This was my new life. I had just started my GLP-1 medication journey and was feeling pretty proud of my progress. That is, until one fateful morning when I found myself desperately googling “how long can someone go without pooping?” While sitting on my toilet for what was probably two hours hoping and waiting, my smartwatch had just congratulated me on completing my daily sitting goal. This is not exactly the wellness achievement I had in mind.
“I’ve lost 20 pounds,” I texted my bestie, “but I’m pretty sure it is all still inside me somewhere!”
If you are like me (and countless others), you have probably discovered the often discussed side effect of GLP-1 medications like Ozempic, Wegovy, Mounjaro and Zepbound: the dreaded constipation. Do not worry, let me share some tips to turn your bathroom breaks from SOS situations, into smooth sailing.
Understanding Why GLP-1 Medications Cause Constipation
Before we dive into solutions, let’s understand why your digestive system is moving slower than a sloth in meditation:
The Science Behind the Slowdown
- Delayed Gastric Emptying: GLP-1 medications intentionally slow down your stomach emptying process. While this helps with weight loss and blood sugar control, it can also lead to a backup in your digestive system. Remember, delayed gastric emptying causes the poo poo train will be delayed leaving the station too.
- Reduced Intestinal Motility: These medications decrease the natural wave-like movements (peristalsis) in your intestines, making waste travel slower than your rush hour commute home from work.
- New Eating Patterns: With reduced appetite comes reduced food intake, which means less bulk to push things through your system.
10 Game-Changing Solutions for GLP-1 Constipation
1. The Fiber Revolution
Think of fiber as your intestines’ personal trainer. Not all of it tastes like tree bark! It gets things moving and keeps them toned. Start with 5g extra fiber per day and gradually increase to avoid bloating. Here is a suggested fiber game plan:
- Soluble Fiber Champions:
- Ground flaxseeds (add to smoothies)
- Chia seed pudding
- Oat bran (more effective than regular oatmeal)
- High fiber wraps, tortillas and breads
- Insoluble Fiber Heroes:
- Leafy greens
- Brussels sprouts
- Sweet potatoes with skin
- Quinoa
2. The Hydration Solution
Water is your colon’s best friend. It is so important to stay properly hydrated. Drink 80 to 100 ounces of water daily. I know some days it is hard, but it is time to start forming new, healthier habits. Set phone reminders every hour. Use a marked water bottle and try to take sips throughout the day. Try not chug it, this is not a college drinking game. Mix it up with warm water and fresh lemon first thing in morning, and do not forget to add electrolytes to prevent dehydration.
3. Movement Magic
Exercise is not just for your muscles, it is for your gut too:
- Morning Mobility Routine:
- 10 minutes of gentle yoga
- Cat-cow poses
- Torso twists
- Deep squats
- Throughout the Day:
- Walk 10 minutes after each meal
- Take standing breaks every hour
- Try rebounding (mini-trampoline exercises)
4. The Probiotic Protocol
Support your gut bacteria like they’re your personal cheerleading squad (Rah Rah ooh La La – yes I am singing Bad Romance right now from Lady Gaga):
- Food Sources:
- Sugar-free kombucha
- Greek yogurt
- Kefir
- Kimchi
- Supplement Strategy:
- Look for products with multiple strains, I love these Digestive Advantage Gummies!
- Aim for at least 10 billion CFUs
- Take on empty stomach
5. Natural Remedies That Actually Work
Before reaching for harsh laxatives, try these gentle alternatives:
- Magnesium citrate supplements (300-400mg before bed). Magnesium in various forms is such an important supplement when being on a GLP-1 medication. You can learn more by reviewing this article here.
- Ginger tea with raw honey
- Aloe vera juice (2oz daily)
6. Bathroom Habits Matter
Create a bathroom routine that is comfortable and supports success:
- Schedule bathroom time 30 minutes after meals
- Use a squatty potty or foot stool. People say these are amazing! You may think it is silly, but I love my Squatty!
- Practice deep breathing while on toilet
- Never rush or force things. You do not want to suffer from the Hems!
7. Supplement Support
Sometimes nature needs a little nudge and here are some over the counter products that can really help. You can head over to Amazon to shop some of my favorite supplements!
- First Line Options:
- Magnesium oxide, commonly sold as Mag 07
- Vitamin C powder
- Digestive enzymes with meals
- Second Line Options:
- Gentle osmotic laxatives
- Stool softeners
- Probiotic/prebiotic combinations
8. Diet Modifications
Small but smart food choices can make a big difference in makinig your day a smooth move!
- Foods to Include:
- Prunes and figs.
- Coconut oil
- Bone broth
- Fermented vegetables
- Foods to Limit:
- Processed carbs
- Dairy products
- Red meat
- Artificial sweeteners
9. Stress Management
- Practice progressive muscle relaxation
- Try belly breathing exercises
- Consider meditation apps
- Get adequate sleep
10. When to Call Your Healthcare Provider
Some red flags that warrant medical attention. Remember to always consult your medical provider when you try new supplements or experience any of these red flags.
- No bowel movement for more than 5 days
- Severe abdominal pain
- Blood in stool
- Persistent bloating
The Bottom Line
Living your best life on GLP-1 medications does not mean accepting constipation as your new normal. With these strategies, you can maintain regular bowel movements while still enjoying the benefits of your medication. The best part is when you get things moving successfully, you will have more Whoosh days. Everyone loves a whoosh, when that scale seems to drop 3 or more pounds overnight, right?
You too can achieve digestive harmony, it just takes a little patience, planning, proactive monitoring and perhaps a sense of humor about the whole situation. Have you tried any of these strategies? Share your experience in the comments below, and don’t forget to subscribe for more practical tips and solutions!
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