You’ve just started your journey with semaglutide or tirzepatide, and you're thrilled to see the number on the scale dropping. But suddenly, you begin to experience a burning sensation in your chest after meals. Your excitement starts to fade, and you wonder if you can continue with your treatment. 

The good news is that you can. Heartburn, a common side effect of GLP-1 medications, can be managed with the right strategies. In this article, we’ll explore why these medications cause heartburn and offer practical tips to help you manage it.

Why do GLP-1s cause heartburn?

Semaglutide and tirzepatide are GLP-1 receptor agonists, which means they mimic a hormone that regulates blood sugar levels and appetite. This hormone, called glucagon-like peptide-1 (GLP-1), slows down gastric emptying, the process by which your stomach contents move into your small intestine. By delaying this process, these medications help you feel fuller for longer, which is one reason they are so effective for weight loss. However, this same mechanism can also lead to heartburn.

When gastric emptying is delayed, food and stomach acids stay in the stomach longer, which can increase the likelihood of acid reflux. Acid reflux occurs when stomach acid moves up into the esophagus, causing the burning sensation known as heartburn. The longer food and acid remain in the stomach, the higher the chance that this acid can travel upward, especially if you lie down or bend over after eating. While this side effect can be bothersome, now that you know what causes it, you can do something to reduce it.

Tips for managing heartburn while on semaglutide or tirzepatide

By incorporating a few changes into your daily routine, you can significantly reduce the occurrence and severity of heartburn—without giving up your medication. 

1. Adjust your diet

Diet plays a significant role in managing heartburn. Highly acidic foods, such as citrus fruits, tomatoes, and spicy dishes, can trigger or worsen heartburn. To minimize discomfort, try focusing on low-acid foods that are gentler on your stomach. These include non-citrus fruits, vegetables, lean proteins, and whole grains. 

Incorporating these into your diet can help reduce the frequency and intensity of acid reflux. Additionally, Shed offers supplements like GLP-1 Revive, which can help soothe digestive discomfort.

2. Practice portion control

Large meals can overfill your stomach, making it easier for acid to escape into your esophagus. Instead of having three large meals a day, try eating smaller, more frequent meals. This not only helps prevent heartburn, but can also stabilize blood sugar levels, which is crucial when managing your weight. Eating smaller meals more often helps your body digest food more efficiently, reducing the pressure on your stomach and lowering the chances of acid reflux.

3. Watch your meal timing

Eating late at night can contribute to heartburn, especially when taking semaglutide or tirzepatide. When you lie down soon after eating, it’s easier for stomach acid to move up into your esophagus. To prevent this, try to finish your last meal at least three hours before bedtime. This gives your body ample time to digest the food and reduces the risk of acid reflux during the night.

4. Stay upright after meals

Gravity helps keep stomach acid where it belongs. After eating, stay upright for at least 30 minutes to an hour. Avoid lying down immediately after meals, as this can increase the likelihood of acid reflux. Whether you choose to go for a light walk or remain seated, staying upright helps minimize the risk of heartburn. 

5. Limit trigger foods

Certain foods are known to trigger heartburn more than others. Spicy foods, fatty meals, and caffeine are common culprits. Reducing or eliminating these from your diet can decrease the chances of experiencing heartburn. Instead, opt for heartburn-friendly foods like oatmeal, bananas, and yogurt, which can soothe your digestive system and reduce acid production.

6. Drink plenty of water

Staying hydrated is essential for overall health and can help reduce heartburn symptoms. Drinking water helps dilute stomach acid and can wash down any acid that has moved up into your esophagus. Aim to drink water throughout the day, especially before and after meals. However, try not to drink large amounts of water during meals, as this can increase stomach volume and pressure, potentially leading to heartburn.

Other side effects of GLP-1s

While heartburn is a common side effect of GLP-1 medications, it’s not the only one. Knowing what those side effects are can help you manage them and stay on track with your weight-loss goals. Here are some other side effects you might experience:

• Nausea
• Vomiting
• Diarrhea
• Constipation
• Bloating
• Stomach pain
• Decreased appetite
• Fatigue
• Headache
• Dizziness
• Low blood sugar (hypoglycemia) in those also taking insulin or sulfonylureas

Tips to minimize side effects of GLP-1s and maximize results

Experiencing side effects while on semaglutide or tirzepatide doesn’t mean you have to stop your medication or give up on your weight-loss goals. By taking proactive steps, you can minimize these side effects and make the most of your treatment. 

1. Start slowly

Our Shed providers recommend starting with a lower dose and gradually increasing it as your body adjusts to the medication. This approach allows your digestive system to get used to the changes in gastric emptying, reducing the severity of side effects like nausea, vomiting, and heartburn. Be sure to follow your provider’s instructions on how to adjust your dose.

2. Stay hydrated

Dehydration can exacerbate side effects like nausea and dizziness. Drinking plenty of water throughout the day helps keep you hydrated and reduces the severity of these symptoms. It also helps maintain overall digestive health, which is crucial when managing weight loss. If you’re experiencing nausea, try sipping on ginger tea or consuming small amounts of ginger, which is known for its anti-nausea properties.

3. Eat mindfully

Eating too quickly can lead to overeating and increase the risk of side effects like bloating, stomach pain, and heartburn. To minimize these issues, practice mindful eating. This involves slowing down, taking smaller bites, and thoroughly chewing your food before swallowing. Mindful eating not only helps with digestion but also allows you to recognize when you’re full, preventing overeating and supporting your weight-loss goals.

4. Avoid carbonated beverages

Carbonated beverages, such as soda and sparkling water, can introduce excess gas into your digestive system, leading to bloating and discomfort. To reduce these side effects, consider avoiding or limiting your intake of carbonated drinks. Instead, opt for still water, herbal teas, or other non-carbonated beverages. This simple change can help alleviate bloating and support a more comfortable digestive process.

5. Exercise regularly

Regular physical activity can help improve digestion and reduce the severity of side effects like constipation and bloating. Exercise stimulates the muscles in your digestive tract, helping food move through your system more efficiently. Even light activities like walking or yoga can make a difference in how you feel.

While heartburn and other GLP-1 side effects can be challenging, they don’t have to derail your weight-loss progress. By making mindful adjustments to your diet and lifestyle, you can manage these side effects and continue on your path to a healthier, more real you. Shed is here to support you every step of the way, offering telehealth consultations, personalized health coaching, and a range of supplements and medications to enhance your weight-loss journey.

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FAQs

Does meal timing affect heartburn while on a GLP-1?

Meal timing plays a big role in heartburn symptoms or relief, whether you’re taking a GLP-1 or not. Late-night eating can trigger meal-timing heartburn GLP-1 issues, since lying down soon after a meal encourages acid reflux. Aim to finish eating at least 2–3 hours before bed and opt for lighter dinners with easy-to-digest foods.

Can smaller meals help with heartburn issues on semaglutide or tirzepatide?

Yes. Portion control for GLP-1 heartburn is one of the most effective strategies to reduce uncomfortable symptoms. Smaller meals put less pressure on the stomach, lowering the risk of acid reflux. Try eating 4–5 small meals a day instead of 2–3 large ones to ease heartburn issues.

What other side effects come with GLP-1 medications?

Other common side effects include nausea, bloating, constipation, diarrhea, and stomach cramping. Some people may experience mild dizziness or fatigue. These effects are often temporary and fade as your body adjusts.

Are there supplements that help with GLP-1 side effects?

Shed offers several supplements for GLP-1 users, including GPL-1 Boost and GLP-1 revive, which offer additional appetite support and can help ease bloating and other digestive issues.