Constipation is a common complaint for people taking GLP-1 medications such as Wegovy, Ozempic, Zepbound, or Mounjaro. While the medication itself can contribute to changes in digestion and bowel habits, there are often several factors happening at the same time.

Eating less food, drinking less fluid, consuming less fiber, changes in physical activity, and even pelvic floor tension can all contribute to constipation.

The good news is that there are several nutrition and lifestyle strategies that may help—and simply adding more fiber isn’t always the answer.

Why Do GLP-1 Medications Cause Constipation?

GLP-1 medications affect the gastrointestinal tract and can slow the movement of food through the digestive system. At the same time, people taking these medications often experience a significant decrease in appetite.

When you eat less food overall, you also produce less stool. And unless you’re intentional about it, eating less may mean you’re getting less fiber and fluid as well.

Nausea, early fullness, or food aversions can also make fruits, vegetables, whole grains, beans, and other high-fiber foods harder to incorporate.

All of these factors can add up to constipation.

Start With Hydration

Before dramatically increasing fiber, take a look at your fluid intake.

When appetite decreases, fluid intake can sometimes decrease along with it. Try drinking consistently throughout the day rather than realizing at the end of the evening that you’ve barely had anything to drink.

Water is an excellent choice, but herbal tea, broth, sparkling water, and other non- or low-sugar beverages can also contribute to your daily fluid intake.

Using a water bottle with the ounces marked on it can be surprisingly helpful.

And remember: increasing fiber without drinking enough fluid can sometimes make constipation worse.

Gradually Add More Fiber

Fiber can help increase stool bulk, retain water in the stool, and support regular bowel movements. However, going from very little fiber to a large amount overnight can cause bloating, gas, and discomfort—especially when you’re taking a medication that already affects digestion.

Increase fiber gradually and pay attention to how your body responds.

Some helpful foods include:

• Kiwi
• Pears and apples with the skin
• Prunes
• Berries
• Oatmeal
• Chia seeds
• Ground flaxseed
• Beans and lentils
• Avocado
• Vegetables
• Whole grains

Kiwi is one of my favorite food-first options for constipation. Try adding two kiwis per day to your routine. Prunes can also be helpful because they provide fiber along with naturally occurring sorbitol, which can help draw water into the bowel.

If large meals aren’t comfortable while taking a GLP-1, don’t try to squeeze all your fiber into dinner. Instead, distribute fiber-rich foods across smaller meals and snacks throughout the day.

Don’t Eliminate Fat

Some people begin eating extremely low-fat diets after starting a GLP-1 because high-fat foods can worsen nausea or fullness.

You don’t need a high-fat diet, but you don’t necessarily need to eliminate fat either.

Try incorporating moderate portions of foods such as:

• Olive oil
• Avocado
• Nuts
• Seeds
• Nut and seed butters

Smaller amounts throughout the day may be more comfortable than a very large, high-fat meal.

Take Advantage of Your Body’s Natural Bowel Reflex

Your colon naturally becomes more active after you eat. This is called the gastrocolic reflex, and it can be especially helpful after breakfast.

If you’re struggling with constipation, consider building a little extra time into your morning routine.

Eat breakfast, have something to drink, move around for a few minutes, and then give yourself an opportunity to use the bathroom rather than rushing out the door.

When you do sit down, placing your feet on a small stool so that your knees are slightly higher than your hips may help put your body in a better position for a bowel movement.

What If You’re Getting Enough Fiber—but Still Can’t Go?

This is where we need to talk about something that doesn’t get nearly enough attention: your pelvic floor.

Constipation isn’t always caused by hard stool.

If your stool is relatively soft but you frequently feel like “it’s right there, but I can’t get it out,” the muscles of your pelvic floor may be contributing.

During a bowel movement, the pelvic floor muscles and anal sphincter need to relax and coordinate to allow stool to pass.

In a condition known as pelvic floor dyssynergia, these muscles may not relax appropriately—or may actually tighten when you’re trying to have a bowel movement.

Signs that your pelvic floor could be involved include:

• Frequent straining
• Feeling like something is blocking the stool
• Feeling like you haven’t completely emptied your bowels
• Having the urge to go but being unable to
• Frequently changing positions on the toilet
• Needing to use your fingers to help stool pass
• Pelvic or rectal discomfort

Importantly, a tight or poorly coordinated pelvic floor isn’t necessarily a weak pelvic floor.

That means doing more Kegels isn’t always the answer. In some cases, learning how to relax the pelvic floor is much more important.

Try Diaphragmatic Breathing for Pelvic Floor Relaxation

One of the simplest ways to practice relaxing your pelvic floor is diaphragmatic, or “360-degree,” breathing.

Lie down or sit comfortably and place a hand on your lower ribs or abdomen.

Slowly inhale through your nose. Allow your abdomen and lower ribs to expand rather than pulling your stomach inward.

As you inhale, imagine the breath traveling all the way down into your pelvis. Think about the muscles at the bottom of your pelvis softening, widening, and gently dropping downward.

Slowly exhale without squeezing those muscles.

Practice for approximately five minutes.

Other Positions That May Help Release Pelvic Floor Tension

Gentle stretching combined with slow diaphragmatic breathing can also help you become more aware of whether you’re holding tension through your abdomen, hips, buttocks, and pelvic floor.

Child’s Pose

Bring your knees comfortably apart and sit your hips back toward your heels. Allow your abdomen to relax rather than holding it in.

Take slow breaths into your abdomen and pelvis and focus on letting the pelvic floor soften with each inhale.

Happy Baby

Lie on your back and bring your knees toward your chest and slightly outward. Hold behind your thighs, lower legs, or feet—whatever is comfortable.

Relax your abdomen and buttocks and take several slow breaths.

Supported Deep Squat

Hold onto a sturdy counter or other stable surface and lower yourself into a comfortable squat.

Don’t force yourself into a deeper position than your mobility allows.

Instead, use the position as an opportunity to breathe into your abdomen and pelvis and think “drop and release” rather than “push.”

How You Breathe on the Toilet Matters, Too

When you’re constipated, the instinct is often to push harder.

But if the pelvic floor isn’t relaxing properly, more straining may not solve the problem.

Instead:

1. Place your feet on a small stool so your knees are slightly above your hips.
2. Lean forward and rest your forearms on your thighs.
3. Relax your abdomen rather than sucking it in.
4. Take a slow breath into your belly and pelvic floor.
5. As you exhale, allow your abdomen and pelvic floor to remain relaxed rather than clenching.
6. Think about the pelvic floor opening and releasing rather than squeezing.

Avoid holding your breath and forcefully bearing down for long periods.

If nothing is happening after several minutes, get up, walk around, and try again later rather than continuing to strain.

When Should You Ask for Help?

Constipation that continues despite adequate fluids, fiber, movement, and a consistent bathroom routine deserves additional attention.

If you frequently have soft stool but still need to strain, feel blocked, or have difficulty completely emptying your bowels, consider asking your healthcare provider about a pelvic floor physical therapy evaluation.

Pelvic floor physical therapists can assess how these muscles are functioning and use techniques such as biofeedback and muscle retraining to improve coordination during bowel movements.

You should also contact your medical provider if you’re experiencing significant or worsening constipation, particularly if you have severe abdominal pain, persistent vomiting, significant abdominal swelling, blood in your stool, or an inability to pass stool or gas.

Frequently Asked Questions About GLP-1 Constipation

Is constipation common with GLP-1 medications?

Yes. Constipation is a commonly reported gastrointestinal side effect of GLP-1 medications such as Wegovy, Ozempic, Zepbound, and Mounjaro. Slower gastrointestinal movement can contribute, but so can eating less food, getting less fiber, drinking less fluid, and changes in activity.

What are the best foods for constipation while taking a GLP-1?

There isn’t one perfect food, but good options include kiwi, prunes, pears, berries, oatmeal, chia seeds, ground flaxseed, beans, lentils, avocado, vegetables, and whole grains.

If your appetite is low, try adding smaller amounts of fiber-rich foods throughout the day rather than eating one very large, high-fiber meal.

Can too much fiber make GLP-1 constipation worse?

It can. Adding a large amount of fiber quickly—particularly without enough fluid—may increase bloating, abdominal discomfort, and constipation.

More fiber isn’t always better. Increase it gradually, drink adequate fluids, and pay attention to your symptoms.

Why am I constipated even though my stool is soft?

If your stool is soft but you still have to strain, feel blocked, or can’t completely empty, the issue may involve pelvic floor coordination rather than stool consistency.

The pelvic floor needs to relax during a bowel movement. If these muscles stay tight or don’t coordinate appropriately, passing even soft stool can be difficult.

A pelvic floor physical therapist can evaluate this and teach relaxation and coordination techniques when appropriate.

Should I take a fiber supplement while taking Wegovy, Ozempic, or Zepbound?

Fiber supplements can be useful for some people, but they’re not automatically the best solution for every type of constipation.

Before adding one, consider your current fiber intake, fluid intake, stool consistency, gastrointestinal symptoms, and whether you’re having difficulty actually evacuating stool.

If constipation is persistent or significant, talk with your healthcare provider or registered dietitian about whether a fiber supplement is appropriate for you.

What can I do every day to prevent constipation on a GLP-1?

A few simple habits can make a difference:

• Drink fluids consistently throughout the day.
• Include fiber-rich foods regularly and increase fiber gradually.
• Try two kiwis or a serving of prunes each day.
• Include moderate amounts of healthy fats.
• Move your body regularly, even if it’s just a short walk.
• Give yourself time to use the bathroom after meals, especially breakfast.
• Use a footstool to raise your knees slightly above your hips while on the toilet.
• Avoid repeatedly straining or holding your breath.
• Practice diaphragmatic breathing and consciously relax your abdomen and pelvic floor.

If these strategies aren’t helping, don’t assume you simply need more fiber. Persistent constipation deserves a conversation with your healthcare provider.

The Bottom Line

Constipation while taking a GLP-1 is common, but the solution isn’t necessarily to just keep adding more fiber.

Think about the whole picture: Are you drinking enough? Are you getting fiber consistently? Are you eating enough food overall? Are you including some dietary fat? Are you moving regularly? Are you giving yourself enough time to use the bathroom? And could your pelvic floor be having trouble relaxing?

Finding the reason you’re constipated can help you choose a strategy that’s much more likely to work.

If you’re taking a GLP-1 and struggling to meet your nutrition needs, manage gastrointestinal side effects, or preserve muscle while losing weight, working with a registered dietitian can help you develop an individualized plan that fits your medication, symptoms, and health goals.