GLP-1 medications, such as Mounjaro and Wegovy, slow down digestion to help you feel fuller for longer, leading to significant weight loss. Some users find themselves struggling with common side effects - sluggish bowel movements, bloating, and discomfort. If you've found yourself struggling with constipation since starting your GLP-1 journey, you're not alone.

The good news? Fibre is the key to keeping things moving while staying on track with your weight loss goals. But it’s not as simple as just adding more fibre to your diet. There are a few other factors to carefully consider first.

Why GLP-1 medications cause constipation

GLP-1 medications work by slowing down the emptying of your stomach, meaning food stays in there for longer. This process helps control hunger and stabilise blood sugar levels, but it can also lead to less frequent and more difficult bowel movements.

Here’s why:

• Slower digestion — Your body processes food at a much slower rate, leading to delays in waste elimination.
• Lower food intake — Because you’re eating less, your body has less bulk to pass through the digestive system.
• Reduced gut motility — The gut's natural rhythm slows down, meaning waste doesn’t move as efficiently through the intestines.

Over time, this can result in constipation, bloating, and discomfort. If you’re experiencing these issues, it’s time to take a closer look at your fibre intake.

How fibre solves the problem

Fibre plays a crucial role in digestion. It adds bulk to stool, keeps the gut healthy, and helps regulate bowel movements. Here’s why it’s essential, especially when taking Mounjaro:

• Adds bulk to stool — Insoluble fibre helps form soft, bulky stools that are easier to pass.
• Feeds good gut bacteria — Soluble fibre acts as a prebiotic, supporting the growth of healthy gut bacteria that aid digestion.
• Regulates blood sugar — Soluble fibre slows glucose absorption, helping to stabilise blood sugar levels.
• Keeps hunger at bay — Fibre can keep you feeling fuller for longer, further supporting your weight loss journey.

Best sources of fibre for Mounjaro users

A balanced diet rich in fibre can help combat constipation and improve gut health. The key is to increase fibre intake gradually to allow your digestive system time to adjust.

Some of the best sources of fibre include:

• Whole grains — Oats, quinoa, brown rice, wholemeal bread
• Fruits & vegetables — Berries, apples, pears, spinach, kale, carrots
• Legumes — Lentils, chickpeas, black beans
• Nuts & seeds — Chia seeds, flaxseeds, almonds

Aim to incorporate a mix of soluble fibre (found in oats, fruits, and legumes) and insoluble fibre (found in whole grains and vegetables) to support digestion effectively. 

Need some recipes to boost your fibre intake? Check out our Habitual-approved fibre-rich recipes. 

How much fibre do you need?

The NHS recommends that adults consume at least 30g of fibre per day, but most people fall short of this target.

If you’re increasing your fibre intake, do so gradually to avoid bloating or discomfort. Start by adding more fibre-rich foods to your meals and tracking your intake to ensure you’re meeting daily requirements.

Things to consider BEFORE adding more fibre to your diet

Fibre & Hydration: the perfect pair

Fibre works best when combined with adequate hydration. Without enough water, fibre can actually worsen constipation by absorbing fluid from your digestive tract and making stools harder to pass.

To help avoid constipation:

• Drink at least 2 litres of water per day (more if you’re active)
• Consider your electrolyte needs to ensure balanced hydration. 
• Increase fibre intake gradually to allow your gut to adapt
• Listen to your body and adjust your fibre intake as needed

Taking a Fibre Supplement for Extra Support

If you struggle to get enough fibre through food alone, a supplement may help. Fibre supplements are an easy and effective way to boost intake, particularly for those experiencing persistent constipation.

The best types of fibre supplements for Mounjaro users include:

• Psyllium husk — A natural soluble fibre that absorbs water and helps soften stools.
• Inulin — A prebiotic fibre that supports gut bacteria and improves digestion.‍
• Partially hydrolysed guar gum (PHGG) — A gentle fibre that helps regulate bowel movements without causing bloating.

High-fibre meal ideas for Mounjaro users

If you’re looking for easy ways to get more fibre into your diet, try these meal ideas:

• Breakfast: Oatmeal with chia seeds and mixed berries
• Lunch: Quinoa and chickpea salad with leafy greens
• Dinner: Stir-fry with tofu, brown rice, and vegetables
• Snack: A handful of almonds or a high-fibre protein bar

Stay on track without the discomfort

Constipation doesn’t have to be part of your weight loss journey. By adding more fibre to your diet, drinking plenty of water, and considering a fibre supplement, you can keep your digestion running smoothly while maximising the benefits of your GLP-1 medication. Plus, our new fibre supplement is designed specifically for GLP-1 users who need an extra boost.

Start making small changes today, and your gut will thank you!

‍