The Best Foods to Support GLP 1 Receptors Naturally During Perimenopause

If you have found yourself searching for foods that boost GLP 1 (the hormone targeted by weight loss injections) or wondering whether there are natural ways to support appetite and cravings without going straight to medication, you are definitely not alone.

So many women in their forties come to me saying the same thing. Their appetite feels different. Cravings feel louder. Portion sizes feel harder to judge. And the way they used to manage their weight seems to have stopped working completely.

Layer on top of that the exhausting mix of symptoms that perimenopause can bring poor sleep, night sweats, heavy periods, anxiety, brain fog, forgetfulness and fluctuating moods and it is no wonder that appetite regulation feels tougher than ever.

If you feel overwhelmed, confused or frustrated with food right now, you are not failing. Your body is changing, and nobody hands you a guidebook for this stage of life.

Today, we are going to talk about GLP 1, a naturally occurring fullness hormone, and how you can support your body’s own GLP 1 pathways through simple, nourishing food choices. This is not a diet. There is no calorie counting. No restrictions. Just practical tools that help calm cravings, stabilise hunger and support steady energy.

This is what a perimenopause diet for GLP 1 support actually looks like in real life.

What is GLP 1 and why does it matter in perimenopause

GLP 1, or glucagon like peptide 1, is a hormone your gut releases when you eat. It helps slow stomach emptying, reduce appetite, regulate blood sugar and send fullness signals to your brain. It is one of the reasons you feel satisfied after a balanced meal.

GLP 1 medications, like Wegovy and Ozempic, work by amplifying these natural effects. But your body already produces GLP 1 on its own, and there are foods and habits that can help support that process.

Perimenopause does not directly switch off GLP 1, but changing hormone levels can influence how clearly your body sends fullness signals. Early research suggests that oestrogen may help the body respond more effectively to GLP 1, which could explain why appetite and cravings feel different when oestrogen becomes more erratic. Focusing on foods and habits that provide natural GLP 1 support can help bring those appetite signals back into balance.

Why appetite changes so much during perimenopause

If you feel hungrier than usual or find yourself craving quick energy in the afternoon, there are several normal and understandable reasons why.

Sleep changes affect appetite hormones

One poor night of sleep can make hunger hormones louder and fullness hormones quieter. When this happens regularly, appetite naturally feels stronger.

Stress makes your body look for quick energy

Perimenopause can make you more sensitive to stress. When cortisol rises, your body naturally reaches for quick acting energy as a survival response.

Blood sugar can fluctuate more easily

Changes in hormone levels can influence how your body handles carbohydrates and how stable your energy feels after eating.

Mood and emotional load change your relationship with food

When you are dealing with anxiety, fatigue, brain fog or overwhelm, food can become comfort or coping, not just nutrition.

None of this is a lack of discipline. It is physiology combined with life. And it is why supporting GLP 1 naturally can make things feel steadier and more manageable.

The best foods to support GLP 1 naturally during perimenopause

You do not need to overhaul everything. You do not need perfection. Small, consistent steps make the biggest impact. Here are practical, simple foods that help your body release and respond to GLP 1 more effectively.

1. Protein rich foods

Protein is one of the strongest natural stimulators of GLP 1. It helps you stay fuller for longer, supports muscle maintenance and keeps energy steadier throughout the day.

Aim for 30 g protein per meal, which looks like:

✔️ Greek yoghurt 200 g with one tablespoon seeds and a handful of berries

✔️ Two eggs with 40 g smoked salmon on wholegrain toast

✔️ Cottage cheese 200 g with fruit

✔️ Chicken or salmon 100 to 120 g

✔️ Firm tofu 120 to 150 g

✔️ One cup cooked beans or chickpeas

✔️ Lentils three to four tablespoons cooked added to meals

✔️ A smoothie with 150 g Greek yoghurt or one scoop protein powder

These are the kinds of meals that leave you feeling satisfied, not stuffed.

2. Fibre rich foods

Fibre slows digestion, supports GLP 1 release and helps keep blood sugar stable. Aim for 30g of fibre a day, easing in gently if your gut is sensitive.

Try:

✔️ One tablespoon chia seeds or flaxseed

✔️ One cup berries

✔️ Half a cup cooked lentils added to soups or sauces

✔️ A handful of roasted chickpeas 30 g as a snack

✔️ Wholegrain pasta, bread or rice

✔️ One to two cups vegetables at meals

Remember my philosophy: good, better, best. Good means adding one fibre rich food, better means adding two and best means gently building up to around 30 g a day. It is never about perfection.

3. Healthy fats

Healthy fats help you stay satisfied after meals, support hormone production and reduce inflammation. They also work beautifully alongside protein and fibre to support natural GLP 1 pathways.

Helpful portions include:

✔️ Half an avocado

✔️ One tablespoon olive oil

✔️ A small handful nuts 20 to 30 g

✔️ One tablespoon nut butter

✔️ Salmon or other oily fish 100 to 120 g

✔️ One tablespoon ground flaxseed

✔️ One tablespoon tahini

A tablespoon of olive oil on vegetables, or half an avocado with a meal, can make a big difference to how satisfied you feel.

4. Fermented foods

A healthy gut helps regulate appetite, cravings and digestive comfort. Fermented foods can support a diverse microbiome, which may benefit GLP 1 pathways indirectly.

Start slowly and aim for three to seven servings a week, depending on tolerance.

Examples include:

✔️ Kefir 100 to 150 ml

✔️ Live yoghurt two to three tablespoons

✔️ Sauerkraut one to two tablespoons

✔️ Kimchi one to two tablespoons

✔️ Kombucha 100 ml

✔️ Miso one teaspoon stirred into warm dishes

If you are prone to bloating, introduce these gently.

5. Polyphenol rich foods

Polyphenols support gut health and may help natural fullness signalling. Aim for one to two servings of colourful foods at each meal, such as:

✔️ Half a cup berries

✔️ One apple

✔️ One cup green tea

✔️ One to two squares dark chocolate 70 percent or higher

✔️ One tablespoon olive oil

✔️ Fresh herbs one tablespoon or spices one teaspoon

✔️ Half a cup red grapes

✔️ Half a cup cooked beetroot

These foods not only support natural GLP 1 mechanisms but also nourish your whole body.

6. Slow release carbohydrates

Carbohydrates are not the enemy. Blood sugar crashes are. Slow release carbohydrates help keep you steady between meals and support appetite regulation.

Aim for one serving per meal such as:

✔️ Half a cup cooked oats

✔️ Half a cup cooked quinoa

✔️ One to two slices wholegrain bread

✔️ Half a medium sweet potato

✔️ Half a cup cooked brown rice

✔️ Half to one cup beans or lentils

Pairing carbohydrates with protein and healthy fats is one of the simplest ways to support natural GLP 1 pathways.

Gentle lifestyle habits that support GLP 1 and appetite regulation

These simple habits help strengthen natural fullness signals without restriction.

Eat regular meals

Skipping meals can weaken appetite regulation and lead to stronger cravings later.

Sit down to eat when you can

Your body digests food differently when it feels calm and safe.

Add food rather than remove food

Restriction fuels cravings. Nourishment quiets them.

Aim for comfortable fullness

You do not need to feel stuffed to feel satisfied.

What if you are considering GLP 1 medication

If you are thinking about GLP 1 injections because appetite feels overwhelming or weight feels impossible, please know this with absolute compassion. You are not weak and you are not taking the easy route. Women in perimenopause are often dismissed or made to feel dramatic, yet the struggle is incredibly real.

Medication can be one part of a supportive plan, but the foundations remain the same. Balanced meals, steady blood sugar, gut support and understanding your hunger cues will support you whether you take medication or not.

You deserve support, understanding and options.

If you want to go deeper

If this blog has given you clarity and you want simple, practical ways to manage cravings, balance energy and feel more in control, you might love my free eBook The Perimenopause Cravings Rescue Guide. Download your copy here.

And if you feel ready for personalised support, you can book a Complimentary Clarity Call with me. It is a gentle, no pressure chat to explore what you are finding difficult, what your body needs and how I can support you moving forward. Book your call here.

You are never alone in this. I am right here with you, every step of the way.