If you’re on Ozempic and feeling a little backed up, you’re not alone. Constipation is a common side effect of Ozempic (semaglutide) – studies show it affects roughly 3% to 13% of users. The good news? This uncomfortable issue is usually temporary and totally manageable with some simple diet and lifestyle tweaks.
In this no-nonsense guide, we’ll break down why Ozempic can clog things up and, more importantly, how to find relief. We’ll focus on natural, no-fluff strategies that work. Let’s get things flowing – no bull.
Why Ozempic Can Cause Constipation
Ozempic has been a game-changer for weight loss and blood sugar control, but it can leave your gut a bit sluggish. Why? The active ingredient, semaglutide, works by slowing how fast your stomach empties. That helps you feel fuller for longer – great for appetite control, but it also slows down your whole digestive system.
Add to that the fact Ozempic often reduces your appetite and thirst, and you’ve got a perfect storm: you’re eating less fibre, drinking less fluid, and your gut’s moving slower. All that can lead to harder, drier stools and fewer trips to the loo.
The constipation usually kicks in during the first few weeks on Ozempic and often improves over time – many people report it easing within about 6 weeks. But there’s no need to suffer while you wait it out.
Ozempic Constipation Relief: Natural Remedies That Work
Here are some simple, effective ways to deal with Ozempic-related constipation using everyday habits and natural approaches:
1. Drink More Water (Seriously)
Hydration is essential. Aim for at least 2 litres of water a day (more if you’re active or it’s hot). Water helps soften your stool and keep things moving. Start your day with a big glass, and sip consistently. Warm drinks like herbal tea or lemon water can also stimulate the gut.
2. Boost Your Fibre Intake
If you’re eating less on Ozempic, you might also be skimping on fibre. Add high-fibre foods like:
- Oats, bran, and whole grains
- Berries, apples (with skin), and pears
- Beans, lentils, and chickpeas
- Leafy greens and root vegetables
Gradually increase fibre to avoid bloating, and aim for 30g a day. Not sure where to start? I’ve written a fibre guide (coming soon) packed with easy tips.
3. Move Your Body
Movement helps your bowels move too. A 20–30 minute walk daily can make a big difference. Yoga, stretching, or even light housework can also stimulate digestion.
4. Try a Fibre Supplement
If food alone isn’t cutting it, you could try a gentle fibre supplement like psyllium husk or inulin. These are widely available in health shops or online. They help bulk up stool and get things moving – just be sure to drink plenty of water with them.
⚠️ Note: Always start with a small amount and work up slowly to avoid bloating.
5. Magnesium Might Help
Certain forms of magnesium (like magnesium citrate) can act as a natural, gentle laxative by drawing water into your intestines. Many people take it before bed for a smoother morning. It’s easy to find in supplement form in the UK – just follow label instructions.
Bonus: Magnesium also supports sleep and muscle function. You can read more about it in our article on magnesium benefits.
6. Support Your Gut with Probiotics
Good gut bacteria help keep your digestion ticking over. You can get them from:
- Live yoghurt
- Kefir (a fermented milk drink)
- Sauerkraut, kimchi, and other fermented veg
- Or a probiotic capsule if you’re not into the fermented stuff
Some studies suggest that probiotics may help ease constipation in certain people. They’re not a magic bullet, but definitely worth a try if your gut’s out of balance. (And if you’re curious, check out our article on probiotics vs prebiotics).
7. Listen to Your Body
Don’t ignore the urge when it comes. Holding it in can make things worse. Try to build a regular bathroom routine, maybe 20–30 minutes after breakfast or coffee. Give yourself time and privacy – stress and rushing won’t help.
When to Seek Medical Advice
If constipation on Ozempic lasts more than 3–4 days, or if it’s severe and painful, don’t wait – speak with your GP. You may need a short course of a medical laxative or a tweak to your Ozempic dose. Always follow professional advice, especially if you’re also on other medications.
The No Bull Bottom Line
Yes, Ozempic can cause constipation – but no, you don’t have to just put up with it. A few simple changes like hydration, fibre, movement, and natural support from magnesium or probiotics can go a long way.
No gimmicks. No detox teas. Just evidence-based tips to help you feel better while staying on track with your Ozempic journey.
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