Eating Well on GLP-1 Injections: How to Nourish Your Body in Perimenopause

Many women in perimenopause are using GLP-1 injections to help with weight management and food cravings. If that’s you, you might have noticed your appetite feels very different. While this can be helpful in some ways, it also means it’s easy to eat less than your body actually needs. And during perimenopause, when hormones are already shifting, getting enough of the right nutrients really matters.

This isn’t about following another strict plan. It’s about finding simple, supportive ways of eating that work alongside your medication and give your body the care it deserves.

Why Nutrition Matters During Perimenopause

GLP-1 injections can change how much and how often you eat. That might sound like a relief at first, but eating less food overall can sometimes mean you’re also missing out on important vitamins, minerals, and macronutrients. In perimenopause, this can leave you more vulnerable to:

• Tiredness and low energy

• Muscle loss

• Constipation or digestive changes

• Mood swings and brain fog

• Shifts in bone and heart health

The goal isn’t to eat more for the sake of it,it’s to eat wisely. Choosing foods that are nourishing, easy to digest, and supportive of your hormones can make a big difference to how you feel day to day.

How to Eat Well While on GLP-1 Injections

Prioritise Protein for Strength and Energy

Protein helps protect your muscles, supports metabolism, and keeps you fuller for longer. With a smaller appetite, it’s easy to miss out on enough protein, so making it the base of your meals can really help.

• Try: eggs, Greek yoghurt, fish, chicken, tofu, beans, lentils.

• Aim for a palm-sized portion at each main meal.

Add Fibre for Digestion and Hormone Balance

Constipation is a common side effect of GLP-1 injections, and perimenopause can make it worse. Fibre helps keep things moving and feeds your gut bacteria.

• Try: oats, chia seeds, vegetables, beans, lentils, berries, wholegrains.

• Increase slowly and drink plenty of water to avoid bloating.

Include Healthy Fats for Brain and Hormones

Fats aren’t just about calories, they’re essential for hormone production and brain function.

• Try: avocado, olive oil, nuts, seeds, oily fish.

• A small portion at each meal helps you feel satisfied and nourished.

Stay Hydrated and Support Electrolytes

Water makes a huge difference to common side effects like nausea, headaches, or constipation.

• Aim for 1.5–2 litres daily.

• Add electrolytes naturally through foods like bananas, seeds, and leafy greens.

Everyday Foods That Work With GLP-1

Some foods can gently complement GLP-1 medications by supporting appetite regulation and blood sugar balance. Adding them regularly can be a simple way to support your body:

• Protein-rich foods (fish, chicken, beans, lentils)

• Fermented foods (live yoghurt, kefir, sauerkraut)

• High-fibre vegetables (leafy greens, broccoli, beans)

• Omega-3 sources (salmon, flaxseeds, walnuts)

Think of these as helpful companions rather than rules.

Managing Side Effects Through Food

Nausea

Choose smaller, more frequent meals; bland foods like rice or oatcakes; and ginger or peppermint teas.

Constipation

Boost fibre and water; add ground flaxseed to yoghurt; and try cooked vegetables if raw feels heavy.

Low Energy

Include iron-rich foods such as beans, lentils, fish, and leafy greens. Pair with vitamin C foods (berries, peppers, citrus) to help absorption.

The Bigger Picture of Perimenopause Nutrition

GLP-1 injections may change your appetite, but they don’t replace the importance of food. Perimenopause is already a time of hormonal shifts, and your body needs steady, compassionate care to carry you through.

By focusing on protein, fibre, healthy fats, hydration, and everyday foods for GLP-1 support, you can make sure you’re not just eating less, you’re eating well.

Final Thought

If you’re using GLP-1 injections during perimenopause, know that you’re not alone. There’s no judgment here, just reassurance that food is still your ally. With simple, supportive perimenopause nutrition, you can feel steady, fuelled, and confident that your body has what it needs.

If this resonates with you and you’d like some personal guidance, I’d love to help. Book a free disco call with me and we can talk about your symptoms, your goals, and the small, simple nutrition shifts that will help you feel more like yourself again. Book your free disco call here.