How to minimize constipation on a GLP-1

Few things are more glamorized in our culture than weight loss, and few things are less glamorous than talking about bowel movements. Yet the two are linked, since constipation — defined as having three or fewer bowel movements in a week, and/or hard stools that can potentially be painful to pass — is one of the most common side effects of GLP-1 medications. Research indicates this could result from slower GI emptying on a GLP-1.

Water is necessary for keeping stool soft and moving through your digestive tract. If you’re eating food and lacking water, you can develop hard stools that are painful to pass.

Try to hit — or beat — the recommended minimum of 73 ounces of water daily for women and 100 ounces for men, but keep in mind that your needs may change depending on your weight, activity level, and the type of food you’re eating. If your urine is pale yellow or straw-colored, that indicates that you’re well-hydrated. If it takes on a more amber hue, that could hint at dehydration.

Bored with the taste of plain water? Consider flavor enhancers like a sprig of mint or a slice of lemon or cucumber.

The minimum average that’s recommended is around 25 grams of fiber per day, but it varies by age and sex. Get that by eating a variety of fruits, vegetables, nuts, seeds (like a teaspoon of flaxseeds or chia seeds on your yogurt), legumes, and whole grains. Since GLP-1s can significantly reduce your appetite, you may have trouble getting enough fiber from food alone. If that’s the case, try adding a psyllium husk fiber supplement (like Metamucil). One teaspoon a day is a good way to start, potentially increasing to 2-3 teaspoons per day if necessary. Make sure you’re drinking enough water when adding a psyllium supplement, because adding these without adequate hydration can actually worsen constipation.

Exercise stimulates your colon, so food can pass through at a faster rate. Try going for a walk, swimming, practicing yoga, taking a dance class, lifting weights, or anything else that gets you moving.

If you’ve tried all of the tips above and still things aren’t moving along, you may want to try a gentle osmotic laxative, such as Miralax (one cap full in 4 to 8 oz of water, once a day). This draws water into the intestinal tract to soften stool, so it’s important to continue drinking water to avoid dehydration.

Learn about other GI GLP-1s side effects — and how to treat them

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