Constipation on GLP-1: The Fibre and Fluids That Help

GLP-1 medication slows down how quickly food moves through your gut. That is part of why you feel fuller for longer, but it can also slow things down at the other end. Constipation is one of the most common side effects people mention.

See your GP or prescriber if you have severe tummy pain, are being sick, have not opened your bowels for several days despite these steps, or notice blood in your stool.

Build up fibre, gradually

UK guidance recommends 30 grams of fibre a day for adults, and most people fall well short. Add it slowly over a couple of weeks, because a sudden jump can cause wind and bloating.

• Oats, porridge or overnight oats
• Beans, lentils and chickpeas in soups, stews and salads
• Wholegrain bread, pasta and rice
• Vegetables at every meal, with the skins left on where you can
• Fruit, especially kiwi, pears, berries, plums and prunes
• Seeds: chia and ground flaxseed stirred into yoghurt or porridge

Drink enough

Fibre needs fluid to work. Without it, more fibre can actually make constipation worse. Keep a water bottle with you and sip through the day. Pale straw-coloured urine is a good sign you are drinking enough.

Do not skip meals

Eating regularly helps keep your gut moving. When appetite is very low, small regular meals and snacks are better than one big meal late in the day.

Keep moving

Gentle activity such as a daily walk helps stimulate the bowel.

Routine helps

Try to give yourself unhurried time in the morning, after breakfast, when the gut is naturally more active. A small footstool to raise your knees can make things easier.

What about laxatives?

If food and fluid changes are not enough, speak to your pharmacist, GP or prescriber about what is suitable for you rather than guessing.

A gut-friendly eating plan is a core part of how Emily supports clients. See GLP-1 support and gut health, or read what to eat for Mounjaro side effects.

This article is general nutrition information, not medical advice. If you are taking GLP-1 medication, follow your prescriber’s guidance and speak to them before changing your diet, especially if you have diabetes or another medical condition. Read our health disclaimer.