Easy-on-the-stomach, High-on-the-benefit Foods

Everyone’s different, but these types of foods tend to be well-tolerated and genuinely useful:

🍲 Soups and broths

Especially ones with protein (chicken, lentils) and soft veg. Hydrating, easy to digest, and nutrition-dense in small amounts.

🥚 Eggs

Scrambled, boiled, poached. Gentle on the stomach, packed with protein, and quick to make.

But there is a word of warning here: If you are suffering from the burp side effect, you may find that eggs contribute to it, resulting in an eggy burp. A lot of people report getting the Ick for eggs when taking GLP-1s.

🇬🇷 Greek yoghurt or Skyr

Go for natural, low-sugar options, ideally with at least 10g of protein per 100g.

These types of yoghurt are thicker and higher in protein than regular yoghurt, which helps keep you fuller for longer and supports muscle maintenance (especially important during weight loss). They also contain calcium for bone health and live cultures for gut health, all in a few easy spoonfuls.

Add a few berries for antioxidants, or a sprinkle of chia or flax seeds for a fibre and omega-3 boost, and a drizzle of honey for a sweet natural sugar energy boost.

🥣 Oats or overnight oats

Soft, customisable, and great for blood sugar balance.

Oats are a gentle, slow-digesting carb, which means they release energy gradually, helping to keep you steady instead of spiking and crashing. They also contain beta-glucan, a type of soluble fibre that’s been linked to improved cholesterol and heart health.

Add protein (like Greek yoghurt or protein powder), healthy fats (nut butter, seeds), or fruit to turn it into a balanced little meal in a few bites.

🥤 Smoothies

A smart way to sneak in protein, fibre, healthy fats, and greens, especially if solids feel like too much.

Blend up a small mix of things your body needs:

• A protein source (like protein powder, Greek yoghurt, or tofu)

• Something creamy (banana, avocado, oats, nut butter)

• Fibre (chia seeds, flax, oats)

• A handful of greens or berries

It’s easy to sip, easy to digest, and surprisingly filling, even in a small portion.

🍚 Rice Bowls with Soft Veggies and Lean Protein

Small portions, big nourishment.

When your appetite’s low, rice bowls are an easy way to build balance without overthinking it.

Soft rice = quick carbs for energy

Veggies = fibre and essential nutrients

Lean protein (like chicken, tofu, salmon) = keeps you full and supports muscle

Add a sauce or seasoning you enjoy. You don’t need much; a few bites can go a long way.

🥑 Avocado on Toast

Healthy fats, fibre, and satisfying without being heavy.

Avocados are rich in monounsaturated fats, which support hormone health and help you absorb fat-soluble vitamins (like A, D, E and K). They’re also high in fibre, which matters more than ever when digestion slows down on GLP-1s.

Pair with wholegrain toast for some extra carbs and B vitamins, or add a poached egg on top if you’re feeling fancy.

🥕 Stewed or Roasted Veg

Easier to digest than raw, and still packed with nutrients.

Cooking veg helps soften the fibre, making it gentler on your stomach, but still full of goodness like vitamin C, potassium, antioxidants, and fibre.

Try carrots, courgettes, squash, sweet potatoes, or peppers. Add olive oil or herbs for flavour and absorption. A few forkfuls can easily tick off one or two of your daily veg.

🥢 Tofu or Soft Fish

Gentle proteins that don’t take much chewing or effort.

Tofu is easy on the stomach and surprisingly versatile; it’s also a good source of iron, calcium, and plant-based protein. Soft fish like salmon or cod give you high-quality protein and omega-3s, which support heart, brain, and joint health.

These are great options when you need something low-effort that still delivers real nourishment.