Hello, I hope you’ve all been having a great week and the sudden Autumnal weather is agreeing with you! If you’ve been around here a while, you’ll know I love sharing practical tips for making life (and health) that little bit easier. Recently, several people have asked me about diet medications and some of the less pleasant side effects they can bring – particularly constipation. While it’s not the nicest topic to talk about, it’s a really common issue. The good news is there are plenty of simple, natural strategies that can help. Whether you’re adjusting to new medication, changing your eating habits, or just want to support better digestion, these gentle diet and lifestyle tweaks can make all the difference.
Weight Loss Medication
Wegovy (semaglutide) is a powerful GLP-1 receptor agonist widely prescribed for weight management in the UK and around the world. While effective for sustainable weight loss, one of the most common side effects is constipation, especially in the early weeks as your body adjusts to the medication. The good news is, with the right dietary and lifestyle strategies, constipation on Wegovy can be managed and often prevented so you can stay focused on your health and wellness goals.
Why does Wegovy cause constipation?
Wegovy works by slowing down gastric emptying and reducing appetite, which means food spends more time in your digestive system before moving through. This can lead to less frequent, drier, and harder stools, making bowel movements more difficult and uncomfortable. Additionally, because people often eat less and may inadvertently reduce their fibre and fluid intake and eat avoidable food while on Wegovy, constipation risk increases further. For most, these symptoms improve within a few weeks as your body adapts, but proactive management can make the process smoother and more comfortable.
Step-by-step guide: Diet changes to ease constipation on Wegovy
1. Increase fibre intake gradually
Aim for 25–35 grams of fibre per day from whole foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. Fibre adds bulk to stools and helps them retain water, making them softer and easier to pass. Some of the best fibre-rich foods include:
- Fruits: Prunes, figs, berries, kiwis, pears, apples (with skin), oranges, bananas.
- Vegetables: Leafy greens, broccoli, cauliflower, carrots, Brussels sprouts, sweet potatoes.
- Legumes: Lentils, chickpeas, beans, peas.
- Whole grains: Oatmeal, whole-grain bread, brown rice, quinoa, whole-wheat pasta.
- Nuts and seeds: Flaxseed, chia seeds, almonds, walnuts.
Tip: Increase fibre gradually over a week or two to avoid bloating or gas. Start with small portions and build up as your body adjusts.
2. Stay hydrated
Maintaining adequate hydration is fundamental when managing constipation, especially while taking Wegovy. Aim to drink at least 6 to 8 glasses of water throughout the day. If you are physically active or live in a warmer climate, your needs will be even higher. Wegovy slows down your digestive system, and fibre, a key component of a constipation-friendly diet, absorbs water in your intestines. Without sufficient fluids, this increased fibre can paradoxically make constipation worse by creating a hard, dry mass that is difficult to pass. Water helps soften stool, making it easier and more comfortable to move through your system. You can also contribute to your daily fluid intake with herbal teas, clear broths, and water-rich foods such as cucumbers, watermelon, celery, and oranges.
3. Eat regular, small meals
Large, heavy meals can overwhelm a digestive system that is already slowed by Wegovy, leading to bloating, discomfort, and sluggishness. Instead of three large meals, consider switching to four or five smaller, balanced meals spread evenly throughout the day. This approach keeps your digestive system consistently and gently active without overburdening it. Eating on a regular schedule helps promote healthy gut motility, the natural muscular contractions that move waste through your digestive tract. It is also important to avoid skipping meals, as long gaps between eating can cause your digestive system to become even more sluggish, compounding the problem.
4. Move your body daily
Gentle physical activity is a powerful tool for stimulating your digestive system. Aim for at least 30 minutes of movement most days of the week. You do not need to engage in intense exercise; activities like brisk walking, gentle yoga, stretching, or light cycling are highly effective. Movement increases blood flow to your abdominal organs and encourages peristalsis, the wave-like muscle contractions in your intestines that propel stool along. Even a short, 10-to-15-minute walk after a meal can significantly aid digestion and help keep your bowel movements regular and comfortable.
5. Consider probiotics and fermented foods
Your gut is home to trillions of beneficial bacteria that play a crucial role in digestion and overall health. Changes in your diet or the effects of medication can sometimes disrupt this delicate balance. Incorporating probiotics and fermented foods can help restore and support a healthy gut microbiome, which may improve bowel regularity. Foods like plain yoghurt with live cultures, kefir (a fermented milk drink), sauerkraut, kimchi, and kombucha are excellent sources of these friendly bacteria. Adding a serving of these foods to your daily routine, especially if you have recently altered your eating habits, can be a gentle and effective way to support digestive health.
6. Try natural remedies
Several foods are known for their natural, gentle laxative effects and can be easily incorporated into your diet. Prunes and prune juice are perhaps the most famous, as they contain both fibre and sorbitol, a sugar alcohol that helps draw water into the intestines. Figs and fig paste are also rich in fibre and can help add bulk to stool. Additionally, ground flaxseed is an excellent source of soluble fibre that can soften stool, just be sure to drink plenty of water with it. Start by adding a small amount, such as a couple of prunes or a tablespoon of ground flaxseed, to your breakfast cereal, yoghurt, or smoothie to see how your body responds.
7. Over-the-counter support
If dietary and lifestyle adjustments are not providing enough relief, you may consider short-term help from over-the-counter products. Gentle options are usually the best place to start. Bulk-forming agents like Fybogel (psyllium husk) work by absorbing water to make stool bulkier and softer. Osmotic laxatives such as Movicol (polyethylene glycol) draw more water into the colon to ease passage. Stool softeners can also be effective. It is crucial to consult your healthcare provider or pharmacist before starting any new medication, even an over-the-counter one. They can help you choose the safest and most appropriate option that will not interact with Wegovy or other medications you may be taking. These products are intended for short-term use while you continue to work on long-term diet and lifestyle strategies.
FAQs: Constipation and Wegovy
How long does constipation last on Wegovy?
For most people, constipation improves within a few weeks as the body adjusts to the medication. If symptoms persist or become severe, consult your healthcare provider.
Is constipation a sign that Wegovy isn’t working?
No, constipation is a common side effect related to how the medication affects your digestion, not an indicator of efficacy. Many people experience both weight loss and temporary digestive changes.
When should I seek medical help?
Contact your healthcare provider if you experience persistent constipation, severe abdominal pain, vomiting, fever, or rectal bleeding. These could be signs of a more serious condition requiring medical attention.
Can I prevent constipation when starting Wegovy?
Yes, by focusing on hydration, fibre, regular gentle movement, and consistent meal timing, you can often prevent or minimise constipation from the start.
Comprehensive overview: What to eat (and avoid) on Wegovy
| What to Eat More Of | What to Limit or Avoid |
|---|---|
| Fibre-rich fruits and vegetables | Processed foods low in fibre |
| Whole grains, oats, brown rice | Fried, greasy, or very fatty foods |
| Plant-based proteins (tofu, tempeh, seitan, edamame) | Sugary snacks and drinks |
| Legumes, nuts, and seeds | Alcohol and caffeine (can be dehydrating) |
| Water, herbal teas, broths | Large, heavy meals |
| Probiotic foods (vegan yogurt, fermented vegetables like sauerkraut or kimchi) | Skipping meals |
- Keep a food and symptom diary to identify which foods and habits help (or hinder) your digestion.
- Prepare ahead—batch-cook fibre-rich soups, stews, and salads for easy, gut-friendly meals.
- Listen to your body, respond to early signs of constipation with hydration, movement, and a fibre boost.
- Stay patient, adjusting to a new medication takes time, and your digestive system will usually settle down with consistent care.
Final Thoughts
Constipation on Wegovy is common, but rarely a reason to stop treatment. With thoughtful dietary adjustments prioritising fibre, hydration, regular meals, and gentle exercise, you can manage this side effect effectively and continue your weight loss journey with confidence. If you’re struggling, remember you’re not alone: reach out to your healthcare team for personalised advice and support. By integrating these strategies into your daily routine, you’ll not only ease constipation, but also foster healthier habits that support overall wellbeing on and off Wegovy.
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