How to Reduce Constipation on GLP-1 Medications
We can’t avoid discussing a common if not slightly awkward side effect of GLP-1 medications— constipation.
We define constipation as having three or fewer bowel movements per week. Other symptoms of constipation that you might notice are hard and dry stools that are painful to pass.
Usually these side effects clear up within 6 weeks of starting your GLP-1 medication as your body adjusts. There are, however, some things you can do to help things move a little more smoothly and regularly.
First, let’s talk about why constipation happens when you are on GLP-1s.
Why GLP-1s Cause Constipation
GLP-1s, or Glucagon-like peptide 1, is a naturally occurring hormone secreted by your intestine during digestion. It plays an important role in regulating blood sugar, appetite, and most of all, digestion.
GLP-1 medications mimic this hormone and help you lose weight primarily through slowing down stomach emptying. This mechanism works to suppress your appetite but also delays digestion and subsequently the absorption of food in your intestines.
The downstream effect of this slowing is that GLP-1s reduce the speed at which food moves through your body, delaying its conversion into waste.
The longer food spends in your intestine, the more water is absorbed. This results in harder, drier stools that are more difficult for your body to pass.
Luckily, there are some easy changes you can make to your diet and lifestyle that will help you counteract the effect of drier and harder stools and give you relief from GLP-1 related constipation.
Staying Hydrated
Constipation occurs in part because your intestines pull water from your stool as it moves through them. The best way to counteract this is by simply drinking more water.
Drinking water is important for so many reasons, but in the case of constipation, drinking at least 73 ounces per day for women and 100 ounces per day for men will help promote regularity and soften your stool.
Additionally, you might consider cutting back on caffeinated beverages and alcohol, both of which actually dehydrate both you and your stool.
Eat More Fiber
Fiber-rich foods like fresh produce, whole grains, and legumes are incredibly important for your overall health, but they are particularly helpful when it comes to relieving constipation.
Fiber, among other things, adds bulk to your stool and helps soften it, making it easier to pass.
The USDA Dietary Guidelines recommend about 25 to 35 grams of fiber per day for adults. However, you don’t have to count macros if that’s not your thing.
Instead, make some easy swaps, replacing white bread and pasta with whole grain versions, opting for whole fruits and vegetables over juices, and by overall upping your intake of these fiber-rich foods.
Regular Exercise
Exercise does more than just help you build muscle and lose weight. It also helps to lessen symptoms of depression and anxiety, improve bone density, improve cardiovascular health, and more.
What you might not realize is that regular exercise also stimulates your colon, moving food and waste through your system faster than when you are more sedentary.
The general recommendations are 150 minutes of moderate physical activity per week, which breaks down to about 30 minutes five days per week, or about an hour 3 days per week.
Slow Down
GLP-1 medications change the way that your body digests and processes food. Because you are changing the way your body digests, you should also change how you are eating in order to help your body adjust to the new normal.
When you overeat, that food will sit in your intestines longer, drying out and becoming much harder to pass.
Eating slowly and in smaller quantities can help your body adjust to the new way you are digesting. By slowing down, you can better recognize your body’s natural fullness cues and stop before you are too full.
Over-the-Counter Relief
If you have tried everything else and are still not feeling relief, over the counter stool softener MiraLAX is safe and effective to use for up to a week at a time.
Another thing you can add to your routine indefinitely are probiotics, which are beneficial bacteria that live in your gut and aid in digestion. You can take them in supplement form or by eating fermented foods including yogurt, kimchi, sauerkraut, kombucha, and kefir.
When to See a Doctor
If your constipation persists for several weeks and does not respond to any of these lifestyle interventions or over the counter treatments, you should contact your practitioner for guidance.
If you are someone who suffers from severe constipation regardless of medications, you may not be a good candidate for GLP-1s.
There are additional rare but serious side effects you should be aware of when taking GLP-1s including severe abdominal cramping, significant pain during bowel movements, bloody stool, or persistent vomiting.
These side effects could indicate an intestinal blockage or gastroparesis and you should discontinue your medication and seek medical advice immediately.
Let’s Wrap it Up
In general, GLP-1 medications are safe and effective not only at helping you lose weight, but lowering your cholesterol, improving your cardiovascular health, and regulating blood sugar among other benefits.
It is important to recognize these medications as a tool in your toolbox rather than a magic pill. You still have to make changes to your diet and lifestyle in order for them to work, they simply make it easier to make these changes.
In short, GLP-1 medications work as appetite suppressants by slowing stomach emptying, making you feel fuller longer. However, this mechanism also slows down the process of moving food through your intestines, sometimes resulting in constipation while your body adjusts to the medication.
To relieve this constipation you can stay hydrated, eat more fiber, exercise regularly, slow down and eat smaller meals, or take over the counter remedies like MiraLAX. If you have tried everything and are still suffering from constipation, contact your practitioner.
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