What to eat when you feel sick on GLP-1

Habits that help

• Eat before you get too hungry. An empty stomach can make nausea worse.
• Small amounts, slowly. Put the fork down between mouthfuls and stop at the first sign of fullness.
• Cold and plain. Cold food smells less. Plain, dry food like crackers or toast is easier than rich sauces.
• Sip, don't gulp. Small sips of water, ginger tea or peppermint tea between meals.
• Stay upright after eating for at least half an hour.
• Get fresh air and avoid cooking smells if you can. Let someone else cook, or use the microwave.

NHS dietitians suggest plain, dry foods and small, frequent meals for nausea on tirzepatide (CUH patient advice).

Gentle foods that still have protein

What usually makes it worse

Fried and greasy food, very rich or creamy sauces, spicy food, strong smells, big portions, fizzy drinks and alcohol. Lying down straight after eating doesn't help either. There's more in foods that can make GLP-1 side effects worse.

Ginger and peppermint

Lots of people find ginger tea, ginger biscuits or peppermint tea settling. They're worth a try, but they won't fix severe nausea.

Recipes to try

Lunch

Miso soup with tofu

Warm, salty and very light, for days when only broth appeals.

14g protein8 minServes 1

You need

• 1 tbsp miso paste
• 300ml just-boiled water
• 100g firm tofu, cubed
• Spring onion, sliced
• A few spinach leaves

Method

1. Whisk the miso into the hot water (don't boil it).
2. Add the tofu and spinach and leave for 2 minutes to warm through.
3. Top with spring onion and sip slowly.

Snack

Cottage cheese and cucumber oatcakes

Cool, crunchy and quick, with more protein than most snacks.

14g protein3 minServes 1

You need

• 120g cottage cheese
• 3 oatcakes
• A few slices of cucumber
• Black pepper or chives

Method

1. Spread the cottage cheese over the oatcakes.
2. Top with cucumber and pepper.
3. Eat one or two now and save the rest for later.

Breakfast

Soft scrambled eggs with smoked salmon

Soft, warm and easy to eat in small forkfuls.

20g protein8 minServes 1

You need

• 2 eggs
• 1 tbsp milk
• 30g smoked salmon, torn
• 1 small slice wholemeal toast (optional)
• Chives or black pepper

Method

1. Beat the eggs with the milk.
2. Cook in a non-stick pan over a low heat, stirring gently, until just set.
3. Take off the heat, fold in the salmon and season with pepper.
4. Serve on toast, or on its own if bread feels too filling.

When to call someone

Contact your prescriber, GP or NHS 111 if you're being sick and can't keep fluids down, if you have severe or lasting tummy pain, or if nausea doesn't settle. Your dose may need reviewing.

Questions people ask

What can I eat on Mounjaro when I feel sick?

Small portions of plain, cold or dry foods: crackers, toast, plain yoghurt, cold chicken, boiled eggs, rice and clear soups. Choose ones with protein where you can.

How long does nausea last on Mounjaro?

For many people it's worst in the first weeks and after each dose increase, then eases. If it doesn't settle or you can't keep fluids down, speak to your prescriber.

Does ginger help with GLP-1 nausea?

Some people find ginger tea or ginger biscuits settling. It's a gentle thing to try alongside eating small amounts slowly.

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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.