Constipation

Constipation is a common side effect of some weight loss medications, such as GLP-1 receptor agonists (Ozempic, WeGovy, Mounjaro). Here are steps to help manage it:

Dietary Adjustments

1. Increase Fiber Intake:

Include high-fiber foods like vegetables, fruits, whole grains, nuts, and seeds. Aim for 25–35 grams of fiber daily.

My most favourite natural remedy for constipation is to sprinkle flax seeds on your food a couple of times daily, so you are having a teaspoon or two in addition to your normal diet. Flax seeds or “golden linseeds” cost less than £3 per 250g, so they are affordable as well as natural. They will boost the oil or natural lubrication in your digestive system.

Another easy win is to eat prunes for breakfast daily, as they are high in fiber, they are great for digestive health and may reduce the risk of type 2 diabetes.

2. Stay Hydrated:

Drink plenty of water, as fiber needs fluids to work effectively. Aim for 2 – 3 litres of water per day.

Avoid dehydrating beverages like alcohol and excessive caffeine.

Lifestyle Changes

3. Exercise Regularly:

Even light activities like walking can stimulate bowel movements.

4. Establish a Routine:

Try to use the bathroom at the same time each day, especially after meals.

Medication Adjustments

5. Adjust Dosage (if advised):

Some weight loss medications can cause constipation as your body adjusts. Speak with your doctor about temporarily lowering the dose.

6. Add a Fiber Supplement:

Use psyllium husk or other fiber supplements to aid digestion. Commonly available fibre supplements include Fybrogel drinks and tablets (buy from the pharmacy or supermarket). You can purchase psyllium husk from health food stores, and add it to recipes, soups, shakes and smoothies as desired.

7. Consider Laxatives or Stool Softeners:

Over-the-counter options like Dulcoese may help, but only use them occasionally.

When to seek medical help: