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Starting a GLP-1 medication like semaglutide or tirzepatide can be a game changer for weight management, appetite control, and blood sugar. But like any medication, GLP-1s can come with side effects. Which may also feel like a game changer for a while—and not in a good way.
One of the most common GLP-1 side effects (and least talked about) is constipation. If you’ve noticed things slowing down, you’re not alone. The good news is that it’s usually manageable with a few simple adjustments.
Why GLP-1 medications can cause constipation
GLP-1 medications work by mimicking a hormone the body naturally produces, glucagon-like peptide-1 (GLP-1), which plays a key role in regulating blood sugar and appetite. One of the ways it does this is by slowing down how quickly food leaves your stomach (called gastric emptying). This helps you feel full for longer, but it can also slow movement through the rest of your digestive tract.
On top of the medication, a few other factors can contribute to constipation on a GLP-1:
- Eating less overall → Less food bulk moving through your system
- Lower fiber intake → Portion sizes may shrink, which can lead to fewer nutrients your body needs
- Dehydration → Very common when appetite and thirst cues decrease
- Changes in routine → New eating patterns can disrupt your system for a while
Put it all together, and things can stall.
What constipation feels like on a GLP-1
Your experience might not be the same as someone else’s. You may notice:
- Fewer bowel movements than usual
- Hard or dry stools
- Bloating or discomfort
- Feeling like you’re not fully “finished”
For some, issues are mild. For others, it can be frustrating enough to impact daily life.
How to prevent constipation on a GLP-1
You might be tempted to quit your GLP-1 altogether if constipation is too intrusive. But for most people, the best strategy is to stay ahead of it by making some small lifestyle changes.
1. Hydrate more than you think you need to
When you’re eating less, which is usually the case on a GLP-1, you’re likely getting less fluid from food. GLP-1s can also quiet thirst signals, making you feel like you don’t need to drink as much.
If there’s ever a time to drink more water though, it’s during GLP-1 treatment. Water aids digestion and helps keep things moving, which can ease constipation after starting a GLP-1. Aim for at least 64 of water each day, working up to 80–100 oz spread throughout the day if you can. (Important note: If you have a history of heart failure, significant kidney disease, or have been told to follow a fluid restriction, talk to your provider before pushing for 100 oz per day.)
2. Be smart about fiber
Fiber is also important for digestion and movement, but most of us aren’t getting enough of it. If you’re on a GLP-1, your fiber intake could shrink without you realizing simply because you’re eating less food.
However, that doesn’t mean you should start fiber-maxxing right away. Increasing fiber too quickly can cause its own side effects like digestive upset and bloating, so add it in slowly, gradually working your way up to 20–30 grams of fiber per day. (If you’re low on fiber, give yourself a month or two to ramp up.)
Good fiber sources include vegetables, fruits (with skin on), legumes, and whole grains. A fiber supplement like Advanced Fiber+ can help too if you struggle to get the fiber you need from diet alone.
3. Move throughout the day
Physical activity helps stimulate digestion, which is one of the reasons people recommend taking a walk after eating a meal.
You don’t need intense workouts to keep your digestion running smoothly, but consistency is important. “Movement breaks” throughout the day can make a big difference. This can include short walks, light strength training, or stretches—but really, anything you enjoy doing regularly will help.
4. Keep a routine
Your digestion loves predictability. The following routines are especially helpful for preventing constipation:
- Start each day with a glass of water to help stimulate bowel movement
- Eat at consistent times to help maintain a steady digestive schedule
- Exercise regularly to keep bowels healthy and active
- Don’t ignore urges—take the time to respond to, rather than ignore, your body’s needs
5. Consider stool softeners or supplements
In some cases, you might need extra support, which could include fiber or magnesium supplementation or stool softeners. Always consult with your provider before starting a new supplement or treatment plan.
Remember that laxatives are generally a short-term solution and shouldn’t be a part of your regular routine.
What not to do
A few common mistakes can make constipation worse. These include:
- Drastically increasing fiber overnight
- Ignoring hydration while increasing fiber
- Waiting too long to address symptoms
- Overusing harsh laxatives
Gentle, consistent support is best. You may not see results overnight, but you’ll be better off over time if you avoid extreme measures.
When to talk to your provider
For most people, GLP-1 side effects subside as the body adjusts to the medication and new eating patterns. However, if constipation issues persist despite lifestyle changes, talk to your provider. Sometimes your GLP-1 dose or timing may need adjusting. Don’t make changes to your GLP-1 plan on your own.
Important note: If you experience serious symptoms like severe or worsening abdominal pain, persistent vomiting, inability to keep fluids down, blood in stool or vomit, or a prolonged stretch with no bowel movement, seek medical attention immediately.
Consistency wins the day
Constipation on a GLP-1 is a common side effect—but it’s also very manageable. Small, consistent habits can make a big difference.
Don’t feel like you just have to deal with it. Your treatment plan should support your health and your comfort. Reach out to your provider if you have questions. If you are a Shed member, simply reach out to the clinical team in your member portal by messaging “talk to a nurse.”
FAQs: Constipation and GLP-1 medications
Is constipation on a GLP-1 normal?
Yes—this is one of the most common GLP-1 side effects. Slower digestion, reduced food intake, and hydration changes can all contribute to this side effect.
How long does constipation last on a GLP-1?
It often improves over a few weeks as your body adjusts, especially if you’re proactive about hydration, fiber, and exercise.
Can I take a fiber supplement while on a GLP-1?
Yes. Fiber supplements can be helpful, especially if you’re struggling to get enough through food alone (a common issue for those who are eating less during GLP-1 treatment).
Should I lower my GLP-1 dose if I’m constipated?
Not necessarily. Many cases can be managed with lifestyle changes. Talk to your provider before changing your GLP-1 dose.
This information is for educational purposes only and is not a substitute for medical advice. Please consult your healthcare provider before starting or changing any medication.
