Ozempic alternatives in Spain: in your fridge?

Ozympic in 2025 has become the medical drug of the internet, a powerful injection that would curb appetite, regulate blood sugar, and help many people lose weight fast. But in Spain, where access is limited and the price remains relatively high, the researchers may have just pointed to something far too familiar. Not a pill, it’s not a supplement, it’s food, real everyday food that can help. Recent studies suggest that foods found in everyday Spanish supermarkets — from Mercadona to Lidl and Carrefour — may help naturally stimulate GLP-1, the same hormone targeted by Ozempic.

Under the right conditions, foods like psyllium, kefir, and yerba mate may help people feel fuller for longer, reduce appetite, and support better blood sugar control — without a prescription required. It’s not a replacement. It’s a reset — and this one begins in your kitchen, not a clinic.

What Ozempic does, and why Spain is paying attention

Ozempic was originally developed to treat type 2 diabetes, and it works by mimicking a gut hormone known as GLP‑1.

• GLP-1 helps signal to your brain that your stomach is full. That’s when it became clear how it could slow digestion, reduce hunger, and regulate insulin more effectively.
• The result? People eat less, feel satisfied longer, and — in many cases — lose weight without needing to change much else in their lifestyle.

 In Spain, the demand for Ozempic has skyrocketed, and access has not kept pace. The pharmacies struggled with stock shortages, and many private patients are facing high monthly costs to access it for weight loss.

 All of this has made natural alternatives the norm. For people who cannot access injections, this new idea that certain foods can help support similar hormone pathways is life-changing and now a possibility that is gaining scientific backing. 

The foods that mimic Ozempic, and where to find them in Spain

One Standout is psyllium. This is a fibre that expands in the stomach, slows down digestion, and triggers satiety signals. It’s not new; it’s been sold in Spain for years as a digestive supplement, often labelled as Plantago ovata or soluble fibre in herbal shops and the health aisles of Carrefour and Mercadona.

Another standout is fermented dairy, like kefir and natural yoghurt with live cultures. These would support the good microbiome in ways that can indirectly boost the GPL-1 level in Spanish supermarkets, such as Aldi, Lidl, and El Corte Inglés, which have these sections included. Many of these products are priced lower than a single dose of Ozempic.  

Then there’s yerba mate, a traditional infusion that has become increasingly popular in Spain among the large Latin American communities. Early studies suggest that it can slow gastric emptying and also increase GLP-1 secretion after meals. It isn’t hard to find a look in the international food sections or cities like Madrid, Barcelona, and Málaga.

Then you can add to the usual heroes of the Mediterranean diet, which include olive oil, avocado, legumes, and seeds, and these are the foundational elements of food culture that would already support the same hormonal response that current drug makers are chasing.

This is the idea that ordinary, affordable foods that are already sold all across Spain can help simulate the same gut signals, and that’s worth paying attention to. 

No prescription, no miracle, just a rediscovery

The search for alternatives has shifted from being driven by trends to being a matter of necessity. What scientists are now pointing to is not a shortcut; it’s something older and more evident than traditional Spanish foods, when used with intention, can support the body’s appetite signals. 

That is something as remarkable as caffeine or legumes might carry the hormonal echo of an expensive injectable.

It’s not a replacement, nor a miracle, but it’s a reminder that alternatives can be found in supermarkets, not always in pharmacies. Sometimes it’s waiting in your fridge or a shop, or even quietly sitting beside the olive oil.