Thanksgiving Tips: What to Eat (and Avoid) on Ozempic and Similar Weight Loss Medications

What to Eat (and Avoid) on Thanksgiving While Taking Weight Loss Medications Like Ozempic？Thanksgiving tips.

Thanksgiving is a time for family, parades, and — let’s be honest — food. But if you’re taking weight loss medications like Ozempic or Wegovy, the holiday feast could come with some extra challenges. These medications, which are used to help with weight loss and blood sugar management, can cause common side effects like nausea, vomiting, and stomach discomfort, especially when certain foods are eaten.

With all the delicious but sometimes heavy foods on the table, it's important to know which ones are more likely to trigger those uncomfortable side effects. Here's Thanksgiving Tips to help you navigate your Thanksgiving dinner and enjoy the holiday without too much discomfort.

How Ozempic Affects Appetite and Digestion

Ozempic and similar medications work by mimicking a hormone called GLP-1, which helps regulate appetite and digestion. These medications slow down digestion, making you feel full longer, and help with portion control. However, this also means that heavy, greasy, or sugary foods can stay in your stomach longer, making you feel uncomfortable.

That’s why some traditional Thanksgiving foods — especially those that are high in fat, sugar, and carbs — might not sit well with you when you’re taking these medications. The slower digestion can make nausea and bloating worse, which is something you want to avoid during a holiday meal.

Thanksgiving Foods to Avoid on Ozempic, Wegovy, and Similar Medications

While there’s no “Ozempic diet,” there are some foods that are better to enjoy in moderation, especially if you’re trying to avoid unpleasant side effects. Here are some Thanksgiving classics that could be tricky:

Stuffing (often heavy with butter and fat)

Candied yams (usually loaded with sugar and butter)

Green bean casserole (often rich in cream and fried onions)

Mashed potatoes with gravy (high in fat and carbs)

Pecan pie (very sugary and calorie-dense)

Canned cranberry sauce (often packed with sugar)

Macaroni and cheese (rich in fat and carbs)

In addition, alcohol can also cause issues for people on GLP-1 medications. It’s best to enjoy alcohol in moderation since it can increase nausea and cause reflux.

Thanksgiving Foods That Are Easier on Your Stomach

There’s no need to miss out on a delicious Thanksgiving meal entirely. Instead, focus on foods that are easier to digest and less likely to cause side effects. Health experts recommend choosing:

Lean proteins like roasted turkey (without heavy gravy)

Fiber-rich vegetables like roasted carrots, Brussels sprouts, or green beans (steamed or sautéed with minimal oil)

Homemade cranberry sauce (using less sugar)

These foods are less likely to linger in your stomach and cause discomfort, plus they help with satiety so you don’t overeat.

Tips for Managing Your Thanksgiving Meal on GLP-1 Medications

Here are a few simple tips to help you make the most of your Thanksgiving meal without overloading your stomach:

Don’t Skip Meals It might seem like a good idea to skip meals before your Thanksgiving feast to "save room," but that often backfires. Skipping meals can lead to overeating later, which can trigger nausea or discomfort. Instead, have a light, balanced breakfast and lunch to help control your hunger and prevent overeating at dinner.

Bring a Dish You’ll Enjoy If you’re concerned about what’s being served, consider bringing a dish that you know you’ll enjoy and that’s gentle on your stomach. This way, you’ll have something you’re excited about eating, and it won’t worsen any side effects.

Fill Your Plate with Whole Foods First Start your meal with vegetables, lean proteins, and whole grains before adding heavier items. This will help you feel fuller faster and avoid overeating. Plus, these foods are less likely to cause discomfort during digestion.

Eat Slowly Taking your time while eating gives your body a chance to signal when you’re full, which can help prevent overeating. Enjoying the meal slowly also helps you savor the moment with family and friends.

Take a Walk After Dinner A post-meal walk can help with digestion and improve your blood sugar levels. It’s a great way to avoid the sluggish feeling that sometimes comes after a big holiday meal.

Avoid Leftovers If you tend to overindulge on leftovers, it’s best to limit yourself to one holiday meal. If you’re the host, share your leftovers with guests. If you’re a guest, politely decline or take home small portions to avoid the temptation of overeating later.

Takeaway

If you’re taking weight loss medications like Ozempic, Wegovy, or Mounjaro, Thanksgiving dinner doesn’t have to be a nightmare. You can still enjoy the holiday by making mindful choices and listening to your body. Stick to lean proteins, fiber-rich vegetables, and smaller portions of your favorite foods, and avoid heavy, greasy, and sugary items that could cause discomfort. Most importantly, savor the experience, enjoy time with family, and take care of your body.