Foods To Avoid While Taking Metformin—Plus What To Eat To Lower Your Blood Sugar
A doctor reveals alternatives to fare that can worsen side effects and spike your blood sugar
Key Takeaways
- Certain foods can worsen metformin side effects like nausea and diarrhea
- Simple swaps—like baked foods and low-glycemic fruit—can improve your results
- Avoiding alcohol and excess sugar may help stabilize blood sugar levels
If you’ve recently started taking metformin—wheter to help balance your blood sugar or aid weight loss—you’re already taking an important step toward better health. But did you know that certain everyday foods could be making side effects like nausea, bloating or diarrhea worse? The good news: A few simple food swaps can help you feel so much better, without having to give up flavor or satisfaction. We spoke to an expert who shares exactly which foods to avoid while taking metformin and what to eat instead for smoother digestion and steadier blood sugar.
What is metformin?
Metformin belongs to a group of drugs called biguanides, which help lower blood sugar, explains Daniel Atkinson, MD, clinical lead at Treated. So how does metformin keep your blood sugar on track? Dr. Atkinson says it works in three key ways:
- Reducing how much glucose the liver produces
- Improving insulin sensitivity by making muscle cells more sensitive to insulin so they can absorb sugar from the bloodstream more easily
- Decreasing how much sugar is absorbed in the gut during digestion
Common metformin side effects
Not everyone who takes metformin will experience side effects, but if you do, Dr. Atkinson says they may include:
Woman's World Answers
- Nausea or vomiting: Metformin can increase levels of serotonin in the gut, which may signal the brain to trigger feelings of nausea and, in some cases, vomiting, explains Dr. Atkinson.
- Diarrhea: The medication can affect how waste moves through the intestines and the gut microbiome, which may lead to diarrhea, adds Dr. Atkinson.
- Loss of appetite: Metformin may boost levels of a hormone called GLP-1, which helps signal to the brain that you’re full, potentially reducing appetite, says Dr. Atkinson.
4 foods to avoid while taking metformin—and what to eat instead
While metformin does the heavy lifting when it comes to managing blood sugar, what you eat can make a real difference in how you feel—and of course, how effectively you can lower your glucose levels. Certain foods may trigger or worsen side effects and even stall your health efforts, but the right swaps can help you feel your best.
Generally speaking, you’ll want to scale back on high-fat, processed foods and focus on balanced meals that include lean protein, healthy fats (like olive oil), fruits and vegetables. And of course staying hydrated is important, too. Here’s more on what foods to avoid and what to enjoy instead while taking metformin:
Trade sugary foods for low-glycemic fruit
“You take metformin to lower your blood glucose levels, so it makes sense to avoid anything with a high sugar content while you’re using it,” explains Dr. Atkinson. “If you do eat food high in sugar, such as cakes or fizzy soft drinks, while using metformin, your body can ferment the sugar and cause side effects like bloating or gas.”
Swap: Dr. Atkinson recommends choosing lower–glycemic (sugar) index foods that won’t aggravate metformin side effects, such as fruit. Options like blackberries and raspberries are a great addition to smoothies or snacks and can also help boost your fiber intake.
Trade fried foods for baked fare
“Any type of fried foods such as chicken, potato chips, fried donuts [or] pastries require your body to produce a large amount of bile to help break them down,” says Dr. Atkinson. “Metformin blocks bile from being reabsorbed, which means it can be present in the GI tract in higher amounts and cause symptoms like diarrhea.”
Swap: Replace fried foods for whole or baked options that are easier on the stomach, Dr. Atkinson suggests. For example, instead of barbecue potato chips, try making kale chips by baking or air frying kale with your favorite seasoning to keep the crunch while adding more nutrients.
Trade foods containing karela for herbal seasonings
“Karela, or bitter melon, is often used to enhance the flavor of curries [spiced sauces],” says Dr. Atkinson. “It’s also used for making tea or can be served as a juice. But you should avoid it if you’re using metformin, as it can reduce fasting glucose levels. In combination with the medication, it can make diabetes harder to manage.”
Swap: Karela has a bitter taste and is commonly used in South Asian and Caribbean cooking, often in curry or stir-fry dishes. Instead, consider using herbs or vegetables like spinach or parsley to add fresh flavor and texture without further lowering blood sugar levels.
Trade alcohol for mocktails
“The relationship between alcohol and metformin can be a little complex,” says Dr. Atkinson. “On one hand, alcoholic drinks are often high in sugar, and fizzy alcoholic drinks might make any gastrointestinal side effects you get from metformin worse. But alcohol can also reduce blood sugar, particularly in people with diabetes, and can potentially lead to hypoglycemia when you drink it on an empty stomach while taking metformin.”
Swap: Dr. Atkinson recommends opting for alcohol-free drinks that are also low in sugar instead of alcohol. Try making a simple mocktail with fresh fruit, herbs and sparkling water for a refreshing, lower-sugar option.
The bottom line on foods to eat and avoid on metformin
Taking metformin is a powerful step toward better health—and pairing it with the right foods can help you feel even better. By making a few simple swaps, you’re not just managing side effects; you’re supporting your body in a way that helps metformin work its best.
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