Eating can be a big part of the holiday season. It’s hard not to overeat with all the delicious and sometimes seasonal food available. But when you’re on a GLP-1, overeating can quickly make you feel bloated, constipated and sick.
The struggle is becoming more common. Use of GLP-1 weight loss drugs in the U.S. has nearly quadrupled since 2024.
Learn how to make smart meal choices while enjoying this festive time of year.
Simple rules for GLP-1 use and eating during the holidays
- Get small portions. Try a few bites of several things. You can always have more later.
- Make sure to include color (meaning a source of fiber) on your plate.
- Choose lean or plant-based protein — you will feel satisfied longer.
- Eat slowly and savor your food.
- Wait on a second serving. Take time to digest and see how you feel.
- Listen to your body. Stop eating once you feel satisfied.
Learn why you should partner with a primary care provider
Why do I feel sick so quickly during holiday meals on a GLP-1?
GLP-1 medication is designed to slow digestion. Foods during the holidays can be especially heavy, or higher in fat. These types of foods stay in your stomach longer, which can cause you to experience cramps, bloating and nausea if you’re eating those foods on a GLP-1.
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Should I skip my GLP-1 dose during the holidays so I can eat more?
No, you should not skip your GLP-1 dose during the holidays. Routine dosing of GLP-1 medication is recommended for best results. Skipping your dose and eating too much can lead to unhealthy side effects. Those may include sudden increases in blood sugar levels, plus indigestion and discomfort.
Read how weight loss medications work
What foods trigger the worst side effects of GLP-1s during big meals?
The worst side effects for GLP-1 users during the holidays come from eating foods that are high in fat or sugar. It’s recommended you consume lower fat foods on the day of injection, and possibly the following day if you’re experiencing negative side effects.
Holiday foods to limit or avoid include:
- Gravy
- Stuffing, latkes and samosas
- Mac and cheese
- Candied yams
- Pecan, sweet potato or pumpkin pies
- Cookies
- Cocktails
Learn more about side effects of weight loss medications
What helps get rid of GLP-1 constipation quickly?
A gradual change in your diet is the best solution for constipation related to use of GLP-1s. Constipation is a common complaint, especially around the holidays when people tend to eat more high fat and high sugar foods in place of higher fiber foods.
Ways to ease GLP-1 constipation include:
- Drink more fluids. Drink at least eight glasses of water and other calorie-free fluids throughout the day.
- Eat more fiber. Gradually add gentle sources such as oatmeal, banana, kiwi, avocado and soft steamed vegetables.
- Get moving. Make sure you are active every day, whether you take a short walk after a meal or strength train with weights. Movement helps.
- Take over-the-counter laxatives. Those with active ingredient polyethylene glycol such as MiraLAX are widely considered safe and effective.
Read more about ways to relieve constipation
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What foods are important to eat during the holidays on a GLP-1?
During the holidays it’s especially important to remember that smaller portions are best. Smaller portions eaten slowly can help your stomach avoid feeling full too quickly.
Some holiday foods to choose from include:
- Light meat poultry such as turkey or chicken, without skin
- Winter squash
- Lentils
- Tofu
- Roasted vegetables
- Vegetable trays
When choosing foods at a holiday party, select lean proteins and dishes that are high in fiber. These choices can help prevent nausea.
Explore these healthy recipes to make this holiday season
How can you build a GLP-1-friendly holiday plate?
There is no specific GLP-1-friendly plate. However, the American Diabetes Association’s “diabetes plate” is an effective guide for people using a GLP-1 during the holidays.
How to fill a diabetes plate:
- 50% non-starchy vegetables like broccoli, carrots or mushrooms.
- 25% lean protein such as salmon, chicken or tofu.
- 25% carbohydrates including whole grains, beans, starchy vegetables, fruit and dairy.
The goal of a diabetes plate is to create balanced, low-carb meals.
Learn about plant-based protein options
Check out these 7 weight loss tips to shed pounds and keep them off for good
How do you deal with overeating or feeling full too fast?
If you suddenly feel uncomfortably full, stop eating. If you are thirsty, take only sips of water. Too much water or other liquids can increase your feelings of discomfort. Take a short walk or stand, if possible, to help prevent nausea and speed digestion.
When your appetite returns, start with small portions. Contact your doctor if symptoms of feeling uncomfortably full persist or become severe while on a GLP-1 medication. The goal is to allow for more mindful eating and decrease in portions, not make you feel uncomfortable or sick when eating.
Read more about carbs, fat and weight loss
How does alcohol affect you on a GLP-1 during parties?
People taking a GLP-1 often say they don’t feel like drinking alcohol. The medication reduces their craving for alcohol. Those who do consume alcohol say it affects them differently because of slower digestion.
If you decide to drink alcohol, do it slowly. Choose drinks that have less sugar. Drink a glass of water before and after the alcohol to stay hydrated.
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This blog was medically reviewed by senior registered dietician Angela Salas, a board-certified specialist in obesity and weight management at UC Davis Health.
Recommendations are based on guidance from the American Diabetes Association, Gallup, JAMA Network, American Academy of Family Physicians, National Institutes of Health, World Health Organization and other medical organizations.
