Tips for constipation relief

Tanya Reynard | Last update: 1st May 2025

Why does constipation happen?

GLP-1 weight loss drugs, like Wegovy (Ozempic), Mounjaro and Saxenda, slow digestion to help regulate appetite and promote feelings of fullness. However, this delayed gastric emptying can sometimes lead to constipation.

Factors contributing to constipation:

• Slower digestion: The delay in stomach emptying reduces the frequency of bowel movements.
• Reduced food intake: Eating less means less material for your digestive system to process.
• Dehydration: A common side effect of eating less and focusing on different foods.

Food and hydration fixes

Dietary tweaks can go a long way to help your constipation. Here are some helpful diet changes you can make:

1. Increase your fibre intake

Include high-fibre foods like oats, whole grains, fruits, and vegetables in your meals.

• Add flaxseeds or chia seeds to smoothies or yoghurt for an extra fibre boost.
• Gradually increase fibre intake to avoid bloating.

2. Stay hydrated

• Drink plenty of water throughout the day to keep your digestive system running smoothly.
• Aim for at least 8 glasses (about 1.5 – 2 litres) of water (or other fluids) daily, or more if you’re active.
• Herbal teas or warm water with lemon can help stimulate digestion.

3. Consider probiotics

Probiotics are live microorganisms (often bacteria or yeast) that are believed to provide health benefits if you consume them in adequate amounts. They are commonly referred to as “good” or “friendly” bacteria because they help maintain a healthy balance of microbes in your gut, which can support various aspects of your health. 

• Foods like yoghurt, kefir, or fermented vegetables can support gut health.
• A probiotic supplement may also help balance your digestive system.

Movement and lifestyle habits

Physical activity and mindful habits can give you better digestion and bowel movement regularity.

1. Stay active

• Incorporate light exercises such as walking, yoga, or swimming into your daily routine.
• Even a 10-minute walk after meals can help stimulate digestion.

2. Try gentle stretches

• Simple stretches, like twisting from side to side or bringing your knees to your chest while lying down, can encourage bowel movements.

3. Establish a routine

• Try to use the bathroom at the same time each day to train your body.
• Avoid rushing; take your time to allow your body to respond naturally.

Constipation doesn’t have to derail your progress

With a few dietary changes, better hydration, and mindful habits, you can manage constipation effectively. 

Remember, if symptoms persist, consult your doctor or healthcare provider for advice.

Other side effects you may be experiencing

Weight-loss medications can be really effective, but like all treatments, they can come with side effects. Not everyone experiences them, and for most, they are temporary and manageable but some of the more common are nausea, constipation and bloating. Check out our other articles on side effects, why they happen, what you may experience and how you can manage them:

Tips to beat nausea: the most common weight loss drug side effect

Feeling bloated? Tips to ease the discomfort

Have you found ways to manage constipation while on GLP-1 treatments? Share your tips with the SlimrChat community and help others find relief. Click the button below and join the chat now!