GLP-1 medications change appetite, digestion and how you experience food. Wist helps you build a nutrient-dense pattern alongside treatment — focusing on protein, fibre, healthy fats and key micronutrients to support gut comfort, reduce side effects and protect muscle and metabolic health as weight comes down.

GLP-1 Support

Eat to support GLP-1 treatment, side effects and long-term health

The foundation for a happy gut, stable energy, and long-term heart health

Fibre is the unsung hero of nutrition. Think of it as the ultimate caretaker for your digestive system -
            it helps keep everything running smoothly and nourishes the good bacteria in your gut, which is essential for overall wellness. 
            A fibre-rich intake helps you feel full for longer, keeps your energy levels stable, and plays a key role in supporting long-term heart health.

Fibre

The British Nutrition Foundation explains the UK's 30g daily goal for digestive wellness and long-term health, offering practical tips to help you increase your intake.

There is a 10% reduction in all-cause mortality for each 10g/day increase in fibre intake

Most US adults only get half the fiber they need, but it can lower risk of heart disease, diabetes and some cancers.

Chia seeds

Lentils

Oats

Pear

Wholemeal bread

The essential building block for strength, energy, and focus

Protein is your body's master repair kit. It provides the essential materials to build and maintain everything from 
        muscle to brain cells, helping you feel strong and think clearly. Including a good source of protein with your meals is also a great way 
        to feel full and satisfied for longer, which helps keep your energy steady throughout the day. 
        Spreading your intake across breakfast, lunch, and dinner helps your body make the most of it.

Protein

Although the minimum protein RDA for the general population is 0.8 g/kg/day, protein intakes in the range 1.2-1.6 g/kg/day are a more ideal target for optimising health outcomes.

Protein intakes beyond 1.62 g/kg/day result in no further gains in lean muscle.

Chicken

Tofu

Yogurt

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Milk

Salmon

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Cheese

Tuna

Supports sleep, mood and energy metabolism

Magnesium is one of the body's busiest minerals, acting as a crucial helper in over 300 biochemical reactions. This vital activity is essential for converting food into energy, supporting the smooth communication between your nerves and muscles, and helping to maintain strong, healthy bones.

        Because it plays a role in so many fundamental processes, the most effective way to ensure you're getting enough is through a consistently varied diet.

Magnesium

Learn about magnesium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific magnesium RDAs for different life stages.

Almonds

Black beans

Pumpkin seeds

Spinach

Regulates fluid balance and muscle contractions

Potassium is a vital electrolyte, which means it helps carry the electrical signals that power your nerves and muscles. This essential function is crucial for everything from everyday movements to regulating the rhythm of your heart.

        While the daily requirement for potassium is relatively high, it's abundant in a wide range of whole foods. Sourcing it from your diet is the safest and most effective approach, as the nutrient is naturally packaged with fibre, allowing your body to absorb it at a steady, manageable rate.

Potassium

Learn about potassium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific potassium RDAs for different life stages.

Avocado

Banana

Sweet potatoes

White beans

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision, and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.