5 Top Nutrition Tips While Taking GLP-1 Agonists for PCOS

GLP-1 receptor agonists – including semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda) – are growing in popularity among women with PCOS, particularly those who are struggling with insulin resistance and weight management. These medications mimic the body’s natural GLP-1 hormone, which helps regulate blood sugar, slow digestion, and reduce appetite.

While these effects can be beneficial, they also raise important questions about nutrition. With significantly reduced appetite, how can you ensure you’re getting enough nutrients to support energy, hormones and long-term health? And are there specific foods that can support how these medications work?

Here are some evidence-based strategies to help you stay well-nourished while taking GLP-1 agonists.

1. Prioritise protein – even if you're eating less

GLP-1 agonists can make it difficult to eat full meals. This can unintentionally lead to low protein intake, especially if you’re snacking or eating very small portions. However, protein is essential for preserving muscle mass, supporting metabolic rate, regulating blood sugar, and aiding hormone production.

Research suggests women with PCOS may benefit from a protein intake of around 1.2–1.6 g per kg of body weight per day. This is higher than the standard RNI, especially during periods of weight loss. If appetite is low, aim to include 20–30g of protein at each meal – even if the meal is small.

Easy protein-rich options include eggs, fish, Greek yoghurt, tofu, tempeh, pulses, lean poultry, and protein powders made from pea or whey.

2. Don’t forget fibre – especially the soluble kind

Soluble fibre supports digestion, blood sugar regulation and appetite control – all crucial for women with PCOS. It’s also known to stimulate the body’s own GLP-1 release, supporting the same pathway as the medications.

Sources include oats, flaxseed, chia seeds, apples, pears, cooked carrots, beans and lentils. If you’re struggling with volume, a tablespoon of ground flaxseed stirred into porridge, yoghurt or a smoothie is an easy way to increase soluble fibre without adding bulk.

Increased fibre intake is associated with improved insulin sensitivity and lower androgens in PCOS. It also supports gut microbiome diversity – an area increasingly linked with hormone regulation and mood.

3. Watch for micronutrient shortfalls

Reduced appetite and slower digestion can increase the risk of missing out on key vitamins and minerals. Early evidence suggests that long-term GLP-1 agonist use may impact the absorption of B12 and fat-soluble vitamins such as A, D, E and K – particularly in those with existing digestive issues.

Common nutrient deficiencies in PCOS include magnesium, vitamin D, iron, folate and B12. If you’re experiencing fatigue, mood changes or digestive discomfort while on medication, speak with your GP or nutritionist about testing or supplement support.

Eating smaller meals that are nutrient-dense – such as a quinoa salad with avocado and salmon, or a smoothie with spinach, berries and protein powder – can help you meet your needs more easily.

4. Hydration matters – especially with slower digestion

GLP-1 agonists slow the emptying of the stomach, which may increase bloating, nausea or constipation for some women. Staying well hydrated can support digestion and reduce discomfort.

Aim for at least 1.5–2 litres of water daily, and consider herbal teas such as ginger, peppermint or fennel to ease digestive symptoms. A small amount of lemon juice or apple cider vinegar before meals may also support stomach acid and enzyme release – although this should be avoided if you have reflux or gastritis.

If constipation becomes a concern, increasing both soluble fibre and fluid together is key. 

5. Build in rest and nourishment – not just weight loss goals

It can be tempting to see rapid weight loss as the main goal while on a GLP-1 agonist. But from a Functional Medicine perspective, weight is only one part of a much bigger picture. Hormone balance, ovulation, stress resilience, gut health and sleep all play critical roles in PCOS outcomes.

Skipping meals, undereating or ignoring hunger signals (even if they’re rare) can leave the body undernourished and stressed – potentially worsening hormone imbalances over time. Wherever possible, choose foods that feel grounding, satisfying and nutrient-rich, even in small amounts.

Slowing down at mealtimes, chewing well and tuning into your body’s cues can also improve digestion and nutrient absorption.

GLP-1 receptor agonists may offer useful support for women with PCOS, particularly where insulin resistance is a key driver. But medications are most effective when paired with thoughtful, individualised nutrition. Prioritising protein, fibre and nutrient density – even in small portions – helps protect your long-term health and hormone balance. If you’re unsure where to start, speak to your GP or feel free to get in touch with us here.

**As always, this article is for educational purposes only and does not replace personalised medical advice. Nutritional therapists do not diagnose or treat medical conditions or recommend medications. If you’re unsure about your nutrition needs while on a GLP-1 agonist, please speak with your GP and a qualified nutritional therapist registered with BANT**