Nutrition for Weight Loss

“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.

“I’m barely eating, so why do I feel like I’ve swallowed a balloon?” If that’s been your vibe since starting Wegovy, Ozempic, Mounjaro or compounded semaglutide, you’re in good company. GLP-1 bloating is one of the most common side effects, and let’s be honest—it’s absolutely grim.

Tight waistband, trapped wind, belly like a beach ball… it’s not exactly the glow-up you imagined when you got your jab.

But here’s the good news: you don’t have to just suffer through it with a hot water bottle and a grimace. This post is packed with simple, actually effective tips to deflate the bloat and feel like yourself again.

We’ll cover what’s behind that gassy, sluggish feeling, how your daily habits might be stirring the pot, and what you can tweak to calm things down fast. Think smart swaps, realistic remedies, and a few GLP-1 supplements that don’t mess about.

Whether you’re adjusting to your semaglutide dosage chart, exploring the Volumetrics diet, or just figuring out what to eat on GLP-1 meds without turning into a human balloon—this is for you.

Right. Let’s sort that bloat out, shall we?

1. Switch Up Your Fibre (Gently Does It)

Yes, fibre is fab. It’s food for digestion, helps with blood sugar and keeps things moving. But on GLP-1s?

Too much too soon = bloating disaster.

If you’ve suddenly gone from beige carbs to lentils, broccoli and flaxseed smoothies, your gut is in full protest mode.

Try low-FODMAP, gentle fibres like oats, carrots, courgette, and tinned peaches. Build up slowly. Your belly needs time to catch up with your “new me” energy.

2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)

If you’re necking sparkling water all day—babe, that’s gas in a glass. Those bubbles don’t magically disappear once they hit your stomach.

And when digestion’s already moving slower (thanks, medication side effects), that trapped gas has nowhere to go but… awkward.

Swap it for flat water, herbal teas, or ginger and peppermint infusions for bonus nausea relief and digestion support.

3. Try Smaller, More Frequent Meals

This isn’t just a calorie-counting thing—it’s a comfort thing. Large meals take longer to digest, especially when semaglutide and nausea have slowed your gut right down.

That full, heavy, overstuffed feeling? Not the vibe.

Break up your meals into smaller portions, spaced out across the day. You’ll still get the nutrients you need, but with way less discomfort.

4. Walk It Out After Eating

No need to powerwalk like you’re late for the school run. Just 10–15 minutes of light movement after eating helps food move along your digestive tract and reduces the build-up of pressure.

Plus, it’s great for your mood and energy (GLP-1 fatigue, I see you).

Not only does it support gut motility, but it also helps your body feel less like a balloon and more like, well… you.

5. Go Easy on Protein Bars & Sweeteners

Look, protein bars are convenient—but a lot of them are sweetened with sugar alcohols like erythritol or sorbitol. And those? They’re like kryptonite for a sensitive stomach.

Cue bloating, wind, and bathroom drama.

If you want protein without the puff, opt for whole sources like eggs, cottage cheese, or a clean protein shake without loads of artificial ingredients.

6. Try Herbal Helpers Like Peppermint or Ginger Tea

These are old-school remedies for a reason—they work.

Peppermint helps relax the digestive tract and reduce gas, while ginger tackles both GLP-1 bloating and nausea like an absolute champ.

Sip slowly after meals or when your stomach starts feeling dodgy. Bonus points if you do it in a giant mug with your feet up. Wellness queen energy.

7. Avoid Eating Too Fast

You might be eating less—but are you still hoovering it down like someone’s about to nick your plate? When you eat quickly, you swallow air. More air = more bloating.

Plus, you’re giving your body zero time to register fullness or digest properly.

Chew slower. Put the fork down between bites. I promise your food isn’t going anywhere (and you’ll feel way better for it).

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8. Try Digestive Enzymes or Simethicone

If your bloating feels more like trapped gas than food baby, simethicone (like Wind-Eze or Gas-X) might just be your new best friend. It breaks down gas bubbles and gives quick relief.

Digestive enzymes can also help if your body’s struggling to process certain foods.

Always check with your GP or pharmacist if you’re unsure, especially with other GLP-1 supplements in the mix.

9. Loosen Up—Literally

High-waisted gym leggings are cute… until they start cutting off circulation and making your bloating worse.

The same goes for tight waistbands and shapewear.

If you’re already uncomfortable, don’t make it worse. Wear something stretchy. This is your permission slip to rock your comfies while your digestion sorts itself out.

Priorities, yeah?

Feeling seen? You’ll love these posts too:

• GLP-1 Nausea Relief: Easy Tips to Calm Your Stomach
• GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
• GLP-1 Acid Reflux and Heartburn: Stop the Burn
• GLP-1 Dry Mouth and Dehydration: Stay Refreshed and Hydrated

Conclusion

You don’t have to live in trackies with a hot water bottle strapped to your belly. These tips can help you beat GLP-1 bloating, get your comfort back, and start enjoying your progress again—without the err… wind.

Next Steps

“You don’t have to feel perfect to feel better—just start small and stay consistent.”

Grab your free GLP-1 Starter Kit—it’s packed with quick tips, food swaps, and habit hacks to ease the most common GLP-1 side effects (bloating included).
Feeling backed up too? Head straight to our next post: GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
Or browse the full GLP-1 Side Effect Survival Guide for real solutions that work in real life.

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