Taking Wegovy, Ozempic or Mounjaro? Discover why protein, fibre, gut health and nutrient-rich foods

Author : Surgical Instruments | Published On : 23 May 2026

GLP-1 medications such as Wegovy, Ozempic and Mounjaro have changed the conversation around weight management. They can help reduce appetite, slow digestion and support people to eat less, which can be hugely positive for many. But there is one part of the conversation that deserves more attention: when you eat less, every bite has to work harder. Diabetes UK explains that Wegovy works by reducing appetite and slowing how quickly food is digested, helping people feel fuller for longer.

That is where nutrition becomes less about ‘cutting back’ and more about building up.

More nutrients. More protein. More fibre. More colour. More everyday support for your gut, skin, muscles, energy and overall wellbeing.

Because eating less should not mean nourishing yourself less.

Why nutrition matters more on GLP-1s

When your appetite changes, your usual food routine can change too. You may feel fuller sooner. You may skip meals without meaning to. You may struggle with nausea, constipation or simply not fancy the foods you used to eat.

The MHRA has reminded users that GLP-1 receptor agonists can be associated with gastrointestinal side effects such as nausea and vomiting, and Wegovy’s own safety information lists common side effects including nausea, diarrhoea, vomiting, constipation, abdominal pain, fatigue, bloating and heartburn.

That means a smaller plate needs to do a bigger job.

A 2025 article by INDI highlighted this point clearly: when appetite is lower and food intake drops, the quality of what you eat matters more. The article points to potential gaps in fibre, protein, vitamin D, iron, B12 and other nutrients among GLP-1 users, and recommends prioritising plant diversity, protein, healthy fats and fibre.

This is not about eating perfectly. It is about giving your body the basics it still needs, even when your appetite is quieter.

The four things your body still needs

1. Protein to help protect muscle

Weight loss is not just about fat. During weight loss, some lean mass can also be lost. A systematic review and network meta-analysis found that potent GLP-1 receptor agonists, including semaglutide and tirzepatide, are associated with significant reductions in lean mass as well as overall weight loss.

That is why protein matters. It helps support muscle maintenance, especially when paired with resistance training or strength-based movement.

Think eggs, Greek yoghurt, fish, chicken, tofu, lentils, beans, cottage cheese, protein smoothies or collagen as part of a wider protein routine.

2. Fibre to keep digestion moving

Constipation is a common issue with GLP-1 medication. Boots Online Doctor advises people managing constipation on Mounjaro, Wegovy or Saxenda to drink plenty of fluids, increase fibre, add foods such as oats or linseed, and keep moving with regular walks.

The challenge? Many women are already falling short on fibre. The British Nutrition Foundation says adults should aim for at least 30g of fibre a day, while average intake for women is around 17g.

So if your appetite is reduced, fibre becomes even more important.

Good sources include vegetables, berries, oats, pulses, seeds, nuts, wholegrains and fruit with the skin on.

3. Plant diversity for micronutrients and gut support

The goal is not to eat a giant salad the size of your head. It is to make your smaller meals more colourful, varied and nutrient dense.

Different plant foods bring different vitamins, minerals, fibres and polyphenols. The 2025 GLP-1 nutrition article from INDI recommends increasing plant foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices, with a focus on variety.

A simple way to think about it: every colour counts.

Add spinach to eggs. Berries to yoghurt. Seeds to porridge. Lentils to soup. Herbs to everything. Tiny upgrades add up.

4. Skin, hair and connective tissue support

Rapid body changes can sometimes show up in places you did not expect, including skin, hair and how your body feels day to day. Nutrition cannot stop natural ageing or replace medical advice, but it can support the foundations your body uses to maintain healthy tissue.

Vitamin C contributes to normal collagen formation for the normal function of skin, according to the authorised EU health claim.

This is where collagen can make sense as part of a broader nutrition routine, especially for women 40 plus who are already thinking about skin elasticity, joints, tendons and connective tissue.

Where Complete Greens fits in

If you are on a GLP-1 medication, or simply eating less than usual, you may not always feel like building the perfect nutrient-dense plate.

That is where a daily greens ritual can help.

Proto-col Complete Greens is a super greens blend formulated for women who want to feel strong, steady and energised. It combines 15 ingredients, including organic spirulina, organic chlorella, organic ashwagandha, adaptogen mushrooms, plant-based superfoods, probiotics and essential nutrients to support gut, brain, immune system and mood.

 

It is not a replacement for meals. It is not a magic fix. And it should not replace medical guidance, especially if you are taking prescription medication.

But it can be a simple way to add plant based nutritional support into your day when appetite, time or energy are not on your side.

Try it:

• Mixed into cold water first thing
• Blended into a protein smoothie
• Stirred into a yoghurt bowl
• Taken alongside a high-protein breakfast
• Used as your ‘non-negotiable’ before coffee

Small ritual. Big nutritional intention.

Where collagen fits in

If Complete Greens is your daily plant based foundation, collagen can be your structural support.

Proto-col Complete Collagen delivers 8,000mg hydrolysed bovine collagen with VERISOL®, plus vitamins C and E, and is designed to support skin elasticity, joints, healthy hair, tendons and ligaments. It also includes vitamin C, which contributes to normal collagen formation for the normal function of skin.

For women 40 plus, this pairing makes sense:

Complete Greens supports your daily greens, gut and vitality ritual.

Complete Collagen supports skin, joints and connective tissue from within.

Together, they help you build a routine that is less about restriction and more about replenishment.

The GLP-1 plate: what to prioritise

When appetite is lower, start with what matters most.

Protein first

Include a protein source at each meal where possible. Think eggs, fish, chicken, tofu, beans, lentils, Greek yoghurt or cottage cheese.

Plants next

Add colour, even in small amounts. A handful of spinach, berries, tomatoes, peppers, herbs or seeds all count.

Fibre daily

Support digestion with oats, chia seeds, flaxseed, beans, lentils, vegetables, fruit, nuts and wholegrains.

Fluids often

Hydration matters, especially if constipation is an issue. Water, herbal teas and water rich foods can all help.

Strength matters

Nutrition and movement work best together. Even short, regular strength sessions can help support muscle as your body changes.

A simple daily routine

Morning

Complete Greens in water or a smoothie with Greek yoghurt, berries and chia seeds.

Lunch

Protein plus plants. Try salmon, chicken, eggs, tofu or beans with salad, roasted veg or soup.

Afternoon

Hydration check. Add a fibre rich snack if needed, such as fruit, nuts or oatcakes.

Evening

A smaller, nutrient dense dinner with protein, vegetables and healthy fats.

Any time

Complete Collagen as your daily skin, joint and connective tissue support.

The bottom line

GLP-1s may reduce appetite, but your body still needs nourishment.

The smarter approach is not simply to eat less. It is to make your nutrition more intentional.

• More protein.
• More fibre.
• More plant diversity.
• More hydration.
• More support for skin, muscle, gut and energy.

Complete Greens and Complete Collagen make that easier to build into daily life, especially when you want something simple, supportive and designed with women’s wellbeing in mind.

Because this chapter is not about shrinking your life. It is about supporting your body properly while it changes.

Shop Complete Greens
https://www.proto-col.com/products/complete-greens

Shop Complete Collagen
https://www.proto-col.com/products/complete-collagen

Important note: If you are taking GLP-1 medication, always follow advice from your prescriber, GP or pharmacist. Supplements should not replace a balanced diet, prescribed medication or personalised medical guidance.