There’s something in the air. From mainstream news outlets to popular documentaries, the buzz about gut health is growing. And it’s highlighting what many of you already know: those tiny organisms living in your gut may hold the keys to your health.
We all want to look and feel our best. Understanding what our bodies need is a big part of that –especially when supporting our gut for optimal metabolic health.
One way the gut microbiome impacts our well-being is by producing GLP-1. Glucagon-like peptide-1 is a hormone that controls metabolism and appetite—it is essential for weight loss.
Read on as we look at how GLP-1 works and share how to naturally boost its production in your body.
What’s GLP-1, and what does it do?
GLP-1 is a hormone that helps manage blood sugar and appetite. It’s made in the gut by enteroendocrine cells. It's a multitasker, playing crucial roles in several key aspects [1].
Here’s how it works:
1. Boosts insulin: GLP-1 triggers insulin release after eating, which helps lower blood sugar levels.
2. Slows digestion: It slows down how quickly food leaves the stomach, preventing sudden spikes in your blood sugar.
3. Reduces hunger: GLP-1 tells your brain you’re full, helping you manage your weight by eating less.
4. Controls glucagon: It also reduces the release of glucagon, a hormone that raises blood sugar, helping to keep your levels in check.
Why GLP-1 is trending in weight loss right now
GLP-1 is getting a lot of buzz in the weight loss world for its effectiveness in managing weight and boosting metabolic health. Studies show that GLP-1 receptor agonists, drugs that mimic GLP-1, have been shown to help people with type 2 diabetes (T2D) and obesity lose weight and control their blood sugar [2].
Popular GLP-1 medication brands
Liraglutide, known by the brand names Saxenda and Victoza, is a medication you inject daily. It’s approved by the FDA to help with long-term weight management and treating type 2 diabetes.
Semaglutide, sold as Ozempic and Wegovy, is another option injected once a week. It has shown promising results in clinical trials, helping people achieve substantial weight loss.
Because of the success of these medications, GLP-1 treatments have become well-known as helpful tools for weight management and for their potential benefits in improving general health.
How your body naturally produces GLP-1
Our bodies naturally produce GLP-1 in the gut when we eat. The gut microbiome, made up of trillions of microorganisms, plays a key role in this process. Certain gut bacteria produce metabolites that help trigger the release of GLP-1 [1],[2]. These substances include:
1. Short-Chain Fatty Acids (SCFAs): When gut bacteria break down fiber, they create short-chain fatty acids. SCFAs help increase GLP-1 levels. Eating fiber-rich foods like fruits, vegetables, and whole grains is important for a healthy gut and boosting GLP-1 [1].
2. Indoles: Certain gut bacteria, like Escherichia, Bacteroides, and Clostridium, take tryptophan, a nutrient in food, and turn it into indole [4]. Indole then helps your gut release GLP-1 [1].
3. 2-Oleoyl glycerol (2-OG): This monoacylglycerol is known as monoglyceride. These are lipid molecules that store energy. Gut bacteria break down dietary fats into different substances, including 2-OG, impacting how microbes grow and function [1],[5]. 2-OG also helps trigger the release of GLP-1 [6].
4. Secondary bile acids: The liver produces primary bile acids to help digest fats. Gut bacteria then change bile acids into a new form once they reach the intestines. These secondary bile acids may either increase or decrease GLP-1 hormone release, depending on which receptors they bind to [1].
5. LPS: These molecules reside in the outer layer of certain bacteria. When the bacteria die, they release LPS, which may cause inflammation, fever, septic shock, and other symptoms. LPS molecules may also activate GLP-1 in the gut [1].
The link between obesity and the microbiome
Research has shown a link between the gut microbiome and obesity. It suggests that our gut bacteria affect body weight and metabolic health.
Different types of microbes living in your gut
Studies have found clear differences in the gut bacteria of lean people compared to those who are obese. The gut bacteria in obese individuals are less diverse and vary from those who are lean [7]. These variations are also found in mice, suggesting that certain bacteria might play a role in causing or protecting against obesity [7].
Microbiota transplantation studies
A study found that when scientists put gut bacteria from obese people into mice without bacteria, the mice gained much more weight than those that received bacteria from lean individuals [8]. This shows that gut bacteria might help control body weight and fat storage.
Impact of gastric bypass surgery
Gastric bypass surgery is often used to treat severe obesity. It doesn't just change how food moves through the body; it impacts the bacteria in our gut. Research on people and animals has shown that gut bacteria undergo major changes after the surgery.
In one study, scientists took gut bacteria from people who had gastric bypass surgery and put it into mice that didn't have any gut bacteria. Those mice lost a lot of weight compared to other mice that got bacteria from people who hadn't had the surgery [9]. This suggests that changes in gut bacteria might help with patients’ weight loss after gastric bypass surgery.
How to boost your GLP-1 levels naturally
Prescription meds like GLP-1 receptor antagonists may work well, but there are also natural ways to help your body make more GLP-1. Here are healthy diet and lifestyle changes to boost your GLP-1 levels.
1. Embrace prebiotics
Prebiotics are fibers that your body can't digest, but they feed the beneficial bacteria in your gut. This helps your gut produce SCFAs, which boost GLP-1 levels. Here are some prebiotics you can add to your diet:
- Oligofructose: Found in foods like chicory root, garlic, and onions, it helps your gut bacteria make more GLP-1.
- Fructan: You can find fructan in wheat, onions, and garlic. It boosts the production of SCFAs, which in turn helps raise GLP-1 levels.
- Resistant starch: Foods like green bananas, cooked cooled rice, and potatoes are high in resistant starch, which helps your gut make more GLP-1.
- Arabinoxylan-Oligosaccharide: This fiber, found in whole grains like wheat, rye, and barley, encourages your gut to produce more GLP-1.
- Dietary fiber: Eating plenty of fruits, vegetables, and legumes gives you dietary fiber. This may raise GLP-1 levels by helping your gut make SCFAs like acetate and butyrate.
2. Consider probiotics
Probiotics are live bacteria that may be good for your health when you take enough of them. Some probiotic strains may help stimulate GLP-1:
Bifidobacterium: Specific strains like Bifidobacterium adolescentis and Bifidobacterium longum produce SCFAs and boost GLP-1. Additionally, Bifidobacterium may promote GLP-1 by producing beneficial metabolites like indoles.
Lactobacillus: Strains like Lactobacillus acidophilus, Lactobacillus rhamnosus, and Lactobacillus plantarum make SCFAs and raise GLP-1 levels. Lactobacillus may also enhance GLP-1 production by making the compound indole.
3. Keep your gut healthy and balanced
A well-balanced gut helps your body produce GLP-1, the hormone responsible for regulating your metabolism. Keeping your gut balanced may increase the production of substances like SCFAs that boost GLP-1. Here’s how to keep your gut in good shape:
- Eat a diverse diet: A variety of foods helps grow good bacteria in your gut.
- Add fermented foods: Try yogurt, kefir, sauerkraut, kimchi, or kombucha to support your gut health.
- Be cautious with antibiotics: Only use them when needed, as they can upset your gut balance.
- Manage stress: Stress may harm your gut. Activities like mindfulness, meditation, and exercise may help.
- Try gut testing: A Tiny Health Gut Health Test may help you better understand your microbiome and detect imbalances that might impact GLP-1 production.
Follow these tips to help keep your gut healthy and support your well-being.
4. Enrich your diet
To boost GLP-1 production naturally, try adding foods and oils rich in 2-Oleoyl Glycerol (2-OG) to your diet, such as:
- Olive oil: Rich in oleic acid, which converts to 2-OG
- Avocado: Another great source of oleic acid
- Nuts and seeds: Almonds, walnuts, chia, and flaxseeds are full of oleic acid
- Animal fats: Pork and chicken, especially from animals fed a high-oleic diet
- Fatty fish: Salmon and sardines are excellent choices
- Certain plant oils: Canola and sunflower oils are good options
For tryptophan, which also supports GLP-1 production, include these foods:
- Turkey and chicken: Both are high in tryptophan
- Eggs: A rich source of tryptophan
- Cheese: Especially cheddar and mozzarella
- Fish: Salmon, tuna, and sardines are great picks
- Nuts and seeds: Pumpkin seeds, sesame seeds, and almonds
- Legumes: Soybeans, chickpeas, and lentils
- Whole grains: Oats and wheat are good sources
- Bananas: A tasty source of tryptophan
Herbs, spices, and other organics may also help boost GLP-1 [10]:
- Berberine: Found in Berberis plants
- Resveratrol: Present in blueberries, red wine grapes, and peanuts
- Soybean: Soy protein supports GLP-1 pathways and improves glucose levels
- Wheat: Wheat fibers stimulate GLP-1
- Gardenia: Products like geniposide from gardenia
- Cinnamon: Promotes GLP-1 release
- Tea: Green and mate tea
- Curcumin: Found in turmeric
- Quercetin: Present in many fruits and grains
- Ginger: Enhances GLP-1
- Ginseng: Ginsenosides in ginseng enhance GLP-1 secretion
These foods and herbs offer simple ways to support your gut and overall health.
Beyond the trend: A healthy gut’s impact on GLP-1
We’ve explored how important gut health is in naturally boosting your GLP-1 levels. Supporting your gut is a practical and accessible way to enhance your metabolic health. Making gut-friendly changes to your diet, adding probiotics, and adopting healthy habits are all impactful steps to level up this hormone. A balanced approach like this goes beyond weight management—it’s about creating a path to long-term wellness.
As we learn more about how the gut microbiome influences GLP-1, finding personalized ways to elevate this hormone is becoming easier. Getting to know your gut microbiome through a Gut Health Test and catching any imbalances that may affect GLP-1 levels is empowering. What valuable insights might you discover?
