Ozempic makes weight loss easier by cutting appetite and slowing digestion. But for many users, that slower digestion leads to a very unwanted side effect: constipation. If you're using Ozempic or another GLP-1 medication like Wegovy or Rybelsus, you might already know what that feels like—days without a bowel movement, bloating, discomfort, and frustration. Luckily, there are real solutions that actually work. Here are some tips for how to prevent constipation with Ozempic using practical steps that fit easily into your daily routine.
Why Ozempic Causes Constipation
Ozempic slows down how quickly your stomach empties food into your intestines. This is a big reason why people feel full for so long after eating small meals. The medication also lowers appetite so much that many users eat far fewer calories. Less food means less fiber, fewer digestive enzymes, and less movement in the intestines. Some users go from three meals a day to one—and their gut slows down to match. For all these reasons above it can cause constipation.
Signs You're Dealing with GLP-1 Constipation
-
Fewer than three bowel movements per week
-
Hard or lumpy stools
-
Feeling like you still need to go after using the bathroom
-
Bloating or pain in the lower belly
-
Straining to have a bowel movement
If these symptoms sound familiar, you’re not alone. But you don’t have to just live with it. Understanding how to prevent constipation with Ozempic can make your treatment smoother and more comfortable.
Tips for Preventing Constipation with GLP-1 Medications
Build a Daily Hydration Habit
Your intestines need water to move things along. If you’re dehydrated, your body pulls water from the stool, making it dry and hard to pass. Many Ozempic users drink less water without realizing it, especially if they feel less hungry or thirsty.
Try these tips to increase your hydration to 64-90 ounces per day:
-
Start the day with a full glass of water
-
Carry a water bottle and sip throughout the day
-
Add flavor with fresh lemon or cucumber slices
-
Drink herbal teas if plain water gets boring
Add Back the Fiber You’re Missing
Fiber bulks up the stool and helps it move. Without it, digestion slows. But when you're eating half your usual meals, your fiber intake can drop fast.
Aim to get fiber from a variety of sources:
-
Ground flaxseeds or chia seeds stirred into yogurt or shakes
-
Fresh or Cooked vegetables like carrots, spinach, or broccoli
-
Beans, lentils, or split peas in soups
-
Berries or pears with the skin on
-
Rock the Shot which contains 4g of fiber
The goal of your total fiber intake daily should be between 25-35 grams per day. But be sure to start with small amounts of fiber and increase your fiber intake. Too much fiber all at once can cause more gastrointestinal discomfort.
Movement Makes a Difference
You don’t need intense workouts to get your bowels moving. Just walking for 15–20 minutes a day can help. Movement encourages your digestive muscles to contract and push waste through your intestines. Try walking after meals, stretching when you wake up, or doing light yoga in the evening. Small changes can make a big difference over time.
Use Magnesium for Gentle Relief
Magnesium citrate or magnesium oxide can help draw water into your intestines, softening stool and making it easier to pass. Many people using GLP-1s take a small dose daily to keep things moving. Start with a low dose of magnesium before bed and adjust based on how your body reacts. Always check with your provider if you're unsure about starting a new supplement.
Make Sure You’re Not Missing Key Nutrients
Constipation isn’t always just about fiber and water. GLP-1 users often miss out on potassium, calcium, and magnesium because they eat less food overall. These nutrients help regulate muscle contractions in the gut, including the muscles that move stool. Getting enough protein also matters. Protein helps maintain muscle mass throughout the body, including the digestive tract. When you lose too much muscle too quickly, it can slow digestion even more.
Start Early, Stay Consistent
Don’t wait until constipation becomes a major problem. The best strategy is to start building habits on Day One of starting your GLP-1 medication, or better yet, before you start! Once your digestion slows down, it’s harder to get things moving again. Adding magnesium, fiber, and protein early can help avoid common GLP‑1 issues—especially when combined with tips from our Expert Guide for Avoiding Ozempic Side Effects, and a balanced meal plan from our GLP‑1 Diet Plan & Recommendations.
Keep a simple checklist:
-
Did I drink enough water today?
-
Did I eat at least one fiber-rich food at meals?
-
Did I move my body for at least 15 minutes?
-
Did I get enough protein?
Fuel Your Body and Fight Constipation with Rock the Shot
Rock the Shot makes it easier to get the nutrients your body needs while using Ozempic or any other GLP-1 medication. This doctor-designed shake helps fight the common side effects of rapid weight loss, including constipation, low energy, muscle loss, and saggy skin. Rock the Shot tastes great and contains:
-
26g of protein
-
5g of collagen
-
4g of fiber
-
Essential vitamins and minerals
-
Blend of BCAAs
Order now and get free shipping plus a 30-day money back guarantee. That means guaranteed results or your money back, no questions asked. Stop guessing how to prevent constipation with Ozempic. Start supporting your body today with Rock the Shot.