are the usual culprits and easy swaps.

Updated 11 October 2026 · Little & Often

A plain white fish fillet with lemon

The usual culprits

Fried and greasy foodFat slows the stomach even more, so chips, fry-ups and takeaways sit heavily. Try instead: oven-baked or grilled versions.
Rich, creamy saucesCarbonara, korma and cheesy bakes are common triggers for nausea. Try instead: tomato-based sauces.
Big portionsThe single biggest trigger. Try instead: a side plate, and come back later if you're still hungry.
Fizzy drinksGas in a slow stomach means bloating and burping. Try instead: still water, squash or tea.
AlcoholCan worsen nausea and reflux, and your tolerance may change. Try instead: an alcohol-free drink, or a small one with food.
Very sugary foodSweets, cakes and sugary drinks can make some people feel sick and give little protein. Try instead: yoghurt with fruit.
Very spicy foodOften worsens reflux and indigestion. Try instead: herbs, lemon and garlic for flavour.
Eating lateLying down with a full stomach is a recipe for reflux. Try instead: finish eating two to three hours before bed.

What to eat more of

Lean protein (chicken, fish, eggs, yoghurt, tofu, beans), cooked vegetables, fruit, oats and wholegrains, and plenty of fluids between meals. Our guide to eating on Mounjaro or Wegovy covers it all.

If you're constipated

Add fibre gradually (oats, beans, lentils, kiwi, prunes, vegetables), drink more fluid and keep moving. The NHS constipation page covers when to see a pharmacist.

Recipes to try

Baked salmon with green beans
Dinner

Baked salmon with green beans

One tray, plain flavours, and a portion you can actually finish.

25g protein20 minServes 1

You need

  • 1 salmon fillet (about 110g)
  • A handful of green beans
  • 4 new potatoes, halved
  • 1 tsp olive oil
  • Lemon slices

Method

  1. Heat the oven to 200C (180C fan).
  2. Toss the potatoes in the oil and roast for 10 minutes.
  3. Add the salmon and beans, top with lemon and roast for 12 to 15 minutes more.
  4. Eat the salmon first.
Red lentil and tomato soup
Batch cook

Red lentil and tomato soup

Smooth, mild and plant-based. Add a spoon of yoghurt for extra protein.

13g protein per portion30 minMakes 4

You need

  • 200g red lentils, rinsed
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 tin chopped tomatoes
  • 1 litre vegetable stock
  • 1 tsp ground cumin

Method

  1. Soften the onion and carrot in a little oil.
  2. Add the cumin, lentils, tomatoes and stock.
  3. Simmer for 20 minutes until the lentils collapse.
  4. Blend until smooth and season. Freezes well in single portions.

Questions people ask

What foods should you avoid on Mounjaro?

Nothing is banned, but fried and greasy food, rich creamy sauces, big portions, fizzy drinks, alcohol and very sugary or spicy food are the most likely to make nausea, reflux and bloating worse.

Can I drink alcohol on Mounjaro or Wegovy?

Ask your prescriber. Many people find alcohol makes nausea and reflux worse and that they feel its effects differently. If you do drink, keep it small and have it with food.

Why does greasy food make me feel sick on GLP-1?

GLP-1 medicines slow how fast your stomach empties, and fat slows it further, so greasy meals sit in the stomach for longer.

Read next

NewWhat to eat when you feel sick on GLP-1Gentle foods for nausea on Mounjaro, Wegovy or Ozempic: plain, cold and dry foods that still give you protein, plus simple tricks that help.NewWhat to eat on Mounjaro or WegovyA practical UK guide to eating on GLP-1 medication: protein first, small and often, gentle foods for dose day, and a sample day of meals with protein counts.NewHigh-protein meals for when you're not hungryTwelve small, high-protein meals for a poor or small appetite, with protein per portion and simple UK supermarket ingredients. Good for GLP-1 users and anyone who can't face a big plate.

General food information for adults, not medical advice. Always follow your prescriber's advice about your medication, and speak to your GP, pharmacist or a dietitian about health concerns. Mounjaro, Wegovy and Ozempic are trademarks of their owners; Little & Often isn't connected to them.

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