5 Natural Ways to Support GLP 1 in PCOS

Not everyone with PCOS wants to take medication. GLP-1 receptor agonists such as semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda) may help with weight loss and insulin resistance, but they are not the only way to influence the GLP-1 pathway.

The body naturally produces GLP-1 in response to food and gut signalling. This hormone helps regulate blood sugar, slow gastric emptying, and promote satiety – all functions that are sometimes disrupted in PCOS. So, it makes sense to explore how nutrition and lifestyle can enhance your body’s own GLP-1 production and responsiveness.

Here are five evidence-based strategies that may support GLP-1 naturally, and benefit PCOS symptoms in the process:

1. Include foods rich in soluble fibre

Soluble fibre slows digestion, helps to balance blood glucose, and supports your gut microbiome – which all in turn can help to enhance GLP-1 secretion. Soluble fibre also plays a role in improving insulin sensitivity and reducing circulating androgens (male hormones, like testosterone).

Good sources include oats, ground flaxseed, chia seeds, cooked apples and pears (with the skin), beans, lentils, avocado and carrots. Aim to include 10g soluble fibre food in your diet every day.

2. Don’t overlook eggs

Research shows that eggs are a source of bioactive peptides that appear to stimulate GLP-1 secretion. In a randomised crossover study, participants who ate eggs for breakfast had significantly higher GLP-1 levels post-meal compared to those who consumed cereal or a croissant-based meal.

Eggs also provide high-quality protein, choline and B vitamins – all of which support hormone balance, liver detoxification, and brain function.

If you don’t eat eggs, other protein sources like tofu, tempeh, fish and legumes may offer similar benefits, although their GLP-1 response has been less studied.

3. Try intermittent fasting – cautiously and mindfully

Time-restricted eating (such as a 10- or 12-hour eating window) may enhance GLP-1 sensitivity and improve insulin signalling. Several small studies suggest that intermittent fasting protocols can lead to increased GLP-1 levels and improved glycaemic control.

However, fasting isn’t suitable for everyone. In women with PCOS who are underweight, have disordered eating patterns, or experience blood sugar crashes, fasting may do more harm than good. It should be approached carefully and always personalised.

4. Incorporate bitter foods and herbs

Bitter compounds stimulate receptors in the gut and tongue that may increase GLP-1 secretion and slow gastric emptying. This includes foods like rocket, chicory, dandelion greens, grapefruit, endive, and radicchio.

Herbal bitters such as gentian and artichoke extract are also under investigation for their potential effects on satiety and post-meal glucose control, although more research is needed in women with PCOS specifically.

5. Support the gut microbiome

Short-chain fatty acids (SCFAs), produced by the fermentation of dietary fibre by gut bacteria, have been shown to stimulate GLP-1 release via interaction with intestinal receptors. A healthy and diverse microbiome may therefore play a central role in regulating GLP-1 naturally.

To support this, include a variety of prebiotic-rich foods (onion, garlic, leeks, asparagus, oats, flaxseed), fermented foods (sauerkraut, kefir, yoghurt, miso), and polyphenol-rich foods such as berries and green tea.

For women with PCOS who prefer a natural or food-first approach, there are several well-researched ways to support GLP-1 signalling without medication. These strategies may help with appetite regulation, insulin sensitivity and hormone balance – particularly when combined with a personalised nutrition plan. If you are interested in finding out more, why not book a free call with us here?

**This article is for general information only and is not intended to diagnose, treat or advise on medical conditions. Always speak to your GP or a qualified health professional before starting supplements or changing your medication. BANT-registered nutrition professionals do not diagnose or treat medical conditions, nor do they recommend, prescribe or alter any medication**