On a GLP-1? Here Are 10 Picks for Protein, Fiber, Hydration, and Digestion

If you're taking a GLP-1 medication, thinking about trying one out, you probably noticed that food and water in your gut suddenly feel like they belong to a stranger. These meds are notorious for causing appetite to shrink and your thirst to go MIA. There are also fun issues like constipation that show up like an uninvited plus-one at brunch.

In the meantime it's still important to hit those health basics, maybe even more important than before, since every bite has to do more nutritional work when you're eating less. Doctors and dietitians treating GLP-1 patients agree on some priorities, which include getting enough protein to preserve your muscle, fiber and fluids to keep you regular, and eating small nutrient-dense meals or snacks. 

A 2025 JAMA Internal Medicine patient page calls it the MEAL plan (Muscle maintenance, Energy balance, Avoiding side effects, and Liquid intake), and clinical reviews recommend at least 1.2 grams of protein per kilogram of body weight per day to protect lean mass during weight loss

Before we get to the picks, if you're dealing with ongoing nausea, vomiting, severe constipation, signs of dehydration, kidney or heart conditions, or you take other diabetes medications, loop in your provider before adding anything new. The products below from the Stridekick Shop can help make everyday basics easier and work best combined with guidance from your medical team.

High Protein Options

Because protein is so filling, it tends to be the first thing that slides when your appetite disappears. Sticking to liquid, snackable, or minimal-prep options can be a big help. Aim for around 20-30 g of protein per meal or snack when you can and spread it across the day for the best muscle-preserving benefit. 

Best Complete Nutrition Shake: Huel Black Edition Ready-to-Drink

When you can't quite stomach solid food, Huel Black Edition Ready-to-Drink (RTD) gives you 35 g of plant-based protein in only 400 calories, plus all 27 essential vitamins and minerals in a chilled bottle. It's supposed to stand in for an entire meal and doesn't require any chewing, plating, or convincing yourself to sit down and eat. This is ideal for mornings when the thought of food is a hard no. 

Shop the Huel Black Edition Ready-to-Drink | HSA/FSA Eligible

 Best Grab-and-Go Protein: Mölk Protein Shakes

Mölk packs in 30 grams of grass fed whey protein in an RTD shake that's low in carbs and has no artificial ingredients. Grass-fed whey is one of the most bioavailable protein sources for stimulating muscle protein synthesis so if you're worried about losing lean mass while your appetite is down, this is a smart choice. Toss one of these shakes in your bag as you're heading out the door. 

Shop Mölk Protein Shakes | HSA/FSA Eligible

Best Simple Plant Protein: Naked Pea Protein Powder

If you'd rather build your own shake, Naked Pea Protein Powder keeps it clean with a single ingredient formula and 27 grams of protein per serving. It's vegan, dairy-free, soy-free, and gluten-free, which makes it a great choice if certain protein sources feel harsh on your stomach right now. Blend it with a banana and some almond milk for a small breakfast that feels more manageable right now.

Shop Naked Pea Protein Powder | HSA/FSA Eligible

Best High-Protein Snack: Prime Bar

For a tasty bar-style protein snack, check out Prime Bars, which have 20g of grass-fed beef and collagen plus colostrum for gut and immune support. These bars are more compact than shakes and easier to nibble on if you're nauseous or don't feel like chugging something all in one go. Stash a few in your bag or glove compartment or even your desk drawer for times when you want something small but nutrient-dense. 

Shop Yoga Bar High Protein Oats | HSA/FSA Eligible

For Fiber and Regularity

Constipation is one of the more common GLP-1 side effects, and getting more fiber (with plenty of fluids) is usually the first line of defense. Add fiber gradually, especially if your digestion already feels a bit sluggish.

Best Fiber Foundation: Supergut Foundational Daily Fiber

Supergut's prebiotic blend uses resistant starch from green bananas and oats to support digestion, regularity, and your gut microbiome. It mixes into water or a smoothie, and starting with half a serving is smart if you're new to added fiber. Give it a couple of weeks of consistent use before deciding whether it's helping.

Shop Supergut Foundational Daily Fiber | HSA/FSA Eligible

Best Gentle Fiber Drink: BelliWelli Daily Fiber Mix

If regular fiber powders tend to leave you feeling puffy or gassy, then Belly Welly's Daily Fiber Mix, which is designed for sensitive guts, could be worth a shot. It uses 4 g of low FODMAP acacia fiber (plus probiotics, collagen, and electrolytes) in a tasty peach-mango drink mix. It's kind of like the multitasker of the fiber world. 

Shop BelliWelli Daily Fiber Mix

For Hydration

GLP-1 medications slow gastric emptying, which means fluids stay in your stomach longer and thirst cues can get muted. Sipping consistently throughout the day works better than chugging water all at once, which tends to make nausea worse.

Best Higher-Sodium Electrolyte Powder: Saltivate Electrolytes Jar

Saltivate has 800 mg of sodium, 200 mg of potassium, and 50 mg of magnesium per serving with zero sugar and 45 servings per jar. If you're eating less overall, you're also getting less sodium from food, and sodium plays a key role in helping your body hold onto the water you drink. Mix a scoop into water in the morning or before a walk.

Shop the Saltivate Electrolytes Jar | HSA/FSA Eligible

Best No-Flavor Hydration Add-In: Buoy Hydration Drops

If sweet electrolyte drinks make you feel more nauseated (they can), Buoy Hydration Drops go into any beverage you're already drinking with zero calories, carbs, sugar, sweeteners, or flavor. Squeeze a few drops into water, coffee, or herbal tea for ocean-sourced electrolytes and trace minerals with none of the sensory overwhelm.

Shop Buoy Hydration Drops | HSA/FSA Eligible

For Nausea

Best Nausea Support: Ginger Aide

Nausea is one of the more common (and least fun) GLP-1 side effects, especially in the first few weeks or after a dose increase. Ginger has decades of research behind it for easing nausea, thanks to compounds called gingerols that interact with serotonin receptors in your gut. This 100% organic ginger concentrate lets you add a few drops to hot water or tea for a fast, drinkable option that can help even when queasiness is already creeping in.

Shop Ginger Aide | HSA/FSA Eligible

Small Adds, Big Payoff

You don't have to empty a kitchen cupboard just to accommodate your GLP-1 support, just consider whatever is plaguing you most, and pick a couple of products that can help tame the worst. Protein is key if you're constantly forgetting to eat (and want to hang onto precious muscle), hydration is crucial if you're always thirsty and missing minerals, and fiber is never overrated if things are, ahem, slow.

Many of these picks are also HSA/FSA eligible so your pre-tax bucks can help cover the cost. Eligibility varies by plan administrator, so check with yours if you're unsure. And keep your medical team in the loop about any additions to your routine, especially if you're managing other conditions or medications alongside your GLP-1.