Can you boost GLP-1 naturally?

By now, you’ve probably heard of Ozempic or Wegovy — or even know someone who’s on it. These injectable weight-loss drugs, which contain the active ingredient semaglutide, have gained huge popularity after becoming available via prescription in the UK in January 2019. Originally designed for people with type 2 diabetes to help manage blood sugar levels, they’re now famous for a slightly different reason — to help people lose weight.

As of October 2024, nearly 139,000 people in the UK were using semaglutide injections via the NHS. But that’s just the official count. A Times investigation in December 2024 found that half a million people in the UK were getting their hands on it privately, or through the black market.

HOW DOES OZEMPIC WORK?

Ozempic works by increasing the production of GLP-1 (glucagon-like peptide-1), a hormone naturally produced in the gut. GLP-1 is like your body’s appetite thermostat—it tells your brain, “Hey, we’re full, stop eating.” It also slows gastric emptying, meaning your food stays in your stomach for longer, keeping hunger at bay.

For people who are overweight, have obesity or diabetes, this can be a very helpful drug. Weight loss can lower the risk of chronic diseases, support cardiovascular (heart) health, and improve overall metabolic function. But as with any drug, it doesn’t come without side effects which need to be carefully considered.

But what if Ozempic isn’t the answer for you? Is there a way to increase GLP-1 production by tweaking your diet? Turns out… there is.

THE POWER OF PREBIOTIC FIBRE

There are certain foods that naturally boost GLP-1 production. Enter prebiotic fibre.

Prebiotic fibre is a specific type of fibre that feeds your good gut bacteria. When these gut bacteria feed on this fibre, they produce short-chain fatty acids (or SCFAs for short). These compounds are hugely beneficial for health, with benefits including reducing inflammation, strengthening your gut barrier, supporting immunity and brain health, and even regulating mood.

But here’s the best part: SCFAs also trigger the production of GLP-1 and so play a role in appetite regulation too.

Some of the best sources of prebiotic fibre include:

• Chicory*
• Oats*
• Baobab*
• Kiwi*
• Jerusalem artichokes
• Asparagus
• Bananas (particularly unripe ones)
• Garlic
• Onions
• Leeks

*Found in INDI Body

POLYPHENOLS: ANOTHER GLP-1 STIMULATOR

Polyphenols are magical plant compounds that give plants their colour (think fruits such as berries, veg such as carrots and dark leafy greens, beans, wholegrains, herbs and spices such as turmeric). One of the ways they promote a healthy gut microbiome is by being fermented by gut bacteria into — you guessed it — SCFAs, which then help stimulate GLP-1 production.

If you’ve just read the above and have thought to yourself you need to eat more fibre and polyphenols, but struggle to pack it all in, we get you. INDI Body is a whole-food supplement that makes eating plants easier in our busy lives. It contains 15 whole plants including prebiotic fibre: chicory root inulin, oat beta-glucans, baobab and kiwi and a huge range of polyphenols from plants such as haskap berry, blueberry, purple carrot, kiwi, acai berry, and turmeric.

SO WHAT DOES THIS ALL MEAN?

To be clear, we’re not saying that prebiotic fibre and polyphenols work as effectively as Ozempic for those living with obesity, overweight, or diabetes. Medications like Ozempic and Wegovy are specifically designed at clinical doses for people in these specific groups. What we are saying is that focusing on adding in more fibre- and polyphenol-rich whole foods to our diet — or incorporating a whole food supplement like INDI Body — can be a long-term approach to support weight management and overall health.

KEY TAKEAWAYS

• Ozempic works by increasing GLP-1 levels to reduce hunger and regulate blood sugar.
• SCFAs, produced when you eat prebiotic fibre or polyphenols, can naturally stimulate GLP-1 production.
• INDI Body contains 15 plants, including chicory root, oat beta-glucans, and polyphenols, making it an simple, convenient way to support appetite regulation and gut health.