10 Low GI Fruits That Keep You Full, Energised & Side-Effect-Free on GLP-1s
If you’re on a GLP-1 and not tolerating fruit well, you’re not alone. Between the blood sugar warnings, the fatigue, and the “Is this going to make me nauseous?” anxiety, it’s no wonder so many women avoid fruit like the plague. But here’s the truth: low GI fruits are not the enemy.
In fact, they might just be your new best friend.
These naturally sweet, fibre-packed beauties are gentle on your blood sugar, easy on your stomach, and help you feel satisfied even when your meals are tiny.
Whether you’re following a GLP1 Meal Plan or just looking for snack ideas that won’t send your blood sugar into orbit, this post has your back.
Inside, you’ll find 10 of the best low GI fruits to keep in your fridge or freezer, plus how to eat them, portion sizes, prep tips, and fibre hacks to keep things moving (you know what I mean).
Whether you’re on Mounjaro, Zepbound, or another Tirzepatide medication, these fruit picks work with your plan, not against it.
Let’s get into it, no sugar spikes, no food fear, just fruit that fits your GLP1 lifestyle.
1. Berries (GI: 25–40)
Strawberries, blueberries, raspberries, you name it. These little gems are packed with antioxidants, fibre, and flavour, without the sugar crash.
- Best bit: You can eat a decent handful without overdoing it.
- Portion guide: ½ cup to 1 cup fresh or frozen.
- Fibre hack: Mix into protein yoghurt or blend into your GLP1 friendly breakfast.
Want more help building a stabilising day? Check out How to Build a Full Day of Low GI Meals on GLP-1s.
2. Cherries (GI: ~22)
Shocked? Most people are. Cherries are one of the lowest GI fruits out there. They’re sweet, satisfying, and secretly brilliant for supporting sleep.
- Portion guide: 10–15 cherries, fresh or frozen.
- Pairing tip: Blend into a smoothie with almond milk and flaxseed for an easy Zepbound meal that won’t leave you bloated.
3. Apples (GI: 36–40)
Good ol’ apples. Crisp, crunchy, portable, and packed with pectin (a gut-friendly fibre that slows digestion).
- Portion guide: One small apple, or half a large one.
- GLP-1 hack: Slice and pair with almond butter or low-fat cheese for a snack that’s equal parts sweet and sustaining.
Want more side-effect-friendly swaps? You’ll love GLP-1-Friendly Low GI Swaps: Easy Food Upgrades for Every Meal.
4. Pears (GI: ~38)
Juicy and gentle on the stomach, pears are fab for digestion, and an underrated MVP in your GLP1 food list.
- Portion guide: Half a small pear or one whole if you’re feeling brave.
- Prep tip: Poach gently in water with cinnamon and top with protein yoghurt for a comfy, easy dessert.
5. Kiwi (GI: ~50)
Tangy, tropical, and full of vitamin C, kiwi is low GI and contains an enzyme that helps break down food. Your gut will thank you.
- Portion guide: One whole kiwi (skin on or off, dealer’s choice).
- Picky eater tip: Chop into a fruit salad or layer into a smoothie bowl with some GLP1 meal prep staples.
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6. Oranges (GI: ~40)
Skip the juice and stick to whole fruit. Oranges are hydrating, high in fibre, and surprisingly blood sugar-friendly.
- Portion guide: One small orange or half a large one.
- Serving idea: Peel, chill, and eat slowly as a bloat-friendly afternoon boost.
7. Plums (GI: ~40)
Soft, juicy, and packed with antioxidants, plums are a fab alternative when you’re bored of berries.
- Portion guide: One medium plum.
- Fibre trick: Slice into a salad with rocket and goat cheese for a posh GLP1 friendly lunch that still feels indulgent.
Need veg to pair with that? Don’t miss Best Low GI Vegetables to Bulk Up Your GLP-1 Meals Without the Bloat.
8. Grapefruit (GI: ~25)
Refreshing, slightly bitter, and great for digestion. Just double-check if it interacts with any meds you’re on.
- Portion guide: Half a grapefruit.
- Bonus tip: Sprinkle with cinnamon or a pinch of stevia for a sweet-savvy swap.
9. Peaches (GI: ~42)
Summer in a bite. Fresh peaches are low to moderate GI, especially when eaten with the skin on.
- Portion guide: Half a medium peach.
- Serving idea: Grill lightly and top with cottage cheese and cinnamon for a post-dinner treat that fits your GLP1 diet plan.
10. Grapes (GI: ~50, in moderation)
Yes, you can eat grapes! Just watch your portions—they add up quick. But cold grapes straight from the freezer? Chef’s kiss.
- Portion guide: 8–10 grapes
- Prep hack: Freeze them for a nausea-friendly treat that’s perfect on hot days or after a light Tirzepatide meal.
Fruit Pitfalls to Avoid on GLP-1s
Quick reminder of what to be wary of:
- Fruit juice – loads of sugar, zero fibre
- Dried fruit – like eating sugar bombs disguised as raisins
- Smoothie bars – often sneak in syrups and banana overload
Want to upgrade your choices without the overwhelm? Pop over to GLP-1-Friendly Low GI Vegetables for smarter versions of your fave veggies.
Build Your Own GLP-1 Fruit Snack Formula
Here’s your no-fail formula to beat cravings and blood sugar dips:
Low GI Fruits + Protein or Fat + Fibre Boost = Side-effect-friendly snack that actually satisfies
Examples:
- Apple slices + nut butter + chia seeds
- Frozen cherries + protein yoghurt + hemp seeds
- Pear + cottage cheese + flaxseed
Need more low GI foundations to build with? You’ll love Top 15 Low GI Carbs for Stable Energy on GLP-1s (No More Crashes!).
Read This Next
If you’re loving this low GI fruit inspo, keep the momentum going with the rest of this cluster:
- GLP-1-Friendly Low GI Swaps: Easy Food Upgrades for Every Meal
- How to Build a Full Day of Low GI Meals on GLP-1s (Easy Meal Plan)
- Best Low GI Vegetables to Bulk Up Your GLP-1 Meals Without the Bloat
- Top 15 Low GI Carbs for Stable Energy on GLP-1s (No More Crashes!)
Conclusion
Fruit isn’t off-limits on GLP-1s, you just need to eat smart.
With these low GI fruits, you can enjoy sweetness, protect your energy, and still support your weight loss and digestion.
No crashes. No guilt. Or drama.
Next Steps
“A small change today can lead to a big win tomorrow.”
Ready to put it all together? Grab your free 7-day GLP-1 Meal Plan, packed with protein-rich meals, and simple swaps that help you feel amazing on Mounjaro, Zepbound or Wegovy.
Read This Next: Best Low GI Vegetables to Bulk Up Your GLP-1 Meals Without the Bloat
Or explore the full GLP-1 Nutrition Series for more ideas, recipes, and easy wins that keep you on track—even when you’re tired, picky, or just plain over it.
