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
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.
Increase Fiber Slowly
- Fruits, such as berries, pears, and apples
- Vegetables, including broccoli and potatoes
- Nuts and seeds
- Whole grains
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.
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
Move More Throughout the Day
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.
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