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“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.
Your appetite’s down, your digestion’s sluggish, and suddenly your daily life revolves around… well, trying to go.
But don’t worry—I’m not going to sit here and tell you to “eat more fibre” and send you on your way. This post is packed with real relief strategies that work with your body (and your busy life).
From smart hydration hacks to easy supplements and gentle movement, these tips will help you stay regular without feeling like you’re on the verge of a digestive meltdown.
Right—let’s get things moving, shall we? Figuratively and literally.
1. Eat More Fibre-Rich, Low-Bloat Foods
Yes, fibre is the holy grail when it comes to GLP-1 constipation—but chucking back a salad the size of your head is not the one.
Instead, go for gentler, low-bloat options like chia seeds, oats, berries, cooked courgette, or even tinned pears. These are easier to digest and won’t leave you bloated and burping.
Pro tip? Add a spoon of chia to your morning yoghurt or smoothie. Small, sneaky, and super effective.
2. Don’t Skip the Electrolytes
Even if you’re drinking plenty of water, if you’re not getting your electrolytes—especially 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.
3. Try Magnesium Citrate Before Bed
If you’re still stuck after all that, magnesium citrate might be your new best friend. It draws water into your 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.
4. Drink More (But Not Just Plain Water)
Yes, hydration matters—but plain water isn’t always enough. Herbal teas (peppermint, ginger, dandelion), bone broth, or watered-down fruit juices can help hydrate your system and stimulate digestion.
Bonus? These are also fab for nausea relief, especially if you’re battling semaglutide nausea in the mornings.
5. Get Up and Walk After Eating
You don’t need to smash out a workout—just move your body.
A short 10-minute walk after meals can work wonders for digestion. It helps things shift along without the uncomfortable gas buildup or bloating.
Plus, it gives you energy—ideal if you’re also navigating GLP-1 fatigue and feeling sluggish AF.
6. Add a Prebiotic or Probiotic
Your gut bacteria might be a bit out of whack thanks to all the medication changes and Wegovy side effects.
Prebiotics (like green bananas or oats) and probiotics (like kefir or a quality supplement) can help get your gut flora back on track and support smoother, more regular movements.
Consistency is key—give it a couple of weeks before judging.
7. Try a Warm Morning Drink Routine
Warm liquids can stimulate digestion like nothing else.
A little lemon water, a mug of peppermint tea, or yes—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.
8. Use a Stool Softener If You’re Really Stuck
When you’re beyond backed up and food just isn’t cutting it, don’t be afraid to use a stool softener (like docusate sodium).
It’s not a harsh laxative—it simply softens things to make it easier to pass.
Use it sparingly, and ideally under medical advice, especially if you’re adjusting your semaglutide dosage chart or dealing with other common side effects.
9. Track What Works for Your Body
Honestly, your bowel habits might be changing from week to week on GLP-1s—especially if you’re still early in the journey.
Use a simple tracker to note what you’re eating, drinking, and trying. You’ll spot patterns (like that magnesium miracle) and feel way more in control.
More awareness = less frustration. And let’s be real, the less time you spend wondering when you’ll finally go, the better.
You might also love:
- GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness
- GLP-1 Nausea Relief: Easy Tips to Calm Your Stomach
- GLP-1 Dry Mouth and Dehydration: Stay Refreshed and Hydrated
- GLP-1 Fatigue Fix: Get Your Energy Back
Conclusion
GLP-1 constipation doesn’t have to ruin your progress or your mood. With the right food, fluids, and gentle fixes, you can feel like yourself again—without spending half your day googling “how to poo naturally.”
Next Steps
“Small shifts create big movement—literally and figuratively.”
Grab your free GLP-1 Starter Kit – packed with food swaps, supplement tips, and daily habits to keep you feeling good (and regular).
Struggling with trapped wind too? Read next: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness
Or explore the full GLP-1 Side Effect Survival Guide to get real relief, fast—without second-guessing every meal.
