5 Tips to Relieve Ozempic Constipation

Ozempic and its partner Wegovy, also known as semaglutides or GLP-1s, are still the most popular and effective weight loss drugs on the market. In fact, to date they have shown the most dramatic effects on weight loss than any other anti-obesity medication.

Other potential benefits include enhanced blood-glucose management, improvements in cardiovascular health, reductions in inflammation, and possibly even liver support for those with non-alcoholic fatty liver disease.

While side effects are not common, one unfortunate side effect is what is known as Ozempic constipation. 

The FDA reports that around 5% of people using semaglutides list constipation as a side effect. Other common GI-related side effects include nausea, vomiting, diarrhea, and abdominal pain.

And for some, more serious side effects such as gastroparesis, may occur. 

Should you be concerned about Ozempic constipation? Read on to learn more about the actual risks. Then check out 5 simple steps you can take to minimize these side effects while maximizing your weight loss and blood sugar goals. 

How does Ozempic cause constipation?

One of the ways Ozempic and other semaglutides work is by slowing down digestion. The benefit here is that you feel full for longer, which for many, reduces caloric intake and improves satiety. 

But, when digestion slows down, this can also slow down how food moves through the entire digestive system.

This is not a problem for most, but for some, especially those already prone to constipation or sluggish digestion, it may worsen these symptoms. 

Additionally, that full feeling can reduce the amount of fiber and even fluids someone takes in, the very things that would help combat this problem!

Signs you might have Ozempic constipation

Here are a few symptoms that might indicate your digestion is affected by Ozempic use:

• New onset of stomach pain or cramping
• Stools are less frequent or hard to pass
• Blood in the stool
• Nausea
• Vomiting
• Burping or reflux

If you started Ozempic or other semaglutides and notice any of these symptoms, or even feel like something is “off” digestion-wise, be sure to check in with your doctor. 

This is especially important because if these symptoms linger or worsen, more serious side effects apart from Ozempic constipation, such as gastroparesis, may occur and this can take longer to resolve.

5 Tips to avoid or resolve Ozempic constipation

Using Ozempic may impact your digestion, but there are a few simple steps you can take to help reduce or even eliminate these side effects. 

Some of these may seem obvious (hello, fiber!), but a few may surprise you. Check to see if you are missing a few key steps to optimal digestion while using semaglutide medications.

*Of course, before altering your diet or trying any supplements, always consult with a healthcare practitioner first!

#1: Increase high-fiber foods

I realize this is a no-brainer, but most people in general are not meeting their daily recommended fiber needs. For reference, women should aim for 25g of fiber per day and men upwards of 30g per day. 

Add Ozempic or other GLP-1 medications in the mix, and it can be even harder to stomach, pun intented, a whole lot of extra fiber. 

To help, make sure to plan high fiber meals and snacks to prioritize those food choices. Spread them out over the day to lighten the load on the stomach. 

The types of fibers you choose may help as well. 

Insoluble fiber, what I often call “scratchy” fiber, can help increase movement of the intestines and keep food moving efficiently. 

Soluble fiber, on the other hand, is soft and absorbs fluids. It can help increase the bulk of the stool and, in general, is very gentle on the intestines. The downside? If you aren’t drinking enough water, soluble fiber can actually slow things down.

While some foods have higher amounts of one type of fiber or another, the reality is that most fibrous foods have a combo of both types. 

The key is to eat a good variety of foods and get ALL types of fibers in. At the same time, be sure to drink lots of water and I promise, your gut will thank you. 

#2: Increase Fluids

Yes, another easy one. But it’s surprising how many think they are getting enough fluids … but are not.

And, the full feeling from using Ozempic can shut down your thirst. This can be a recipe for sluggish digestion.

Plus, if you start adding more fiber but forget the water, you may not see any major improvements. 

How much is enough fluid? The age-old advice of 8 cups a day works beautifully here. This is a minimum. For reference, 8 cups is two, 32oz nalgenes or 4, 16oz water bottles.

While this amount of fluid may seem daunting, start early and often. If you start sipping as soon as you wake up and keep at it all day, you have a great shot at getting in that last drop before bedtime. 

Try your best not to cram all that water in at the end of the day. Not only is it not as effective, but you run the risk of waking up all night to pee. No fun. 

It certainly is not easy, but you can do it! Set alarms on your phone or computer if it helps, and keep those water bottles filled and in plain sight. Try it for just a day and see how your digestion responds.

#3: Add more activity

This tip might not seem as obvious, but as they say, motion is lotion! Moving your body can stimulate the intestines to work, and this may help reduce or improve Ozempic constipation. 

What type of activity are we talking here? Anything that gets you up and out of your chair counts. 

Walking, biking, running, weight training, tennis … whatever gets your heart rate up. Yes, pickleball too!

But, before starting any new type of exercise, please consult with your physician first. Injuries can cause even more problems, so always start low and slow. And of course, don’t forget to add extra fluids when exercising, especially if you sweat!

#4: Relax

While motion is lotion, rest is just as important. In fact, studies have shown that stress and anxiety can shut down digestion, and couple that with with semaglutide medications, Ozempic constipation becomes a thing. 

A recent study showed that upwards of 38% people with IBS also had anxiety. While in some cases this causes diarrhea, for some it induces painful constipation. 

If you are stresed out and simultaneously frustrated with your digestion, take a deep breath. Unfortunately we cannot magically erase stress, but we can acknowledge its presence and work towards stress-reducing activities to help us cope.

Some of these stress-reducing tools may include:

• Meditation
• Music
• Yoga
• Physical activity
• Social interactions
• Sleep
• Journaling
• Therapy
• Vacations
• Hobbies
• Other forms of self-care
• Say No! 

Often the feeling of lacking control only exacerbates anxiety, so when you feel ready to tackle the stress beast, try some of these techniques that are within your control.

And saying NO to extra demands put on by those around us may be the most powerful of all. 

The simple act of empowering and recentering yourself may not only reduce anxiety, but also improve your digestion.

#5: Add some supplements

Lastly, consider some short-term, supplemental support if the above tactics are not enough to optimize digestion. 

Occasionally, a gentle boost to the system helps the brain and gut talk more clearly to one another, and eventually your system may improve to the point where you can wean off the supplements. 

*Please note, these suggestions are for educational purposes only. They are not intended to treat or cure any condition. Always discuss with your healthcare provider before starting any new supplements so you know the right dose and for how long to use them. 

Here are my go-to supplement choices to deal with Ozempic constipation:

Magnesium

Magnesium supports digestion in a number of ways. First, it can draw more water into the bowels, making it easier for stool to move through the colon.

Second, it can stimulate movement of the intestines, further helping things travel along the digestive tract.

How much and what type? 

Both magnesium citrate and magnesium oxide are great as osmotic laxatives (drawing water into the bowels). These are easy to find at most supplement stores, but always begin with a low dose!

High doses of magnesium can cause gas, bloating and diarrhea, so start with 200-400mg and increase from there, if needed.

Magnesium is relatively safe with very few side effects, but discuss with your doctor first to make sure magnesium fits into your overall treatment plan.

Probiotics

Probiotics are certainly gaining in popularity, especially since research suggests that probiotics may help with constipation. 

Clinical studies have shown that certain strains of lactobacillus and bifidobacterium may help improve digestion and transit time. As part of an overall plan, adding probiotics may be a good call. 

But with so many choices on the shelf, which one is the best bet? 

Unfortunately that answer is unclear. Many brands claim they have products targeted at reducing constipation, but there’s little way of knowing if a certain brand or strain will work for you. 

For general digestive support, one of my favorite, easy-to-find brands is Jarro-Dophilus EPS. Additionally I often recommend specialty brands such as Integrative Therapeutics, Klaire Labs and Metagenics that typically need to be ordered online or through a practitioner. 

My advice? Talk with your trusted healthcare practitioner to get a recommendation for a solid brand to try. Not all products are created equal and you may just be throwing your money away. 

Also, you want to make sure these products are safe. Remember, probiotic supplements are literally adding bacteria to your gut. While most of them are “healthy,” they can still disrupt the balance in your system. Probiotics are not without risk and should be used only when needed.

Prokinetics

Pro-what? This might be a new one for you, but prokinetics can be a powerful aid in regulating movement in the intestines.

Sometimes the regular, rhythmic waves of of the intestines are interrupted. Prokinetics help to stimulate the small intestine to keep things moving through.

In fact, prokinetic means “encouraging movement.”

Certain herbs such as ginger, artichoke leaf, licorice, gentian root and many others, either alone or as a blend, can be powerful prokinetics. 

A strong cup of ginger tea could be a good place to start! If that doesn’t do the trick, one of my favorite product blends is Iberogast, which is easy to find on Amazon. But of course, always ask your doctor before starting any new herbs as they may intefere with medications.

My recommendation? Meet with a GI expert to better understand if prokinetics are right for you.

Fiber supplements

I think we all know fiber should come from food. But sometimes it’s tricky to know if you are getting the right types of fibers and the right amount to get your system moving. Cue the fiber pills.

Some fiber products are simply that, just fiber. And others are mixed with soothing herbs, probiotcs, and/or prebiotics to enhance overall digestion.

Go with simple options first. Brands like Metamucil, Citrucel, Benefiber and Sunfiber can be very effective against Ozempic constipation. Start with a small dose and gradually increase as tolerated.  

Enough research has shown that Sunfiber may be especially effective that I even devoted a whole blog post to it.

While fiber supplements can be a great way to get your system moving, they should not be a replacement for fibrous foods. Don’t forget to slowly increase high-fiber foods in your diet at the same time!

What about laxatives?

While the goal should be to treat Ozempic constipation as naturally as possible, the use of laxatives may be needed from time to time.

Stimulant herbs such as senna and cascara can be a powerful (and somewhat uncomfortable) way to get the bowels moving. Additionally, osmotic laxatives such as Miralax, Milk of Magnesia and high dose magnesium can aid the bowels as well.

While over-the-counter laxatives are generally safe to use, they are for short-term use only. Over time, laxatives can make the gut “lazy” and slowly train the body to need them.

If Ozempic constipation has you in a bind, so to speak, laxatives may be a way to get you moving again. But make sure to immediately follow up with the other suggestions above to help avoid needing laxatives again in the future.

If your constipation immediately returns or does not respond to any of these suggestions, please talk with your doctor right away.

The bottom line

If you are experiencing constpation while using GLP-1 medications, use the tips discussed to help get your bowels moving regularly.

Increasing fluids, fiber, and exercise, along with calming the mind and adding a few supplements, may go a long way in supporting healthy digestion.

Consider laxatives only in dire situations, and definitely follow up with your healthcare practitioner to see if adjusting medications might be in order.

And for additional help and support, consider reaching out to a dietitian. Dietitians, like myself, can help you fine tune your diet and supplements so you can get the results you want from Ozempic without the annoying side effects.