Sulfur Burps on GLP-1 Medications: The Best Remedies

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GLP-1 medications like semaglutide (Wegovy, Ozempic) and tirzepatide (Mounjaro, Zepbound) are great tools for weight loss and blood sugar control. However, some people experience an unpleasant side effect: sulfur burps. These burps have a rotten egg smell, which can be embarrassing and uncomfortable. If you’re dealing with this while taking a GLP-1 agonist, don’t worry—there are ways to manage and reduce them.

What Causes Sulfur Burps on GLP-1 Medications?

GLP-1 agonists slow down digestion, which can cause food to sit in the stomach longer. This delayed gastric emptying can lead to fermentation of food by bacteria, producing hydrogen sulfide—a gas that smells like rotten eggs. Certain foods and digestive imbalances can make the problem worse.

Dietary Recommendations to Reduce Sulfur Burps

Making a few changes to your diet can help control sulfur burps while taking GLP-1 medications. Here are some tips:

1. Avoid Sulfur-Rich Foods

Some foods contain high amounts of sulfur, which can increase gas production. Try limiting:

• Eggs
• Garlic and onions
• Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts)
• High-sulfur proteins (red meat, poultry, seafood)

2. Eat Easy-to-Digest Foods

Since GLP-1 medications slow digestion, it’s best to eat foods that are easier on your stomach. Opt for:

• Lean proteins (chicken breast, turkey, tofu)
• Cooked vegetables instead of raw
• Simple grains like brown rice, oats, and quinoa
• Low-fat dairy (if tolerated) or diary free milk

3. Reduce Carbonated Drinks and Artificial Sweeteners

Beverages like soda, sparkling water, and beer can introduce extra gas into your digestive system. Artificial sweeteners like sorbitol and xylitol, found in sugar-free gums and diet foods, can also cause bloating and worsen burps.

4. Stay Hydrated

Drinking plenty of water helps food move through your digestive tract more smoothly, reducing the chances of food fermenting in your stomach. Water bottles with time markers help you stay on track with your daily water consumption (see my favorite below).

5. Eat Smaller, More Frequent Meals

Instead of large meals, eat smaller portions throughout the day. This can prevent your stomach from becoming too full and slow digestion even further.

How Probiotics Can Help Sulfur Burps

Probiotics are good bacteria that support digestive health and help maintain a balanced gut microbiome. Since an overgrowth of bad bacteria can contribute to sulfur burps, probiotics may help by:

• Reducing harmful bacteria that produce hydrogen sulfide
• Improving digestion and gut motility
• Supporting a healthy balance of stomach bacteria

Best Probiotic Strains for Digestion

Look for probiotics that contain:

• Lactobacillus acidophilus – Supports digestion and reduces bloating
• Bifidobacterium bifidum – Helps regulate gut bacteria and digestion
• Saccharomyces boulardii – A beneficial yeast that prevents gas buildup

You can find probiotics in foods like:

• Greek yogurt (without added sugar)
• Kefir
• Sauerkraut
• Kimchi
• Miso soup

If you don’t eat these foods regularly, a high-quality probiotic supplement may help. See the one’s I prefer below. Always check that your dietary supplements are USP verified, this adds an extra layer of safety and quality for your product.

Additional Tips to Manage Sulfur Burps

• Try digestive enzymes: These can help break down food more efficiently and reduce fermentation. The great thing about the digestive enzymes below is that it contains both peppermint and ginger root for an additive benefit in GI support, especially for those on GLP-1 medications.
• Take ginger or peppermint tea: Both can support digestion and reduce bloating.
• Walk after meals: Light activity can promote digestion and prevent food from sitting in your stomach too long.
• Avoid lying down right after eating: This can slow digestion even more and worsen burping.

When to See a Doctor

If sulfur burps on GLP-1 medications become severe, are accompanied by nausea, vomiting, diarrhea, or stomach pain, you may have an underlying digestive issue like an H. pylori infection or small intestinal bacterial overgrowth (SIBO). Talk to your healthcare provider if symptoms persist.

Final Thoughts

While sulfur burps can be an annoying side effect of GLP-1 medications, small changes in diet and gut health can make a big difference. Avoiding sulfur-rich foods, staying hydrated, taking probiotics, and practicing mindful eating habits can help reduce these unpleasant burps. If symptoms don’t improve, it’s always best to consult your doctor for further guidance.

By making these adjustments, you can continue benefiting from your GLP-1 medication without the discomfort of sulfur burps! Read more about how gut health can boost metabolism and weight loss.