GLP-1 medications are changing the way people eat. While weight loss can mean improvements in health outcomes for many, what you choose to eat can still make or break your risk of illness and disease. GLP-1s can dial back your appetite and with less food may come less nutrients, leading to deficiencies.

As with many medications, side effects can impact appetite and digestion. Nutrition experts who help those taking GLP-1s are starting to see that certain foods and nutrients should be targeted to help promote better digestion, maintenance of lean body mass, reduction of side effects and prevention of nutrient gaps.

“People on GLP-1 medications often deal with diminished appetite, potential loss of lean muscle, and gastrointestinal side effects like constipation. With less food volume coming in, nutrient density really matters,” says Liz Weiss, MS, RDN, co-author of The GLP-1 Kitchen: 50+ Protein-Packed, Fiber-Rich Recipes for Living Well on Weight Loss Medications. “For people on GLP-1s, the key is smaller portions that pack a big nutrition punch. Smoothies, mini meals and nutrient-dense snacks work especially well when appetite is low.” Weiss explains that the goal is to focus on foods rich in protein, fiber and natural hydration, meaning foods that naturally provide water like berries, cucumbers and watermelon. It could also mean adding protein and fiber-filled foods like carrots, celery, chicken or beans to hydrating recipes like soups and smoothies. “Every bite should work hard to support energy, digestion, and lean muscle,” adds Weiss.

Here are some of the top whole foods that dietitians recommend eating when you are on a GLP-1 medication.

Never underestimate prunes. “These unassuming nutrition powerhouses can help GLP-1 users in two important ways: supporting bone health and assisting with regularity,” shares Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. “Prunes contain vitamin K, boron and polyphenol antioxidants that have been shown to help prevent bone loss. They also contain prebiotic fiber and can help manage common constipation resulting from GLP-1 use. Keep them in the freezer for a sweet, chewy bite or add them to other GLP-1 recommended foods, including Greek yogurt, cottage cheese, salads or protein smoothies,” suggests Harris-Pincus.

Weiss suggests boosting protein with cottage cheese. “Nutrition can vary based on brand, but one of my favorites provide 13 grams of protein per half cup, which makes it one of the easiest ways to support lean muscle mass when appetite is low.” There is no shortage of ways to incorporate more cottage cheese in your daily diet. Weiss suggests blending it into smoothies, serving atop of bowl of fresh veggies and whipping with a little maple syrup for a pudding-like consistency to serve with fresh berries.

Speaking of berries, fresh and frozen also top Weiss’ list of top foods for GLP-1 users. “Berries are nutrient-dense, fiber-rich and hydrating. One cup of raspberries, for example, has eight grams of fiber, plus vitamin C and antioxidant compounds. Fresh or frozen both work — frozen berries are often more budget-friendly and last longer. Blueberries, raspberries, strawberries and other berries are also a top food in the MIND diet, known for supporting brain health,” she says. Add berries to smoothies, baked goods, yogurt or oatmeal bowls or just enjoy on their own.

As Harris-Pincus points out, Greek yogurt offers several nutrients people need more of. “A fabulous source of complete protein and gut-supporting probiotics, Greek yogurt is also a good source of calcium – a nutrient of concern in the American diet – and even more important during a calorie deficit for weight loss.” Smoothies and yogurt bowls are common ways to enjoy it but don’t forget about plain Greek yogurt. “It’s also an excellent substitute for sour cream to add extra protein and creaminess to meals like a burrito bowl or a baked potato loaded with ground beef/turkey and beans,” adds Harris-Pincus.

Beans offer endless possibilities from soup to salsa to dips, salads and casseroles. “One half cup provides six to nine grams of protein and five to eight grams of fiber. Beans are convenient, affordable, nutrient-dense and linked to longevity — Blue Zone research shows eating a half cup daily is associated with living longer. If using canned beans, draining and rinsing can reduce sodium by up to 40 percent,” says Weiss.

Plain or roasted soybeans (a.k.a. edamame) is another quick and easy way to add both protein and fiber to meals and snacks. “A source of complete plant protein plus fiber, edamame is a versatile, nutrient-dense food to include on your GLP-1 journey. One-third cup of roasted edamame packs 13 grams of protein, five grams of fiber and is a good source of iron while serving as a satisfying, crunchy and portable snack,” shares Harris-Pincus.