Semaglutide is a powerful GLP-1 receptor agonist for managing type 2 diabetes and obesity. While it offers significant benefits in weight loss and blood sugar control, one side effect patients experience is constipation. Though uncomfortable, this side effect can usually be managed with a few lifestyle adjustments. Here are several tips to help you manage constipation while taking semaglutide so you can maximize its benefits and minimize discomfort.

Stay hydrated

One of the simplest ways to manage constipation is to drink more water. Dehydration can make your digestive system sluggish, resulting in harder stools that are difficult to pass. When using semaglutide, which can cause dehydration, staying well-hydrated is crucial.

Aim for at least 8 to 10 glasses of water daily, or even more if you’re active. If you find it challenging to drink enough water, try carrying a reusable bottle with you and setting reminders on your phone. Herbal teas, like peppermint or ginger, and water-rich foods, like cucumbers, watermelon, and oranges, can also help you stay hydrated and support your digestion.

Increase your fiber intake gradually

Fiber plays a critical role in preventing constipation by adding bulk to your stool, making it easier to pass. However, introducing too much fiber too quickly can cause bloating. To avoid this, gradually increase your fiber intake over a week or two, allowing your body to adjust.

Focus on including fiber-rich foods like whole grains, leafy greens, beans, and fresh fruits. Insoluble fiber, found in foods like whole grains and certain vegetables, helps bulk up stools, while soluble fiber in oats and fruits absorbs water and softens stools. Aim for a total fiber intake of 25 to 30 grams daily, but start slowly if you’re not used to high-fiber diets.

Incorporate probiotics and prebiotics into your diet

Probiotics and prebiotics support your gut health and can help alleviate constipation. Probiotics are beneficial bacteria found in fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, while prebiotics are non-digestible fibers that feed these bacteria and are found in foods like bananas, onions, and garlic.

Adding both to your diet can improve digestion and help maintain regular bowel movements. If you’re new to probiotics, consider starting with a small amount, as a sudden increase may initially cause gas or bloating. You can also consider a probiotic supplement, but consult Genesis Lifestyle Medicine or your healthcare provider before beginning any supplement.

Engage in regular physical activity

Exercise can be a simple yet effective remedy for constipation. It stimulates the muscles in your intestines, helping to move stool through your digestive tract. Even a daily 20-to-30-minute walk can significantly improve your digestion and relieve constipation. For a balanced approach, engage in a mix of aerobic exercises, like walking or cycling, and strength training.

To encourage digestion, try incorporating gentle exercises, like yoga or stretching, especially after meals. You don’t need to embark on a rigorous workout regimen; even light movements can make a noticeable difference in how your body processes food.

Avoid high-fat, low-fiber foods

While it can be tempting to indulge in convenient, processed foods, they’re often high in unhealthy fats and low in fiber, which can exacerbate constipation. Foods like fried items, processed snacks, and sugary treats can slow digestion and worsen constipation. Limit these foods while on semaglutide and replace them with whole, natural foods that support digestion.

Consider swapping fast food for homemade meals that contain lean proteins, whole grains, and a variety of vegetables. Cooking at home allows you to control the ingredients and portion sizes, reducing your intake of fats that may interfere with digestion.

Use stool softeners or mild laxatives, if necessary

If lifestyle changes aren’t enough to relieve your constipation, consider using stool softeners or mild laxatives under medical supervision. Stool softeners add moisture to your stool, making it easier to pass, while gentle laxatives stimulate bowel movements. However, these products should only be used briefly to avoid dependency or disruptions to your natural bowel patterns.

Before starting any laxative or stool softener, consult Genesis Lifestyle Medicine or your healthcare provider to discuss the best options and proper dosages, especially if you are on other medications that may interact with these products.

Practice mindful eating

Eating mindfully and slowly can help improve digestion, making it easier for your body to process food and absorb nutrients. Eating too quickly makes you more likely to swallow air, which can lead to gas and bloating, further contributing to constipation. Try to eat in a relaxed environment, focusing on each bite, and take the time to chew your food thoroughly.

Mindful eating also means paying attention to portion sizes. Overeating can lead to discomfort and digestive issues, so listen to your body’s hunger and fullness cues to avoid overloading your digestive system and maintain comfort.

Consult Genesis Lifestyle Medicine for advice

Finally, if you continue to experience constipation or if it becomes severe, consult your provider at Genesis Lifestyle Medicine. Our medical providers can offer tailored advice or adjustments to your GLP-1 medication and may offer other solutions to improve your digestive health. Schedule a consultation at Genesis Lifestyle Medicine, we work with you to ensure you achieve your health goals safely.