Constipation Fixes: The Fiber + Water Combo You Need on GLP-1s

Written by: Ellie Hiller, BSN, RN, HSN Nutrition Coach

Constipation is incredibly frustrating and uncomfortable, and it is usually not caused by just one thing.

More often than not, constipation is the result of several factors working together. This can be especially true for people taking GLP-1 medications like compounded semaglutide or compounded tirzepatide, since these medications can slow digestion, reduce appetite, and sometimes make it harder to eat and drink enough throughout the day.

Instead of looking for one single culprit, it can help to think of constipation like a checklist. By identifying and addressing the main contributors, you can often support your digestive system naturally and get things moving again.

If you are constipated, start by running through this list.

Are You Taking Medication That Can Cause Constipation?

First, be aware of any medications or supplements that can cause constipation as a side effect.

Many common medications can affect digestion, including:

1. Certain pain medications
2. Iron supplements
3. Some antidepressants
4. Antihistamines
5. Some blood pressure medications
6. Certain anti-nausea medications
7. Some supplements

GLP-1 medications may also contribute to constipation in some people because they slow how quickly food moves through the stomach and digestive tract.

If you recently started a new medication and noticed a change in your bowel habits, talk with your healthcare provider. Never stop a prescribed medication without discussing it first.

Are You Getting Enough Fiber?

Fiber adds bulk to stool and helps keep it moving through your digestive tract. Most adults should aim for about 25 to 38 grams of fiber per day, but many people fall well short of that.

This can happen even more easily on a GLP-1 because your appetite may be lower. If you are eating smaller portions, skipping meals, or relying mostly on low-fiber convenience foods, your fiber intake may drop without you realizing it.

Good fiber sources include:

• Fruits
• Vegetables
• Avocados
• Beans
• Lentils
• Whole grains
• Chia seeds
• Flaxseed
• Oats
• Berries
• Nuts and seeds

The key is to increase fiber gradually. Adding too much fiber too quickly can lead to bloating, gas, and more discomfort. Start small, build slowly, and give your digestive system time to adjust.

Are You Drinking Enough Water?

Fiber and water work together. One without the other can actually make constipation worse.

Fiber helps add bulk to stool, but water helps keep that stool softer and easier to pass. If you increase fiber but do not increase fluids, stool can become harder, drier, and more difficult to move.

A common practical starting point is to aim for at least half your body weight in pounds in ounces of water per day. For example, a 200-pound person may aim for around 100 ounces of water per day.

If you are constipated, increasing closer to 60 to 70% of your body weight in ounces may help, especially if you have also increased your fiber intake. However, hydration needs can vary based on your size, activity level, climate, medications, and medical history. If you have kidney disease, heart disease, or have been told to limit fluids, ask your healthcare provider what is appropriate for you.

If plain water is hard to drink, try:

• Ice water
• Sparkling water
• Lemon water
• Electrolytes
• Herbal tea
• Broth
• Water-rich foods like cucumbers, watermelon, oranges, and berries

Small sips throughout the day often work better than trying to drink a large amount all at once.

Are You Moving Your Body Enough?

Movement stimulates your digestive tract and supports healthy gut motility.

You do not need an intense workout to help constipation. Even something as simple as a 20 to 30 minute walk can make a difference. A few air squats, light stretching, or gentle yoga may also help “get things moving.”

Your best bet is consistent daily movement.

Helpful options include:

• A short walk after meals
• Gentle stretching
• Bodyweight squats
• Light cycling
• Easy strength training
• Taking the stairs
• Standing and walking breaks during the workday

The goal is not to punish your body. The goal is to remind your digestive system to keep moving.

Are You Under Chronic or Extreme Stress?

Stress does not just affect your mind. It affects your gut, too.

When you are under chronic or intense stress, your body shifts into “fight-or-flight” mode. In that state, the body prioritizes survival over digestion. This can slow gut motility and contribute to constipation.

A good example is marathon runners on race day. With adrenaline surging, many experience digestive changes because the body temporarily redirects energy away from digestion. Everyday stress may not feel as intense as race day, but chronic stress can have a similar effect over time.

Stress support does not have to be complicated. Start with small, realistic tools:

• Take a 10-minute walk
• Practice slow breathing
• Prioritize sleep
• Step away from screens before bed
• Eat meals without rushing
• Build a consistent bathroom routine
• Give yourself enough time in the morning

Your gut likes routine more than most people realize.

The Fiber + Water Combo

If there is one big takeaway, it is this: fiber and water work best as a team.

Fiber helps create bulk. Water helps soften stool. Together, they can support more comfortable and regular bowel movements.

But if you only increase fiber without drinking enough fluids, constipation may get worse. And if you only drink more water without eating enough fiber, you may still not have enough bulk to keep stool moving well.

A simple GLP-1-friendly constipation plate might include:

• Greek yogurt with berries and chia seeds
• Eggs with avocado and fruit
• Chicken with roasted vegetables and quinoa
• Tuna salad with whole grain crackers
• A smoothie with protein, berries, spinach, and ground flaxseed
• Oatmeal with chia seeds and peanut butter
• Lentil soup with added vegetables

You do not need a perfect diet. You just need small, consistent choices that support digestion.

When to Ask for Help

Constipation is common, but it should not be ignored if it becomes severe or persistent.

Contact your healthcare provider if you have:

• Constipation that does not improve
• Significant abdominal pain
• Severe bloating
• Vomiting
• Blood in the stool
• Unexplained weight loss
• No bowel movement for several days
• Constipation that started suddenly and feels unusual for you

If you are taking a GLP-1 medication and constipation is getting worse after a dose increase, that is also worth discussing with your provider. Sometimes your body may need more time at a lower dose before moving up.

The Bottom Line

Constipation is usually multifactorial, which means lasting relief often comes from addressing several areas instead of searching for one magic solution.

Before reaching for a quick fix, work through the checklist:

• Review medications and supplements
• Increase fiber gradually
• Drink enough water
• Move your body daily
• Manage stress where you can
• Pay attention to dose changes and symptom patterns

Small improvements in hydration, fiber intake, movement, stress management, and medication review can make a meaningful difference in your digestive health.

If constipation is severe, persistent, or accompanied by significant pain, blood in the stool, vomiting, or unexplained weight loss, contact your healthcare provider for further evaluation.

Sources

1. NIDDK: Treatment for Constipation
2. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment
3. NIDDK: Eating, Diet, & Nutrition for Constipation
4. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
5. Mayo Clinic: Constipation Symptoms and Causes
6. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253
7. DailyMed: Wegovy Prescribing Information
8. https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=f5e548d0-cc79-4c34-a3f5-e20a5b8b6564
9. DailyMed: Zepbound Prescribing Information
10. https://dailymed.nlm.nih.gov/dailymed/fda/fdaDrugXsl.cfm?setid=487cd7e7-434c-4925-99fa-aa80b1cc776b

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Compounded semaglutide and compounded tirzepatide are not FDA-approved. These medications should only be used by prescription under the guidance of a licensed healthcare provider.

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