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16 Easy Ways to Tackle GLP-1 Constipation and Stay On Track
Does Semaglutide Cause Constipation? GLP-1 can be a game changer for losing weight and managing diabetes, but constipation can put a real damper on your treatment experience. If you're starting GLP-1 therapy or have been on these medications for a while, you've probably heard of GLP-1 constipation. This condition, although not widely discussed, can make it uncomfortable to adhere to your treatment plan consistently. In this article, we'll explore how GLP-1-induced constipation occurs, its underlying causes, and effective ways to find relief, allowing you to stay on track with your weight loss or health journey.
MeAgain's GLP-1 app can help you achieve your goals by giving you the tools and resources you need to stay consistent with your medication and manage side effects like constipation.
Table of Contents
What is GLP-1 Constipation and What Causes It?
“I’m losing weight… but I haven’t had a proper poo in a week.” Sound familiar? You’re not the only one clutching your stomach and wondering if your insides are staging a protest. GLP-1 constipation is real, it’s common, and honestly—it’s a bit of a buzzkill when you’re trying to feel your best. Whether you’re on Wegovy, Ozempic, Mounjaro, or a compounded semaglutide, that uncomfortable back-up is one of the most frustrating GLP-1 side effects.
A Temporary Side Effect of Medication
Constipation can be defined as having three or fewer bowel movements in a week. You may also experience hard and dry stools that can be painful to pass. However, this symptom is just a phase as your body needs time to adjust to medication. As you adapt, side effects will decrease, but notify your clinician if they persist or worsen.
Why Do GLP-1 Medications Cause Constipation?
To understand why constipation occurs, we need to examine how GLP-1 receptor agonists function.
GLP-1s: Hormones for Digestion & Weight Loss
GLP-1s, or Glucagon-like peptide 1, are naturally occurring hormones secreted by your intestine during digestion. It plays a vital role in regulating blood sugar, appetite, and, most importantly, digestion. GLP-1 medications mimic this hormone and help you lose weight primarily through slowing down stomach emptying.
How GLP-1s Impact Digestion and Appetite
This mechanism works to suppress your appetite but also delays digestion and subsequently the absorption of food in your intestines. The downstream effect of this slowing is that GLP-1s reduce the speed at which food passes through the body, thereby delaying its conversion into waste. The longer food spends in your intestine, the more water is absorbed. This results in harder, drier stools that are more difficult for your body to pass.
Reduced Caloric and Fiber Intake
Patients on GLP-1 medications often eat significantly less food due to the medication's appetite-suppressing effects. With this drop in total intake comes a corresponding drop in Fiber, Fluid, Magnesium, potassium, and other motility-supporting nutrients. This creates the perfect storm for sluggish bowels.
Dehydration
Many patients also drink less water without realizing it. Less fluid in the gut means:
Less lubrication
Firmer stools
Slower transit
Dehydration also concentrates electrolytes, such as calcium, which can have constipating effects.
How Common is It?
In the STEP and SURMOUNT trials: Constipation was reported in up to 24% of patients. Semaglutide 18-23% of patients on tirzepatide experienced constipation. It is one of the top three side effects of these medications and is more frequent in those who:
Lose weight rapidly
Eat low-fiber diets
Are female (due to hormonal factors affecting gut motility)
Luckily, there are some easy changes you can make to your diet and lifestyle that will help counteract the effects of drier and harder stools and provide relief from GLP-1-related constipation.
Related Reading
How to Reduce Constipation on a GLP-1 Medication
1. Crank Up the Waterworks for GLP-1 Constipation Relief
Water intake is crucial, whether you’re on medication or not. Aside from its numerous other vital roles in the body, water’s also necessary for keeping stool soft. Water even keeps things moving through your digestive tract, pushing stool more effectively. If you’re eating food and not drinking enough water, you can develop hard stools that are painful to pass. Typically, the recommendation is 73 ounces for women and 100 ounces for men (minimum), but you can schedule a call with our dietitians to get a more accurate idea of what’s best for you.
Tip: Keep a large, refillable water bottle on hand and set phone reminders to help reach your water goals. If you don’t love the taste, consider flavor enhancers!
2. Eat More Fiber-Rich Foods to Avoid Constipation on GLP-1s
Fiber is a carbohydrate, but unlike most carbohydrates that are broken down through digestion, fiber can’t be digested. This plays a role in its many functions. First, fiber will slow down digestion, keeping you fuller for a more extended period. So foods that are higher in fiber—for example, fruits, vegetables, brown rice, whole grain breads and oats—will provide more satiety. Sometimes, focusing solely on protein goals can overlook other essential food groups. Fiber comes in two forms:
Soluble
Insoluble fiber
Soluble fiber means it can dissolve in water, forming a gel-like substance and pulling things through the digestive tract. In this way, soluble fiber helps lower both cholesterol and blood glucose levels.
Fiber-Rich Foods
Insoluble fiber can’t dissolve in water, so it adds bulk to stool to help move things through. Therefore, both types of fiber are crucial for reducing constipation. Foods typically contain a combination of the two types of fiber, meaning eating a variety of:
Fruits
Vegetables
Nuts
Seeds
Legumes
Grains
Meeting Daily Requirements for Digestive Health
These will provide you with adequate amounts of both. When snacking on packaged foods, read the nutrition label and look for fiber content listed under carbohydrates. Typically, you’ll want at least 3 grams of fiber per serving. The recommended dietary intake of fiber for adults is 25 to 35 grams per day. This can be more easily achieved by consuming whole fruits/vegetables instead of juices, replacing white bread and pasta with whole grains, and incorporating foods like flaxseeds and chia seeds into your diet.
Tip: Add 1 tablespoon of ground flaxseeds or 1 tablespoon of chia seeds to your breakfast cereal, oats or yogurt to increase fiber.
3. Reduce Constipation by Avoiding Certain Foods
Some foods can make constipation worse, especially when combined with the effects of GLP-1 medications. For example, high-fat foods can slow down digestion, leading to increased bloating and constipation.
Foods to Avoid
Processed foods: High in unhealthy fats and low in fiber, these can worsen constipation.
Dairy: While some people can tolerate dairy, it can sometimes contribute to constipation, especially if you’re sensitive.
Refined grains: White bread and pasta lack the fiber needed to support regular bowel movements.
4. Fiber Supplements Can Help Ease Constipation on GLP-1s
For some, reaching fiber goals through food alone may be challenging, and while a food-first approach is ideal, a fiber supplement may be beneficial in this case. Start slowly and increase the dosage if necessary; however, consulting with your clinician or dietitian can be most helpful.
Recommendation: Our top pick for a fiber supplement is psyllium husk. Starting with one teaspoon a day is a good approach, and you can increase to 2-3 teaspoons per day if necessary.
Tip: If you’re already getting enough fiber from foods, avoid supplementation as excess fiber can also cause constipation.
5. Get Moving to Help GLP-1 Bowel Problems
Exercise is essential for overall health, and it can also be beneficial if you’re experiencing constipation. The way this works is that exercise stimulates the colon, allowing food to pass through at a faster rate. Exercise can take many forms, including going for a:
Walk
Swimming
Practicing yoga
Taking a dance class
Lifting weights
Making Fitness Enjoyable & Sustainable
If you can find something you enjoy, it will be easier to maintain.
Recommendation: Aim to get 150 minutes of moderate-intensity physical activity plus 2 days of muscle strengthening exercise each week. You can also schedule a call with our fitness professional to get personalized recommendations to help reach this goal based on your starting point.
Tip: Taking a morning walk is an easy way to incorporate exercise into your daily routine.
6. Use Over-the-Counter Options if Needed
Laxatives can be used when constipation persists despite taking all the previously mentioned measures. They aren’t something to rely on and to use continuously, and you should confirm with your clinician before taking any. The function of laxatives depends on the type; some laxatives directly stimulate the colon to cause movement, while others draw water into the intestinal tract to soften stool. For this reason, it is important to continue drinking to avoid dehydration.
Recommendation: Use Miralax (one capful) in 4 to 8 oz of water, once daily, for up to 7 days. Otherwise, try a stool softener such as Colace or Senna.
Tip: Some teas contain senna leaf, which can have a more pleasant taste than traditional chewable tablets.
7. Manage Your GLP-1 Dosage
Constipation on GLP-1 medication may be dose-dependent. If you are experiencing severe constipation, discuss the possibility of adjusting your medication dose with your healthcare provider. They may recommend reducing the dose or trying an alternative treatment to achieve better bowel regularity while still managing your blood sugar levels effectively.
8. Don’t Skip the Electrolytes
Even if you’re drinking plenty of water, if you’re not getting your electrolytes—primarily sodium, potassium, and magnesium—you’re missing a trick. Without them, your body can’t move water into your intestines properly, which means your poo stays dry and hard. Start your day with an electrolyte drink (or powder) before your coffee. Trust me, your gut will thank you.
9. Try Magnesium Citrate
If you’re still stuck after all that, magnesium citrate might be your new best friend. It draws water into my bowel and gets things moving without the drama of harsh laxatives. Take it at night, and with any luck, you’ll wake up ready to greet the loo like an old mate. Always check with your GP or pharmacist first, especially if you’re on other GLP-1 supplements.
10. Add a Prebiotic or Probiotic
Your gut bacteria may be out of balance due to the changes in medication and the side effects of Wegovy. Prebiotics (such as green bananas or oats) and probiotics (like kefir or a high-quality supplement) can help restore your gut flora and support smoother, more regular bowel movements. Consistency is key, give it a couple of weeks before making a judgment.
11. Use Natural Prokinetics and Bowel Support Agents
These substances stimulate natural gut movement without dependency:
Mag Citrate: Gently draws water into the colon.
Vitamin C: Acts as a mild laxative when taken in higher doses.
EZ-Go: our gentle daily bowel support formula with magnesium and herbal motility enhancers.
Ginger and motility bitters: Stimulate digestive secretions and flow.
12. Reduce Stress and Balance the Nervous System
Constipation is linked to poor vagal tone and excessive sympathetic (fight-or-flight) activity.
Interventions
Deep diaphragmatic breathing: (5-10 minutes before meals)
Vagal nerve stimulation: (gargling, humming, cold exposure)
Adaptogenic herbs: (ashwagandha, rhodiola) if stress is chronic
13. Try a Warm Morning Drink Routine
Warm liquids can stimulate digestion like nothing else. A little lemon water, a mug of peppermint tea, or even coffee can help get the gut moving in the morning. It’s like giving your insides a gentle nudge instead of a shock. Pair this with a short walk and you’ve got yourself a morning “movement” ritual.
14. Keep a Food Diary
Certain foods or dietary habits can sometimes exacerbate constipation. Keeping a food diary can help you identify triggers and make necessary adjustments to your diet. Note the foods you consume, your daily water intake, and any symptoms of constipation. Over time, patterns may emerge that can help you pinpoint the culprits.
15. Be Patient and Consistent
Managing constipation on GLP-1 medication may take some time and experimentation. Be patient with yourself and stay consistent with your dietary and lifestyle changes. It may take a few weeks to notice significant improvements in bowel regularity, so don’t get discouraged if you don’t see immediate results.
16. When to See a Doctor
If your constipation persists for several weeks and does not respond to any of these lifestyle interventions or over-the-counter treatments, you should contact your practitioner for guidance. If you are someone who suffers from severe constipation regardless of medications, you may not be a good candidate for GLP-1s. There are additional rare but serious side effects you should be aware of when taking GLP-1s, including:
Severe abdominal cramping
Significant pain during bowel movements
Bloody stool
Persistent vomiting
These side effects could indicate an intestinal blockage or gastroparesis and you should discontinue your medication and seek medical advice immediately.
Related Reading
How Long Do Semaglutide Side Effects Last
Does GLP-1 Make You Tired
How Long Does It Take for Semaglutide to Suppress Appetite
Can Semaglutide Affect Your Period
Download our GLP-1 app to Turn Your Weight Loss Journey into Your Favorite Game
GLP-1 constipation is a term used to describe the severe constipation that can result from taking GLP-1 medications. Most people experience some gastrointestinal side effects when starting a GLP-1 medication for weight loss. Nevertheless, with time, these symptoms usually improve and may even resolve completely. Constipation can become problematic when it is severe and persistent. GLP-1 constipation can occur when the normal bowel function is disrupted, leading to infrequent and difficult-to-pass stools.
Your Partner in Healthy Weight Loss on GLP-1 Medications
Starting Ozempic, Wegovy, or Mounjaro? The medication will help you lose weight, but avoiding nasty side effects like muscle loss and severe constipation takes work. MeAgain turns that work into a game with our adorable capybara that helps you hit your protein, fiber, water, and exercise goals. Capture your incredible transformation with our Journey Card, because when you're changing this fast, you'll want to remember every milestone. It's the only all-in-one GLP-1 app that makes staying healthy as addictive as the results it delivers. Download MeAgain and turn your weight loss journey into your favorite game.
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Does Semaglutide Make You Tired
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