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“It’s working… but I feel bloody awful.”

Sound familiar? If you’re on Wegovy, Ozempic, Mounjaro—or a compounded semaglutide prescription—and you feel like your stomach’s staging a full-blown protest, you are absolutely not alone. Nausea is one of the most common side effects of GLP-1 meds. And honestly? It can be a real joy thief.

But don’t chuck your jab in the bin just yet. Because this post is packed with proper GLP-1 nausea relief tips—easy things you can actually do today to settle your stomach, feel human again, and get on with your life.

No fluff. No woo. Just solid, tested advice from someone who’s seen it all (and probably tried ginger in every form known to man).

Let’s sort your stomach out, shall we?

Table of Contents

1. Start with Electrolytes, Not Coffee

I get it—you want your morning brew. But if the first thing hitting your empty stomach is caffeine, you’re asking for trouble. Trust me.

Swap it for a glass of water with electrolytes (not just plain water—actual sodium, potassium, magnesium). Think of it as your GLP-1 hangover cure.

Top tip: Try it before you even get out of bed. It’s like pressing the “reset” button on your gut.

2. Keep Meals Small, Cold, and Protein-First

Hot greasy food? Bit much. Giant salad? Also a bit much.

Cold leftovers, yoghurt, or half a protein shake? Much better.

People on GLP-1s often say cold or room-temp food is less triggering—and it makes sense when your digestion’s slowed down and acting precious.

Stick to the Volumetrics diet vibe: light, filling, not fussy. And protein first—always. Keep it simple.

3. Try Ginger Everything

Ginger’s the Taylor Swift of nausea relief—versatile, powerful, and always shows up. Ginger tea, ginger chews, capsules, even crystalised ginger if you’re feeling fancy.

Look for real ginger, not fake flavourings. A cup of ginger tea after meals can work wonders. Yes, wonders.

GLP-1 nausea

4. Use a Nausea Tracker

Right, here’s where you channel your inner detective. Keep a note of when the nausea hits, what you ate, and what helped. Could be time of day, portion size, even how fast you ate.

This is especially helpful if your GP or pharmacist needs to adjust your semaglutide dosage chart. Plus, it helps you feel more in control—which is half the battle, isn’t it?

PS. My FREE GLP-1 Starter Kit includes a side-effect tracker!

5. Create a Morning Nausea Routine

If mornings are your worst time, you’re not imagining it. Your stomach’s empty, hormones are all over the place, and boom—you feel like you’ve been hit by a bus.

Build a routine that helps your body wake up gently:

  • Electrolytes before anything else
  • Stand up slowly, stretch it out
  • Ginger or peppermint tea
  • A few deep belly breaths
  • Optional: nausea bracelet or rollerball behind your ears

Think of it as a little love note to your stomach.

6. Avoid These Common Mistakes

Let’s call it like it is:
Skipping meals
Scoffing your food like you’re on Bake Off
Drinking LOTS of water with your meal
Lying down after eating

If you’re doing any of those, no wonder your stomach’s kicking off. Swap them for: frequent small meals, slow bites, sipping between—not during—meals, and staying upright after you eat.

7. Try Liquid Nutrition When You Can’t Eat

When even the idea of chewing makes you gag, it’s time to go liquid. GLP-1-friendly smoothies, high-protein shakes, or blended soups are your best mates here.

Sneak in extra calories, protein, and nutrients without making your stomach rebel. Bonus points if you add GLP-1 supplements like magnesium or zinc—they’ll help with energy and muscle maintenance too.

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GLP-1 NAUSEA RELIEF

8. Don’t Lie Down After Meals

I know—you’re tired, queasy, and just want to flop. But lying flat is one of the worst things you can do. It slows digestion and sets you up for reflux city.

Sit upright or even go for a slow stroll. Which leads me to…

9. Low-Stress Movement Helps

I’m not saying go do a spin class. But a gentle 10-minute walk after meals? Magic. It gets things moving and reduces nausea, bloating, and even GLP-1 constipation (which—spoiler alert—there’s a post for, too). Bonus: it lifts your mood and helps with fatigue.

10. Build a Mini Nausea Relief Kit

Pop a few essentials in your handbag, gym bag, or glove box:

  • Ginger chews
  • Peppermint oil
  • Electrolyte tablets
  • Acupressure wristbands

Having them handy means you’re not caught off guard when the nausea monster strikes mid-day. It’s your little “I’ve got this” armour kit.

glp-1 nausea

Let’s Keep Going

Still feeling a bit meh? Keep the momentum going with these sidekick posts from the series:

  • GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness
  • GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
  • GLP-1 Fatigue Fix: Get Your Energy Back
  • GLP-1 Dry Mouth and Dehydration: Stay Refreshed and Hydrated

Conclusion

GLP-1 nausea might be common, but it doesn’t have to run the show. With the right tweaks, a bit of consistency, and a sprinkle of patience, you can feel better. Start with one tip. Then another. Keep going—you’re doing brilliantly.

Next Steps:

“You’re not starting from scratch. You’re starting from experience.”

Grab your free GLP-1 Starter Kit—loaded with food swaps, daily fixes, and nausea-friendly routines to keep you on track without feeling rubbish.

Feeling bloated too? Don’t miss the next post: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness

Or dive into the full GLP-1 Side Effect Survival Guide for practical, no-nonsense relief that actually works.

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GLP-1 NAUSEA RELIEF
Brooke