People who take GLP-1 drugs like Ozempic to lose weight or manage Type 2 diabetes often reap real benefits in the form of improved health measures and slimmer bodies. But because the meds can greatly reduce appetite and slow digestion, eating enough food that’s both nutritious and hydrating can become an issue.

Glucagon-like peptide-1 is a hormone that naturally occurs in the gut and tips off the digestive process, explained registered dietitian Andrew Wade of Case Specific Nutrition, a consulting firm with nine Pittsburgh offices that provides tailored counseling with a team of registered dietitians. The hormone acts as a brake on the stomach, slowing down how long it takes to empty its contents into the small intestine.

Normally, it takes between 15 and 30 minutes for the brain to receive the signal that the stomach is full. GLP-1s resist the rapid breakdown of an enzyme called dipeptidyl peptidase-4, which allows them to last for a week, “so there is a constant feeling of satiety, because they keep the stomach in a slow stage of digestion,” said Wade.

Simply put, the longer food stays in your stomach, the longer you feel full after eating.

The drugs also make cells more responsive to insulin, allowing them to absorb glucose more efficiently and better fight fat.

“They take a system that naturally functions in our body and overrides it with a system with satiety, so we feel less hungry and have improved metabolic health” he said.

And it’s not just the physical aspect of slow stomach emptying. Drugs like Ozempic and Wegovy also increase a mental perception of fullness, creating, Wade said, “food neutrality.”

Patients go from strong cravings to an, “Eh, I could take it or leave it” feeling about food, he said.

Yet when just a few bites are enough to get you through the day, that’s a problem. The average adult female needs 100 grams of protein and 25 grams of fiber daily to be nutritionally sound; an average male needs 150 grams of protein and 35 grams of fiber, Wade said.

While many can manage the curbed appetites and reduced cravings that accompany lower doses without becoming malnourished, the higher the dose, the greater the chance you won’t feel hungry and might forget to eat. That’s also when possible side affects, such as nausea, vomiting, heart burn, bloating and diarrhea, occur, he said.

So how does a GLP-1 user get the most bang for the bite nutritionally?

Most adults should still aim for between 1,600 (women) and 2,000 calories (men) a day to avoid muscle loss, fatigue and hair loss. And those calories should lean heavily on lean protein and fiber-rich foods, like grilled or baked chicken and beans and legumes (comprising at least 75% of each plate), with carbs and healthy, easily digestible fats like avocado, chia seeds and natural nut butters also playing a supporting role.

Foods to avoid include anything deep-fried or greasy, overly spicy, or high in sugar and saturated fats. You’ll also want to limit starchy foods like white bread, pasta and potatoes, because they cause rapid blood sugar spikes and crashes, which cause nausea, fatigue and cravings in general. Alcohol is also a no-no.

Because you’re probably not going to be eating a lot at any one time, Wade said there has to be an “intentionality” to meals. That usually involves eating several small meals throughout the day instead of three squares. GLP-1 users also need to remember to hydrate, hydrate, hydrate, because the medications also mute thirst signals, putting people at risk for dehydration.

And it doesn’t just have to be water filling the tank. Soups, stews and broths are full of electrolytes — and are hydrating. Other options include cooked vegetables, which are easier to digest, and many fruits and veggies are easily pulsed and blended into smoothies.

Breakfast, Wade said, could be something as easy-to-make and eat as a bowl of Greek yogurt with berries and chia seeds; a slice of avocado or peanut butter toast; a small portion of oatmeal with nuts or berries; or a smoothie with fruit and protein powder, “that you can slowly sip over the course of the morning.” Now that we’re entering farmers market season, lunch might include a broccoli salad with a creamy yogurt-based dressing.

And if you’re a snacker? A fresh and colorful salsa made with protein-rich black beans, corn, tomatoes and avocado provides a healthful bite, either as a dip or by the spoonful. And if you replace the cheddar cheese and/or sour cream in Buffalo chicken dip with Greek yogurt and reduced-fat cream cheese, that’s a healthful, easy-to-digest dish too.

Here are five simple-to-make recipes for GLP-1 users that taste great while being rich in protein and fiber.

Healthy Buffalo Chicken Dip

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Often packed with both cream and cheddar cheeses, buffalo chicken dip can be a high-calorie, high-fat dish that’s hard to digest. This version has 12 grams of protein in each ¼-cup serving, thanks to lean chicken and Greek yogurt.

Serve with celery sticks, carrot coins, cucumber rounds, bell pepper strips, or jicama.

4 ounces reduced fat whipped cream cheese, room temperature

1 cup nonfat plain Greek yogurt

4 teaspoons Frank’s Red Hot

2 cups cooked shredded boneless, skinless chicken breast

2 teaspoons finely chopped chives, plus additional for garnish

½ teaspoon garlic powder

Preheat oven to 350 degrees. Lightly grease a small baking dish with nonstick cooking spray.

In a mixing bowl, mix cream cheese and Greek yogurt together until smooth. Add 2 teaspoons Tabasco sauce and mix until well combined.

Add shredded chicken and gently fold into cream cheese mixture. Add garlic powder, chives and remaining Tabasco, ½ teaspoon at a time, until desired heat level is reached.

Transfer to prepared baking dish and bake for 30 minutes. Alternatively, transfer chicken mixture to a slow cooker and cook on low heat for 2 to 3 hours.

Remove from oven and garnish with chopped chives, and serve,

Serves 6.

— adapted from healthecooks.com

Black Bean and Corn Salsa

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This “dump and go,” high-protein salsa is packed with nutrition and comes together in minutes. It can be used as a dip or for topping tacos, veggie burgers or vegetables. “And it eats well with a spoon,” says registered dietitian Andrew Wade of Case Specific Nutrition.

The salsa can be enjoyed right away, but the flavors are best if mixed up a few hours in advance and refrigerated. I used half yellow and half red bell pepper and went crazy with an entire handful of cilantro.

1 can low-sodium black beans, rinsed and drained

1 cup chopped fire-roasted tomatoes

½ red onion, chopped

1 bell pepper (any color), seeded and chopped

1 cup fresh or thawed frozen corn

1 avocado, seeded and diced

Juice of 1 lime

½ to 1 cup chopped cilantro

Sea salt, to taste

Chips, for serving

In a large bowl, stir together beans, tomatoes, onion, pepper, corn, avocado, lime juice and cilantro.

Season to taste with sea salt, and more lime juice if it’s not tangy enough. Serve.

Serves 6-8.

— Gretchen McKay

White Bean Stovetop Skillet

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This quick, weeknight comfort food features fiber-rich and creamy white beans and a flavorful rustic tomato sauce. It’s loaded with immune-boosting antioxidants and vitamin C. But the best part may be its preparation: Since it’s made in one skillet, easy cleanup!

3 tablespoons extra-virgin olive oil, divided

1 medium yellow onion, finely chopped (about 1½ cups)

3 tablespoons no-salt-added tomato paste

3 medium cloves garlic, finely chopped (1 tablespoon)

1½ teaspoons Italian seasoning

½ teaspoon salt plus ⅛ teaspoon, divided

¼ teaspoon crushed red pepper, plus more for garnish

1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and crushed

1 (15-ounce) can no-salt-added white beans, rinsed

1 (5-ounce) package baby spinach

1 ounce Parmesan cheese, shaved and crumbled (about ⅓ cup)

8 slices whole-wheat baguette (½ ounce each), toasted

Heat 1 tablespoon oil in a large skillet over medium heat. Add chopped onion; cook, stirring occasionally, until softened, about 5 minutes.

Add 3 tablespoons tomato paste; cook, stirring constantly, until fragrant and deepened in color, 1 to 2 minutes.

Stir in chopped garlic, 1½ teaspoons Italian seasoning, ½ teaspoon salt and ¼ teaspoon crushed red pepper; cook, stirring often, until fragrant, about 30 seconds.

Add crushed tomatoes and rinsed beans; bring to a lively simmer over medium heat.

Cook, stirring occasionally, until slightly thickened, about 3 minutes. Fold in 5 ounces spinach; cook, stirring constantly, until bright green and just wilted, 2 to 3 minutes.

Remove from heat and stir in the remaining 2 tablespoons oil. Sprinkle with the remaining ⅛ teaspoon salt.

Divide the mixture among 4 bowls. Sprinkle with crumbled Parmesan. Garnish with additional crushed red pepper, if desired. Serve with toasted baguette slices.

Serves 4.

— eatingwell.com

Breakfast Stuffed Peppers

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The best breakfasts are ones you can get on the table quickly. Make these stuffed peppers the night before, and you’ll start the day with a nutritious meal that’s quick to heat up.

You may want to add a few dashes of hot sauce for some extra spice. For a DIY taco seasoning mix, stir together 2 tablespoons chili powder, 2 teaspoons ground cumin, 1½ teaspoons garlic powder, 1 teaspoon dried oregano, 1 teaspoon fine salt, ½ teaspoon onion powder and ¼ teaspoon each paprika and cayenne pepper.

4 large red bell peppers

Cooking spray

¾ teaspoon salt, divided

2 teaspoons extra-virgin olive oil

1 yellow onion, finely chopped

1 plum tomato, chopped, or ¼ cup canned diced tomatoes

3 cups stemmed and chopped kale

1 (15-ounce) can no-salt-added black beans, rinsed

1 tablespoon taco seasoning mix

6 large eggs, beaten

½ to 1 cup shredded low-fat cheese

Crushed red pepper for garnish (optional)

Preheat oven to 425 degrees.

Cut bell peppers in half lengthwise, keeping stems intact. Remove and discard ribs and seeds.

Lightly coat a 13-by-9-inch baking dish with cooking spray. Arrange the pepper halves cut-side up in the dish; sprinkle with ¼ teaspoon salt.

Lightly coat the peppers with cooking spray. Bake until tender-crisp, about 15 minutes. Remove from oven; reduce oven temperature to 400 degrees.

Meanwhile, heat oil in a large skillet over medium-high heat until shimmering. Add onion; cook, stirring often, until translucent, 4 to 5 minutes.

Stir in tomato; cook, stirring occasionally, until the tomato turns soft and jammy, 3 to 4 minutes.

Stir in kale; cook, stirring occasionally, until wilted, about 2 minutes. Stir in beans, taco seasoning and the remaining ½ teaspoon salt; gently stir to combine. Remove from heat.

Divide beaten eggs among the pepper halves. Spoon about ½ cup bean mixture into each pepper half; top with cheese.

Bake until the peppers are tender, the eggs are set and the cheese is melted, 20 to 25 minutes. Sprinkle with crushed red pepper, if desired.

Serves 4.

— adapted from eatingwell.com

Cottage Cheese Chips

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These tasty little snacks couldn’t be easier to make — all you need is a spoon and a baking sheet. They are low carb and high protein and easy to customize with your favorite spices.

½ cup full-fat, small-curd cottage cheese

Everything bagel seasoning and/or Aleppo pepper flakes

Arrange a rack in center of oven; preheat to 350 degrees.

Scoop heaping teaspoons of cottage cheese onto a parchment-lined baking sheet, spacing about 2 inches apart. Using the back of the spoon, spread into thin, even rounds.

Sprinkle with desired seasoning.

Bake chips, rotating sheet halfway through, until golden on top and darkened around the edges, 25 to 30 minutes. Watch closely after 20 minutes to make sure they don’t burn.

Let cool 5 minutes then peel off parchment and serve.

Serves 1.

— delish.com

High-Fiber Smoothie

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Boosted with chia seeds, smoothies are a great food option for GLP-1 users because they provide a concentrated source of protein and fiber. Made with fruits, vegetables and healthy fats, they also provide satiety when appetites are low, while being easy on the stomach. High-water fruits like strawberries maximize hydration, which is critical to combat reduced thirst cues.

This smoothie starts out a beautiful pale pink but will turn green once you add the avocado and greens. But no worries — it still tastes great.

¾ cup low-fat cow’s milk or almond milk

½ cup Greek yogurt

1 tablespoon chia seeds

½ banana

½ cup strawberries

½ avocado, seeded

½ cup chopped or kale or spinach

Beginning with milk, place ingredients in a blender.

Blend on low speed, then increase to high and whirl until smooth (approx. 60 seconds).

If smoothie looks too thick, add more liquid; if it’s too thin, add more fruit or a handful of ice.

Makes 1 smoothie.

— Gretchen McKay

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