Ozempic Mimicking Foods Revealed Best for Weight Loss

Ozempic, Wegovy and Mounjaro have radically transformed the world of weight loss.

Health experts know that there are probably many foods in your pantry right now that affect the body, like these medications.

Semaglutide is the active ingredient in these medications, which work by mimicking GLP-1, a hormone produced by your body when you eat.

GLP-1 stimulates the release of insulin and slows the movement of food from your stomach to your intestine. It also sends signals to your brain that you are no longer hungry.

While GLP-1 lasts only a few minutes, semaglutide lasts for several days, suppressing the appetite and causing significant weight loss.

Certain high-fiber foods cause a similar reaction from your digestive system.

“Whenever my family finds out I’m studying obesity or diabetes, they’re like, ‘Oh, what’s the miracle drug?’ What should I take? What should I do ?’ ” Frank Duca, of the University of Arizona Cancer Center, told NPR this week.

“And I say, ‘Eat more fiber.’

Because fiber is digested more slowly than other compounds in food, it moves more slowly through the small intestine and is broken down when it reaches the large intestine.

There, fiber triggers the release of GLP-1 plus PYY, another hormone that decreases appetite. As this process takes hours, it can suppress appetite for a long time and reduce cravings between meals.

“PYY regulates satiety, that is, the waiting time between meals,” Duca said. “The release of PYY, in addition to GLP-1, may increase the interval between meals.”

But not all fiber is equal, and foods with added fiber don’t necessarily help you control your appetite. According to Duca, fermentable fibers are best for controlling appetite and weight.

Beta-glucan, for example, is a fermentable fiber found in barley, oats and rye and has been shown to promote weight loss in animal studies.

“At least in our context, only beta-glucan was effective,” Duca said.

Other fermentable fibers include dextrin found in wheat products; oligosaccharides in beans, peas and lentils; and pectin in apples, pears and green bananas.

“Simply being aware of the amount of fiber you consume and increasing it is a big step toward improving your health,” Duca said. “Then, once you get into the habit of eating more fiber, you can be more specific about adding more beta-glucan and barley.”

And Duca notes that foods with added fiber might not contain the type of fiber that promotes weight loss.

“Companies hear that they need to increase the fiber content of their foods, but a lot of times they add fiber that’s not very beneficial for you,” he said. “It’s the type of fiber that passes through you, without triggering the release of hormones.”