Constipation is the second most common side effect of GLP-1 medications after nausea, reported by 20–30% of users. The primary reason is simple: GLP-1 slows gastric emptying and intestinal motility, and combined with reduced food intake (less bulk for the gut to work with), the digestive system can grind to a halt. Addressing this proactively — mainly through fibre and hydration — prevents most constipation before it starts.
The recommended daily intake is 25–30g of total fibre for adults. Most people eating a typical Western diet get about 15g. On GLP-1, reduced food volume means fibre intake often falls further — sometimes below 10g. This is a significant shortfall.
Given reduced portion sizes, choose fibre-dense foods that deliver a lot of fibre in small volumes:
Emerging research suggests that gut microbiome composition influences both GLP-1 response and weight loss outcomes. A fibre-rich diet feeds beneficial bacteria (particularly Bifidobacteria and Lactobacilli) that produce short-chain fatty acids — compounds that improve insulin sensitivity and reduce inflammation. Users with healthier, more diverse gut microbiomes at baseline appear to respond better to GLP-1 medications, though this research is still developing.
If constipation persists despite adequate fibre and water intake, gentle interventions can help:
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