How to Eat and Still Feel Good

Thanksgiving feels a little different when you’re on a GLP-1 medication such as Ozempic or Wegovy. Your appetite is smaller and fullness sets in faster, but that doesn’t mean you have to miss out on the food or the fun. With a little planning, you can enjoy the holiday without feeling uncomfortable.

Ahead, a practical, feel-good guide to doing Thanksgiving on GLP-1s, from what to reach for first to how to pace the day so you can actually savor it.

What’s Easiest to Tolerate on GLP-1s—and What Isn’t

Thanksgiving can feel gentler on your stomach when you start with foods that sit well on GLP-1s. As Beverly Hills, CA weight-loss specialist Dr. Adrienne Youdim, MD, explains, “Proteins and veggies—especially cooked—are well tolerated. Sadly, though, as FullWell Fertility founder Ayla Barmmer, MS, RD, LDN reminds us, “holiday meals tend to be larger and richer,” than a bowl of salad, which means proceeding with intentionality.

That brings up the matter of what’s less likely to sit well. “GLP-1 side effects most likely to flare during holiday meals include nausea, early fullness, reflux and bloating,” says Barmmer. “This is because GLP-1s slow gastric emptying,” which, combined with those heavier holiday dishes we already mentioned, can make symptoms more noticeable.

Portion size matters on GLP-1 medications. “Skip or limit gravy, highly buttery dishes or desserts, fried foods or overly sweet items,” Dr. Youdim adds, warning that such foods can “cause GI upset like vomiting and diarrhea.” And piling on bread or stuffing may backfire: “Large amounts of bread or stuffing will also expand in the stomach and cause discomfort.”

And not to be a Debbie Downer, but alcohol can be surprisingly tough as well. It can “cause dizziness and nausea,” Dr. Youdim warns, “especially on an empty stomach—and can worsen reflux.”

What an Ideal Thanksgiving Plate Looks Like

It’s worth noting that restriction isn’t the goal here—comfort is. That said, Barmmer recommends building your plate with the framework below, explaining that it helps support blood sugar, prevents nausea and still lets you enjoy the meal.

• Protein anchor (¼–⅓ of the plate): Turkey, roasted chicken, ham
• Fiber-rich vegetables (⅓ of the plate): Green beans, Brussels sprouts, roasted root veggies
• Carbs you truly care about (the rest): Stuffing or mashed potatoes or a roll—perhaps not all three
• Dessert: Pick one you truly want and savor it

Smart Ways to Pace Your Meal

Fullness hits fast on GLP-1s, which is why pacing yourself really helps. “Eating slowly is especially important,” cautions. Dr. Youdim. “Otherwise, your fullness will creep up on you before you acknowledge it.”

What you sip matters as well. Liquids, especially carbonated ones, can amplify bloating. “Drink between meals, not during meals,” she says, explaining that this “can increase bloating and fullness, especially if carbonated.”

Reflux can also flare when meals are large or poorly timed. That’s why it helps to be thoughtful about when you sit down for the big meal. “Larger meals can cause gastroesophageal reflux, especially if consumed too close to bedtime,” Dr. Youdim adds. “When we lay down with a full stomach, we are more likely to experience regurgitation or reflux, a known side effect of these drugs.”

A Simple, RD-Approved Pacing Guide

If you need something quick and practical to follow, Barmmer suggests keeping these simple pacing strategies in mind:

• “Eat slowly and pause between bites to give your gut time to signal your brain.
• Prioritize protein first, then vegetables, and then choose starches you truly enjoy.
• Wait and assess before going for seconds—your stomach simply doesn’t tolerate volume the way it used to.
• Stay hydrated before the meal, not during, to reduce stomach distention.
• Keep alcohol low, as it independently worsens nausea and delays gastric emptying. A great alternative that feels flavorful but supports digestion is sparkling water with bitters and a squeeze of citrus or unsweetened cranberry juice.”

How to Feel Good After the Meal

Small, soothing habits can make that after-dinner stretch feel a lot more manageable. “Tea, ginger and lemon can improve digestion,” Dr. Youdim says. She also flags one surprising caution: “Be cautious with mint, which relaxes the muscle between the stomach and esophagus, promoting reflux.”

A short walk, staying upright and easing back into hydration can help the rest of the evening feel better. Easier said than done, no matter how much turkey you’ve had—but hey, every little bit counts.