If you are on a GLP-1 and things have slowed down, you are far from alone. Constipation is one of the side effects listed most often in the prescribing information for these medications.
Why it happens
- Slower digestion. GLP-1 medications slow down how fast your stomach empties, and digestion overall can feel slower.
- Less food. Smaller portions usually mean less fiber.
- Less fluid. With less appetite, many people also drink less.
Fiber: how much, and how
The US Daily Value for fiber is 28 g a day. The Dietary Guidelines for Americans express it as 14 g per 1,000 calories. When you eat less, reaching it takes a bit of planning.
Go slowly. Adding a lot of fiber at once can cause gas and bloating. Add a little every few days.
Drink with it. Fiber works with water. More fiber without more fluid can make things worse.
Easy fiber sources
| Food | Fiber, about |
|---|---|
| Raspberries, 1 cup | 8 g |
| Lentils, cooked, 1/2 cup | 8 g |
| Black beans, cooked, 1/2 cup | 7.5 g |
| Pear, 1 medium | 5.5 g |
| Broccoli, cooked, 1 cup | 5 g |
| Rolled oats, 1/2 cup dry | 4 g |
| Chia seeds, 1 tbsp | 4 g |
Approximate values from USDA FoodData Central.
Other things people find helpful
- Moving during the day, even a short walk
- A regular time for the bathroom
- Noting when it happens: some people notice a pattern with their shot week
When to call your prescriber
- It lasts more than a few days or keeps coming back
- Severe or ongoing stomach pain, bloating, or vomiting
- You cannot pass gas
Ask your prescriber or pharmacist before starting laxatives or fiber supplements.
Sources
- Prescribing information for Wegovy, Ozempic, Zepbound and Mounjaro: adverse reactions.
- FDA, Daily Value on the Nutrition Facts label.
- USDA FoodData Central.