How to Poop Better if You’re on a GLP-1 Medication
Published on July 15, 2026
ON THIS PAGE
ON THIS PAGE
Glucagon-like peptide-1 (GLP-1) receptor agonists such as semaglutide (Ozempic, Wegovy) and tirzepatide (Zepbound) carry a few well-known side effects, but there’s one that often goes overlooked: constipation.
About 4 to 12 percent of people who take a GLP-1 experience constipation, although some research has put the number as high as 35 percent among people who have obesity. This is partly due to the effects of the medication itself, but lifestyle habits (think less water intake) can be to blame as well.
If you’re spending plenty of time on the toilet — and with, er, little to show for it — there are ways to get things moving again.
GLP-1s and Constipation: Why It Happens
GLP-1 medications are designed to mimic the naturally occurring GLP-1 hormone, which helps your body regulate appetite, blood sugar, and body weight.
Specifically, the hormone slows down the rate of food as it leaves the stomach and passes through the digestive tract. As a result, stool remains in the colon longer, giving the body extra time to pull water out of it, says Jennifer Warren, MD, a board-certified obesity medicine physician at Maven Clinic, a virtual clinic specializing in women’s and family health, including GLP-1 and hormonal care. This can leave stool harder, drier, and more difficult to pass, increasing the risk of constipation.
These symptoms tend to be most noticeable when you’re first starting the treatment — within the first 28 days, according to some research — and when your provider increases the medication dose, says Roy Tomás DaVee, MD, a gastroenterologist at UTHealth Houston and Memorial Hermann Health System in Texas. Usually, though, the side effect improves as your body adjusts to the medication.
Lifestyle habits also play a role: Because people often eat less while taking a GLP-1, their body doesn’t stimulate regular bowel movements, leading to constipation. Other side effects, such as vomiting and diarrhea (which cause fluid loss), or simply not drinking enough water can also make stools harder and more difficult to pass, Dr. DaVee says.
Natural Ways to Manage Constipation on a GLP-1
Before reaching for over-the-counter medications, you may want to opt for a few natural approaches to relieve constipation.
Stay Hydrated Throughout the Day
Make hydration a daily habit, says Dr. Warren, who notes that GLP-1 medications can reduce thirst signals, so you may not feel thirsty even when your body needs more fluids. Drinking enough water helps keep the stool solid yet soft enough to move through the gut.
Most people should try to drink 64 to 80 ounces (oz) of fluids a day, says Warren, although some people may need more or less depending on body weight, other health conditions, and physical activity level. Keep a water bottle handy and refill it on a set schedule; set reminders on your phone if you tend to forget to drink.
If you’ve experienced vomiting or diarrhea, it becomes even more important to stay on top of hydration, because fluid loss may worsen constipation.
Increase Fiber Slowly
Fiber is one of your best allies, because it adds softness and bulk to your stools. This tells your colon to contract and move the stool along, lessening constipation.
Good sources of dietary fiber include:
- Fruits, such as berries, pears, and apples
- Vegetables, including broccoli and potatoes
- Nuts and seeds
- Whole grains
Adults should generally get 14 grams (g) of fiber for every 1,000 calories they eat. That works out to about 25 to 28 g of fiber per day for women and 28 to 35 g per day for men. Our fiber calculator can help you estimate your personalized daily requirements.
If you’re not meeting your target, don’t try to get there all at once. Increasing fiber too quickly can lead to gas, bloating, and may even worsen constipation. Rather than load up on fiber all at once, add about 5 g more fiber to each day’s intake, says Warren, then maintain that for a week before adding more. Also, spread your fiber intake throughout the day rather than trying to get most of it in one meal.
For example, you might start by snacking on a pear, which contains about 5 g of fiber, once a day for a week; the next week, you could add a cup of cooked oatmeal at breakfast, which provides about 4 g more fiber, and so on until you reach your desired intake.
If you’re taking GLP-1 injectables, and the constipation tends to worsen around injection days, hold off on increasing your fiber intake the day of or the day after, says Ashley Koff, RD, an adviser and nutrition expert for Maeva, a nutrition brand that supports people using GLP-1 medications and other weight loss approaches, with headquarters in Boca Raton, Florida. Digestion may be slower during this time, so adding extra fiber may lead to more bloating and discomfort.
Remember, too, to pair fiber with plenty of fluids. Without enough fluid, fiber may simply contribute to constipation.
Eat Foods That Boost Regularity
Many fruits have natural laxative properties, says DaVee — meaning they contain fiber, water, and other compounds that can stimulate bowel movements. These include:
- Prunes and prune juice
- Kiwi
- Pears
- Apples
- Berries
At the same time, cut back on ultra-processed foods, such as chips, fast food, and pastries. These are often low in fiber and may contribute to hard stools.
Move More Throughout the Day
The goal here isn’t an intense workout; it’s simply to get your body moving. “Even a 10- to 30-minute walk after meals can stimulate your gut’s natural contractions,” says Warren. Those contractions, called peristalsis, help move food and waste through the digestive tract, which can make bowel movements easier and more regular.
Activities that engage your core — what Koff calls “midsection movement” — such as stretching or yoga, may also encourage things to move along.
Adjust Your Bathroom Position
Most of us grew up sitting upright on the toilet with our feet flat on the floor. Sitting this way creates a slight bend in the rectum (the last part of the intestines where stool collects before leaving the body), which can make it more difficult to pass stool.
“Placing your feet on a low footstool, about 7 to 9 inches high, can help straighten that angle and relax the pelvic floor muscles,” says Warren. This puts your body in a squat-like position to help the stool pass, and requires less straining. If you find yourself having to force a bowel movement, try leaning forward a bit with your elbows on your knees, breathing deeply, and letting your belly relax, she says.
When you get the urge to have a bowel movement, DaVee recommends getting to the bathroom as quickly as possible.
One more tip: Leave your phone outside the bathroom. Scrolling for long periods of time on the toilet can make you more likely to strain and may increase your risk of hemorrhoids.
Over-the-Counter Fixes
If you’re still experiencing constipation, you may want to consider an over-the-counter remedy. We asked our experts for the best options, and how to use them.
Stool Softeners Help Make Stool Easier to Pass
Stool softeners are designed to do exactly what their name suggests: soften stool so it’s easier to pass. These products, which include docusate sodium (Colace), work by helping water and fats mix into the stool.
Because they don’t stimulate the bowel itself, stool softeners may be most helpful for mild constipation or when straining is a concern, says Warren.
Laxatives Work in Different Ways
If softeners don’t provide enough relief, says DaVee, you may need something like a laxative.
Osmotic laxatives, such as polyethylene glycol (MiraLAX), draw water into the colon to soften the stool and stimulate a bowel movement.
Bulk-forming laxatives, such as psyllium (Metamucil) and methylcellulose (Citrucel), absorb water and increase bulk. They may be helpful if you’re struggling to get enough fiber from food, but take them with plenty of fluids to avoid worsening constipation.
Stimulant laxatives, such as senna (Senokot) and bisacodyl (Dulcolax), trigger contractions in the colon to help push the stool out. These types of laxatives can be helpful for GLP-1-related constipation as they counteract the “slow colon” effect caused by these drugs, says DaVee. “Just start ‘low and slow’ on these laxatives — meaning, start at a low dose and try it for a week or two before increasing it,” he says. “This will allow you time to assess your response.”
Use Over-the-Counter Medications Carefully
When it comes to over-the-counter constipation medications, more isn’t always better. It’s often best to start with a stool softener or an osmotic laxative alongside lifestyle adjustments, such as those discussed above, and save the stimulant laxatives for occasional short-term use, Warren says.
Here are some rules our experts suggest keeping in mind.
- Start with one product at a time. Taking multiple constipation medications together can increase the risk of diarrhea, dehydration, and electrolyte imbalances. Give each product time to work before trying something else.
- Use stimulant laxatives thoughtfully. These products can be effective, but taking too much may cause cramping or diarrhea. Stick to the low-and-slow approach.
- Be cautious with magnesium-based products. If you have kidney disease, your body may not be able to easily clear magnesium, which can build up and lead to side effects such as weakness, low blood pressure, and heart rhythm problems. Check with your healthcare provider before using them.
- Use fiber supplements as directed. These supplements can worsen constipation, or in rare cases cause a blockage, if you don’t drink enough water when taking them.
- Some laxatives can interact with other medications. Read labels carefully and look for any contraindications. If you take other prescription medications regularly, you can also ask a pharmacist or healthcare provider if they’re safe to take with a laxative.
- Talk to your healthcare provider if symptoms persist. Sometimes, your provider may simply need to adjust your GLP-1 dose or explore other options to better manage side effects.
When to Call Your Doctor
Constipation is a common but usually manageable side effect of GLP-1 treatment. Your healthcare provider is always your best resource, and it’s important to loop them in right away if you notice any of the following, according to Warren and DaVee:
- Severe abdominal pain
- Significant bloating or abdominal swelling
- Persistent nausea or vomiting
- Inability to pass gas, which can sometimes be a sign of a blockage in the colon
- Blood in the stool
- Black or tarry stools, which may indicate bleeding higher in the digestive tract
- Pencil-thin stools, which can be a sign of a narrowing or blockage
- Unexplained weight loss beyond what would be expected from the medication
- Fever
- A sudden change in bowel habits
- A lack of bowel movement for three to seven days, despite making lifestyle changes or taking over-the-counter medications
- New or worsening constipation after previously doing well on a GLP-1 medication
- Symptoms that persist for more than a few weeks despite treatment
Resources We Trust
- Cleveland Clinic: Could You Be Pooping Better?
- Mayo Clinic: Nonprescription Laxatives for Constipation: Use With Caution
- National Institute of Diabetes and Digestive and Kidney Diseases: Treatment for Constipation
- Academy of Nutrition and Dietetics: Nutrition Tips for Relieving Constipation
- American Heart Association: 8 Ways to Focus on Fiber
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Gorgojo-Martínez JJ et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated With GLP-1 Receptor Agonists: A Multidisciplinary Expert Consensus. Journal of Clinical Medicine. December 23, 2022.
- GLP-1 Agonists. Cleveland Clinic. July 3, 2023.
- Constipation. Cleveland Clinic. July 18, 2023.
- Winzeler B et al. A Randomized Controlled Trial of The GLP-1 Receptor Agonist Dulaglutide in Primary Polydipsia. Journal of Clinical Investigation. September 2, 2021.
- Wang DC et al. The Association of Moisture Intake and Constipation Among US Adults: Evidence From NHANES 2005-2010. BMC Public Health. January 31, 2025.
- How Much Water You Should Drink Every Day. Cleveland Clinic. October 3, 2024.
- Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 24, 2025.
- Larson H et al. Easy Ways to Boost Fiber in Your Daily Diet. Academy of Nutrition and Dietetics. August 5, 2025.
- Add More Fiber to Your Diet: 15 Tips From Dietitians. American Institute for Cancer Research. May 12, 2026.
- Pears, Raw, Bartlett. U.S. Department of Agriculture FoodData Central.
- Oatmeal, NFS. U.S. Department of Agriculture FoodData Central.
- Gordon B et al. Nutrition Tips for Relieving Constipation. Academy of Nutrition and Dietetics. October 1, 2025.
- Lo CH et al. Association of Ultra-processed Food and Unprocessed or Minimally Processed Food Consumption With Bowel Habits Among U.S. Adults. Clinical Gastroenterology and Hepatology: The Official Clinical Practice Journal of the American Gastroenterological Association. November 2024.
- Cui J et al. Physical Activity and Constipation: A Systematic Review of Cohort Studies. Journal of Global Health. November 22, 2024.
- Katagiri K et al. Immediate Effect of Physical Activity on Gut Motility in Healthy Adults. Scientific Reports. September 29, 2025.
- Rahgoshay N et al. Sitting vs. Squatting: A Scoping Review of Toilet Postures and Associated Health Outcomes. BMC Public Health. July 2, 2025.
- Ramprasad C et al. Smartphone Use on the Toilet and the Risk of Hemorrhoids. PlosOne. September 3, 2025.
- Stool Softener. Cleveland Clinic. June 15, 2022.
- Rao SSC et al. Efficacy and Safety of Over-the-Counter Therapies for Chronic Constipation: An Updated Systematic Review. American Journal of Gastroenterology. June 1, 2021.
- Laxatives. Cleveland Clinic. July 10, 2023.
- Psyllium Powder for Suspension. Cleveland Clinic.
- Nonprescription Laxatives for Constipation: Use With Caution. Mayo Clinic. January 26, 2024.
- Saha B et al. GLP1 and GIP Receptor Agonists: Effects on the Gastrointestinal Tract and Management Strategies for Primary Care Physicians. Mayo Clinic Proceedings. December 2025.
Meet Our Experts
Sean Hashmi, MD
Medical Reviewer
Sean Hashmi, MD, is an experienced nephrologist and obesity medicine specialist based in Southern California. As the regional director for clinical nutrition and weight management ...
Maggie Aime, MSN, RN
Author
Maggie Aime is a registered nurse with over 25 years of healthcare experience, who brings medical topics to life through informative and inspiring content. Her extensive nursing ba...