Constipation During Weight Loss: Causes & Fixes

Embarking on a weight loss journey is a commendable step towards better general health, but it can sometimes come with unexpected challenges. One common issue many people face is constipation during weight loss. This can be particularly prevalent for individuals using certain weight loss injections, such as Mounjaro or Wegovy, which are often prescribed for conditions like obesity or diabetes. Understanding why this happens and how to effectively manage it is crucial for a comfortable and successful journey.

Why Does Constipation Happen During Weight Loss?

There are two primary reasons why you might experience constipation during weight loss. The first is a direct result of dietary changes, while the second relates to the mechanism of certain weight loss medications.

When you’re trying to lose weight, you typically reduce your food intake. This means there’s simply less bulk moving through your digestive system. Our bodies rely on a certain amount of food volume and fibre to stimulate regular bowel movements. With less food, the digestive process can slow down, leading to infrequent or difficult stools.

The second factor, particularly relevant for those on GLP-1 receptor agonists (like Mounjaro or Wegovy), is that these medications are designed to slow down digestion. This effect helps you feel fuller for longer, reducing appetite and aiding weight loss. However, a slower digestive transit time also means that stool spends more time in the colon, allowing more water to be absorbed, which can result in harder, more difficult-to-pass stools and consequently, constipation.

Lifestyle Changes to Ease Constipation During Weight Loss

Fortunately, several simple yet effective lifestyle changes can significantly help alleviate constipation. These are often the first line of defence and can make a big difference.

Stay Well Hydrated

This is perhaps the most crucial step. Drinking plenty of fluids, especially water, is essential. Water helps to soften the stool, making it easier to pass. When your body is dehydrated, it absorbs more water from your colon, leading to harder stools. Aim for at least 8-10 glasses of water a day, or more if you are physically active or in a warm climate.

Incorporate Regular Movement

Physical activity stimulates the muscles in your intestines, helping waste move through your digestive system. Even light movement, such as a brisk walk, can be beneficial. Try to fit in short bursts of activity throughout your day. Regular exercise is not only great for weight loss and general health but also a powerful tool against constipation.

Food Choices to Combat Constipation During Weight Loss

While you’re eating less for weight loss, focusing on nutrient-dense, high-fibre foods is key to preventing constipation.

Increase Dietary Fibre

Fibre adds bulk to your stool, which helps it move more smoothly through the digestive tract. There are two types of fibre: soluble and insoluble. Both are important.

• Soluble fibre dissolves in water to form a gel-like material, which can help soften stool. Good sources include oats, barley, nuts, seeds, beans, lentils, and many fruits and vegetables.
• Insoluble fibre adds bulk to the stool and helps food pass more quickly through the stomach and intestines. Whole grains, wheat bran, and many vegetables are rich in insoluble fibre.

Foods rich in natural fibres include flaxseed and chia seeds. Remember to consume these with plenty of water, as they absorb liquid and can worsen constipation if you don’t drink enough.

Natural Laxatives in Fruit and Vegetables

Certain fruits and vegetables are known for their natural laxative properties. Incorporating these into your diet can be very effective:

• Prunes: A classic remedy, prunes are rich in fibre and sorbitol, a natural sugar alcohol that has a laxative effect.
• Courgettes: High in water and fibre, courgettes can help add moisture and bulk to stool.
• Beetroot: Another great source of fibre, beetroot can aid digestion and promote regularity.

Aim for a balanced diet that includes a variety of fruits, vegetables, and whole grains to support healthy digestion.

Over-the-Counter Solutions for Constipation

If lifestyle and dietary changes aren’t enough, there are several over-the-counter (OTC) options available at your local pharmacy or online at PillSorted (/treatments-and-conditions/constipation/) that can help manage constipation.

Fibre Supplements

Fibre supplements, such as Fybogel (ispaghula husk) or other soluble fibre gummies, can be a safe and effective daily solution. These products work by increasing the bulk of your stool, making it softer and easier to pass. They are generally safe for everyday use, but always ensure you drink sufficient water when taking them to prevent further blockages.

Osmotic Laxatives

Osmotic laxatives work by drawing water into the bowel, which softens the stool and stimulates bowel movements. Examples include Lactulose syrup and Movicol sachets. These are also considered safe for daily use and can be very effective in providing relief without causing dependency. They are a good choice for ongoing management of constipation.

Stimulant Laxatives

Stimulant laxatives, such as Senokot or Dulcolax, work by directly stimulating the nerves in the bowel to contract and push stool through. While effective, usually within a few hours, these are generally not recommended for daily or long-term use. They should be used “as and when needed” for short-term relief, as prolonged use can lead to dependency and issues with bowel function. Stronger stimulant laxatives are available by prescription only and require medical advice before use.

When to Seek Medical Advice for Constipation

Everyone’s bowel habits are different, and you know your body best. However, it’s important to recognise when to seek professional medical advice for constipation. If your bowel habits change significantly for more than a few days from your usual pattern, or if you experience any of the following, it’s time to consult a healthcare professional:

• Severe abdominal pain or discomfort.
• Persistent bloating.
• Struggling significantly or experiencing pain when trying to pass stool.
• Blood in your stool.
• Unexplained weight loss alongside constipation.

A pharmacist can offer guidance on suitable over-the-counter treatments and advise on when it might be necessary to speak with your GP. They can help you choose the safest and most effective option for your individual needs. Remember, managing constipation effectively is an important part of maintaining your healthy living and overall wellbeing during your weight loss journey.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.