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How to spot your personal triggers
Not everyone reacts the same way. Some people can eat broccoli without a single burp, while others notice a strong sulfur smell after just a few bites. The best way to figure it out is to play detective:
Keep a quick food + burp journal – jot down what you eat and how burpy you feel afterwards. You’ll spot patterns fast.
Think about portion size – one egg in a salad might be fine, but three at breakfast could push your system over the edge.
Look at combos – fatty fried food + onions + beer? That’s basically a burp cocktail on GLP-1s.
Want an easy way to track your food triggers and side effects? Our Weight Loss Journal is designed to track it all in one place.
Don’t ditch nutrition out of fear
This isn’t about cutting out healthy foods. Cruciferous veg, garlic, and eggs all have real benefits for your body. The goal is balance and awareness. If you know what sets you off, you can adjust how often, how much, or how you pair those foods.
For some people, avoiding sparkling water is enough. For others, swapping out a couple of food triggers makes the difference. Everyone’s digestive system is unique, and GLP-1s just change the rules slightly.
TL;DR
Certain foods, especially sulfur-rich or gas-producing ones, can make burping worse when you’re on Mounjaro or Ozempic. The slower digestion these meds cause gives those foods more time to ferment, meaning more gas (and sometimes that rotten-egg smell).
Want to understand why burping happens on GLP-1s in the first place? Read our full guide to burping on Mounjaro and Ozempic here.
And if you’d like to zoom out beyond burps, check out our piece on Foods That Can Worsen Side Effects from Weight Loss Jabs for a bigger picture of what to look out for.
The usual suspects
Some foods are famous for creating gas or sulfur compounds, whether you’re on a GLP-1 or not. But when digestion is slower, they can have an even bigger impact.
Onions and garlic – high in sulfur, so they can add to that eggy burp smell.
Broccoli, cabbage, and Brussels sprouts – cruciferous veg are full of fibre and nutrients, but they’re also gassy.
Eggs – no surprise here, they contain sulfur too.
Carbonated drinks – all that fizz goes into your stomach and wants to come right back out.
High-fat meals – greasy or fried foods slow digestion even more, which can amplify burping.
Less obvious culprits
It’s not just the classic “smelly veg” or fizzy drinks that can contribute. A few other things worth keeping an eye on:
Alcohol – beer and wine are carbonated and fermentable, both of which can make burping worse.
Spicy foods – chilli, curry, or hot sauces can irritate the digestive system and increase bloating.
Processed foods – additives, preservatives, and excess salt can slow digestion and contribute to gas.
Artificial sweeteners – sorbitol and xylitol (common in sugar-free gum or snacks) can ferment in the gut and add to the problem.
None of these are “bad” foods on their own, but they can add fuel to the burping fire if your system’s already slowed by GLP-1s.
If you’re on Mounjaro or Ozempic and finding yourself burping more than usual, what you eat could be part of the puzzle. GLP-1s slow down your digestion, which means gas has more time to build up. Add certain foods into the mix, and those burps can get stronger, stinkier, or just plain more frequent.
Why food matters more on GLP-1s
Normally, your stomach empties food at a steady pace. On GLP-1s, that process slows right down; it’s one of the key ways the medication helps you feel full for longer. The flip side is that foods that naturally create gas or sulfur compounds stick around longer, giving gut bacteria more time to break them down.
That’s why the same meal that never used to bother you might suddenly feel heavier, bloatier, or more burp-inducing now.
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Pen Hub Team
Published:
26 Aug 2025
Updated:
6 Oct 2025
Foods That Can Make Burping Worse on GLP-1s
Tuning In
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Helpful Companions For Your Weight Loss Journey
From meal ideas to daily tracking, these digital tools are designed to make life on GLP-1s a little easier.
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