Are there natural alternatives to Ozempic?

Key Points

• There are natural alternatives to Ozempic like berberine and psyllium husk.
• The efficacy of these natural supplements is unclear and it’s best to consult a healthcare provider before starting a new supplement.
• The best way to lose weight sustainably is with a healthy diet, consistent exercise, and good habits.

Are you intrigued by weight loss medication like Ozempic but not sure if it’s right for you? Wondering if there are any natural alternatives to Ozempic? Whether you’re not sure if the medication is right for you or want to try something natural before turning to medication, you have options.

But do these natural Ozempic alternatives really work? Let’s dig into what these options are, how they work, and what dietitians have to say about these supplements.

What is Ozempic & how does it work?

Ozempic is a medication for type 2 diabetes with semaglutide, a GLP-1 agonist which mimics the GLP hormone to manage blood sugar levels.

GLP-1 delays gastric emptying, which means it takes food longer to travel through the digestive system. This slower digestion makes you feel fuller faster, and often stay fuller for longer.

Drugs like Ozempic also act on the brain, signaling that you feel full, resulting in eating less and ultimately losing weight.

Some people experience side effects like nausea and vomiting as they start the medication or increase their doses.

What are natural alternatives to Ozempic?

Many people wonder: are there natural alternatives to Ozempic? Whether they’re turned off by the high price tag, side effects, or something else, people have plenty of valid reasons to search for an Ozempic alternative.

When considering natural weight loss medication, keep in mind that alternatives to trends are often also trends themselves. People are always searching for a quick solution, and when the solution is expensive, as Ozempic is, they’ll also look for a cheaper option.

“While it’s natural to have some skepticism about a new drug, keep in mind that drugs like Ozempic often have far more research behind them than supplements do, even if they’re new to the market” says Suzanna Thoe, RD. “That’s because medication is regulated by the FDA and supplements are not. While some supplements have plenty of research to support their efficacy, many don’t. It’s always best to talk to your healthcare provider before trying a new one.”

Berberine

Berberine is being called “nature’s Ozempic” due to its alleged blood sugar management properties and possible influence on weight loss. Its price tag is also attractive, retailing for $20-30 per bottle.

Berberine is a bioactive compound derived from a variety of shrubs, including barberry, Oregon grape, goldthread, and tree turmeric. It is administered in either pill or powder form.

There are a few studies showing promising results of berberine’s influence on metabolic diseases, particularly to improve insulin resistance.

It has been shown to reduce inflammation and lower oxidative stress in kidney and liver tissue as well.

Many of the studies are quite short in duration and don’t indicate a significant enough amount of weight loss to be confident in berberine’s potential weight loss properties.

Psyllium husk

Psyllium husk is a fiber supplement. It is often recommended to those suffering from constipation.

Psyllium husk has been called “the poor man’s Ozempic” due to how readily available and cheap it is, typically retailing for $20 for 12 ounces..

Fiber is known to help manage both type 2 diabetes and obesity by improving glycemic response. So, the theory behind psyllium husk as an Ozempic alternative seems to be that improved glycemic response, along with natural appetite suppression that often comes with added fiber, equates to weight loss. This is possible but not guaranteed.

While more fiber is often a good idea, frequently consuming psyllium husk may lead to bloating or diarrhea. Psyllium husk may interfere with other medications, so it’s important to take it at least two or three hours apart from prescriptions.

If you’re curious about psyllium husk, berberine, or another supplement, talk to your health care provider or dietitian before adding it into your diet. Your dietitian can advise you on how it might work for you and share the latest research so that you can make an informed decision.

Connect with a trusted dietitian to help guide your weight loss journey now.

Natural ways to quiet food noise

One of the things that appeals about Ozempic, other than its weight loss properties, is how it can quiet food noise.

“Food noise is someone’s internal chatter about food,” says Suzanna Thoe, RD. “People with a lot of food noise find themselves often or always thinking about food, planning their next meal or snack. It’s more intrusive and usually has less to do with hunger than an overall preoccupation with food.”

The good news is there are plenty of ways to quiet food noise naturally. Here are some dietitian-approved tips to quiet food noise:

Avoid extremes

Severely restricting calories often leads to poor habits.

“Some of the worst food noise comes from extreme habits,” says Thoe. “People become unnaturally preoccupied with food because they’re depriving themselves too much. This can also lead to bingeing later on. Balance is the key here.”

Rely instead on intuitive eating and honor your natural hunger cues and cravings. This enhances satisfaction and can reduce binges in the day-to-day. Try not to beat yourself up if you feel like you’ve eaten poorly for a day or are feeling frustrated with your weight loss progress. Remember that consistency and sustainability are the most winning strategies when it comes to lasting weight loss.

Prioritize protein

Meals high in protein help keep you fuller for longer, because it takes longer to break down. If you’ve ever wondered why you can eat a piece of toast and be hungry again shortly after, it’s because meals that are high in simple carbohydrates and low in fat and protein tend to process quickly, leaving you hungry not long after eating.

Fortifying your meals with at least 20 grams of protein per meal is a great goal to boost your overall protein intake and promote greater meal satisfaction.

High-protein foods include:

• Poultry like chicken and turkey
• Eggs
• Low-fat Greek yogurt
• Tofu
• Bone broth
• White fish
• Shrimp
• Protein powder

Focus on fiber

Fiber also helps promote a sense of fullness – and it benefits your gut health. The gut needs time to break down fiber, once again slowing digestion. It also feeds “good” bacteria in your gut, helping maintain a harmonious balance that enables everything to keep running smoothly.

The average American does not meet the recommended daily fiber intake. You can increase your fiber intake with whole grains, fruits, and vegetables, including:

• Whole oats
• Quinoa
• Brown rice
• Apples
• Dark, leafy greens
• Nuts
• Beans
• Bananas
• Mangoes
• Beets

Promote mindfulness

You might be surprised by how big of a role your mind can play when it comes to managing food noise, when it might feel like your mind is the enemy in this scenario.

Think about the last quick meal you ate. Did you really taste the food? Did you notice how much you enjoyed it? Did you take a moment to appreciate it all and note your satisfaction at the end?

It’s all too easy to rush through a meal in the name of convenience – but that kind of behavior can easily lead to an increased preoccupation with food due to an overall dissatisfaction with your meals.

“Being present with your food can do wonders for cravings,” says Thoe. “Taking a moment to savor each bite and eat slowly promotes a sense of satisfaction and enjoyment. If you rush through a meal, you skip all of that, which can lead to dissatisfaction and, eventually, overeating.”

Get enough sleep

Sleep is always on the list for healthy weight loss habits because it has such a significant impact on your overall health, including weight.

Poor sleep is consistently linked to poor eating habits. It is correlated with higher calorie intake and more snacking, which can lead to weight gain.

Fatigue also disrupts your hunger hormones. So it’s best to have a solid bedtime routine.

Try to go to bed at the same time each night (including weekends) and aim for 7-9 hours of sleep. Develop a consistent bedtime routine that helps you wind down each night. This might include dimming the lights and putting away all screens at least an hour before bed, practicing meditation or gentle yoga, reading, journaling, or other mindfulness exercises.

Achieve lasting weight loss naturally

Whether you are looking for natural alternatives to Ozempic or are simply looking for weight loss support, you’re in the right place. Fay’s database of board-certified dietitians has the tools and expertise you need to make a lasting change. Your dietitian can answer all the questions you have about weight loss medication, natural alternatives, and sustainable weight loss plans.

Connect easily with a dietitian covered by your health insurance to get top-quality care at an affordable rate. Simply input your insurance information and filter the search results. With Fay, you could pay as little as $0 per session.

Get started with a trusted weight loss dietitian today.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.