7 GLP-1-Boosting, Bloat-Free Snacks for On-the-Go Gals

There’s just something about snacking during the summer. It’s fun, flavorful, and often light and refreshing! At the same time, summer snacking can feel like a challenge when you want to stay energized and feel good in your body (and your swimsuit).

The solution? Protein- and fiber-packed snacks made with easy-to-digest, summer-inspired ingredients. Not only do these snacks help keep you satisfied, but they’re also a delicious way to explore how to increase GLP-1 naturally while keeping bloat at bay. Plus, every recipe is easy to prep and take on the go, whether you’re headed to the beach, pool, or a sunset jazz concert.

Ready to snack smarter, satisfy those cravings, and support your digestion? Let’s dive into how to increase GLP-1 naturally with these summer snack ideas!

What Is GLP-1, and How to Increase GLP-1 Naturally

GLP-1 (glucagon-like peptide-1) is a hormone your gut releases after you eat. It acts as your body’s own “fullness signal,” helping you feel satisfied, supporting healthy blood sugar, and promoting overall wellness. The best part? You can support your body’s natural GLP-1 levels with the right nutrients and smart snack choices.

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How to Increase GLP-1 Naturally (and Why It Matters)

• Protein: High-protein snacks can help your body release GLP-1, which supports satiety and helps you feel energized longer. 
• Fiber: Fiber supports healthy digestion and regularity, and it also helps slow digestion, giving GLP-1 more time to work its magic. 
• Healthy Fats: Healthy fats like olive oil, seeds, and nuts can help you feel satisfied and support balanced nutrition.

How to Increase GLP-1 Naturally With Bloat-Free Snacking

Ever notice how some snacks leave you feeling light and energized, while others, not so much? That’s often thanks to the ingredients. Whole-food snacks rich in fiber and protein help support healthy digestion and reduce bloating. Everyone’s gut is different, so finding your “fiber sweet spot” is key. Start slow, stay hydrated, and listen to your body. 

On the other hand, more processed foods may make you feel a bit more bloated due to added sodium or gums. Not all processed foods are created equal, so always check the ingredient label!

7 GLP-1 Boosting, Bloat-Free Snacks for Summer

Each of these snacks is:

• High in protein (at least 7–10g+ per serving)
• Packed with fiber (4–5g+ per serving)
• Easy to prep and perfect for on-the-go
• Full of summer flavor and gut-friendly ingredients
• Clearly labeled for dietary needs (gf = gluten-free, df = dairy-free, veg = vegetarian, vg = vegan)

Let’s get snacking!

1. Tropical Coconut Chia Pudding

gf, df, veg, vg | 10g protein, 7g fiber per serving

Creamy, dreamy, and packed with tropical vibes! This mason jar chia pudding combines coconut milk, fresh pineapple, and a squeeze of lime for a refreshing, fiber-rich breakfast or snack. The protein and fiber combo is a delicious way to explore how to increase GLP-1 naturally.

How to Make:

• 3 tbsp chia seeds
• 1 cup unsweetened coconut milk
• ½ cup diced pineapple (pineapple contains bromelain, a natural digestive enzyme)
• Zest of ½ lime
  Mix, chill overnight, and top with pineapple before heading out the door.

2. Papaya Pumpkin Seed Parfait

gf, veg, df option | 19g protein, 4g fiber per serving

Layers of juicy papaya, creamy Greek yogurt, and crunchy pumpkin seeds make this parfait as beautiful as it is digestion-friendly. Papaya contains papain, a natural enzyme, and pumpkin seeds provide tryptophan, which may support GLP-1 release.

How to Make:

• ½ cup low-fat Greek yogurt (swap for dairy-free yogurt + protein powder like Core Strength if needed)
• ½ cup diced ripe papaya
• 2 tbsp pumpkin seeds
• Cinnamon to taste
• Optional: Dash of honey for sweetness
  Layer in a jar and enjoy!

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3. Biena Chickpea & Cucumber Jar Salad

gf, df, veg, vg | 8g protein, 9g fiber per serving

Crunchy Biena chickpeas, cool cucumber slices, and peppery arugula tossed with lemon and olive oil. This Mediterranean-inspired, portable salad is a fun way to increase fiber and protein, two key nutrients if you’re looking for how to increase GLP-1 naturally.

How to Make:

• ½ cup roasted chickpeas (you can grab these ready to go here)
• ½ cup sliced cucumber
• 1 cup arugula
• 1 tbsp olive oil
• Juice of ½ lemon
• Salt and pepper
  Layer in a mason jar, shake, and go!

4. Aloha Lemon Cashew Protein Bar

gf, df, veg, vg | 14g protein, 9g fiber per bar

No time? No problem! Grab an Aloha protein bar in a summery flavor like Lemon Cashew for a satisfying, bloat-free snack—no prep required. The protein and fiber content make it a convenient choice for anyone curious about how to increase GLP-1 naturally.

5. Watermelon Feta Basil Snack Bowl

gf, veg | 9g protein, 4g fiber per serving

Juicy watermelon cubes, creamy feta, fresh mint, a sprinkle of pumpkin seeds, and some quinoa. This snack is sweet, savory, and totally refreshing—perfect for summer and for supporting satiety.

How to Make:

• 1 cup watermelon cubes
• ¼ cup crumbled feta
• 2 tbsp pumpkin seeds (did you know tryptophan found in pumpkin seeds can specifically stimulate GLP-1 release)
• ⅓ cup cooked quinoa
• 1 tbsp chopped fresh mint
  Toss in a container for a quick, hydrating snack.

6. Raspberry Swirl Ninja Creamy

gf, veg, df option, vg option | 20g+ protein, 8g fiber per serving

TikTok’s favorite creamy treat is made protein-packed and digestion-friendly. This is a fun and trendy way to enjoy a cool snack that aligns with your GLP-1 goals.

How to Make:

• 1 scoop Core Strength Protein
• ¾–1 cup unsweetened almond milk (or dairy milk, as tolerated)
• ½–1 cup raspberries
• 1 tsp vanilla extract
• Optional: ¼ cup Greek yogurt (for extra creaminess and protein)
  Blend, freeze in a Ninja Creamy pint, and spin when ready to eat.

7. Summer Strawberry Cottage Bowl

gf, veg | 14g protein, 6g fiber per serving

Creamy cottage cheese, juicy strawberries, chia seeds, and a drizzle of honey. Sweet, tangy, and satisfying—no bloat in sight!

How to Make:

• ½ cup low-fat cottage cheese (opt for lactose-free if dairy-sensitive)
• ½ cup sliced strawberries
• 1 tbsp chia seeds
• 1 tsp honey
  Layer in a bowl or jar and enjoy on the go.

Final Tips on How to Increase GLP-1 Naturally With Bloat-Free Snacks

• Find your fiber sweet spot: Start slow and drink plenty of water.
• Choose whole foods: Less processed = less bloat.
• Aim for a source of protein in every snack!
• Support digestion: Flatter Me Fiber is a superstar for regularity and a happy gut.
• Mix it up: Variety keeps your gut (and your taste buds) happy.

With these snacks in your summer rotation, you’ll be feeling light, satisfied, and ready for every adventure! If you’re looking for more ways to increase GLP-1 naturally, keep exploring HUM’s blog and discover even more nutritionist-approved tips.