Real Talk: Why Your GLP-1 Is Messing With Your Gut and How to Fix It

If you’re on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro and your digestion has gone from “fine” to “what is happening?” you’re not imagining things. Constipation is one of the most common (and least talked about) side effects of these popular meds. It’s frustrating, uncomfortable, and can make you second-guess whether the benefits are even worth it.

But here’s the good news. You’re not stuck.

And no, the solution doesn’t have to involve harsh laxatives or living on soup and fiber bars.

As a nurse practitioner who specializes in helping people feel like themselves again without the BS, I’ve worked with dozens of clients navigating this exact issue, and I’ve even dealt with it myself.

The truth is, the typical advice to just drink more water and eat some fiber isn’t always enough. You deserve better answers, and that’s what this post is here to give you. Real solutions that work in real life, especially when you're already doing all the things and still feeling off.

Why Constipation Happens on GLP-1s (And Why It's Not Your Fault)

GLP-1s like semaglutide and tirzepatide slow down how quickly food moves through your stomach. This helps you feel full longer, which is great for weight loss. But it also means your digestive system slows down, too. Fewer bowel movements, harder stools, and that familiar stuck feeling.

This issue affects more people than you think. Even the most diligent clients, the water drinkers, the protein lovers, the gym-goers still get stuck. And while constipation might seem like a minor inconvenience, it’s not. It messes with your energy, your comfort, and your confidence.

Conventional wisdom says to "just hydrate and eat fiber." That’s fine advice, it's just not enough when your gut’s been slowed to a crawl by your meds. You need real tools, not generic tips.

When Constipation Takes Over

Let’s be honest. You wake up bloated, you feel off, your progress stalls, and you’re constantly uncomfortable. It doesn’t matter how clean your meals are, your belly feels heavy and things are just... not moving.

You start getting in your head. Wondering if you’re doing something wrong. Asking if maybe this medication isn’t right for you. Even though you’re doing everything you’re supposed to, your body feels like it’s pushing back.

And the worst part? You feel like you can’t talk about it. Because who wants to say, “I feel gross and plugged up”? But that’s the reality and you’re not the only one going through it.

Ignoring the Problem Makes It Worse

When constipation builds up, everything slows down with it. You feel heavy. You stop eating right. You start skipping workouts. Your goals get pushed aside.

You might think loose stools mean you’re in the clear but sometimes that’s just waste sneaking around a stubborn poop plug. Yep, that’s a thing. And it makes you feel even more confused and frustrated.

The longer this goes on, the more it chips away at your energy, your motivation, and your progress. Don’t let this be your new normal.

So What’s the Fix?

Start simple. Prevention is always the best option: hydrate, eat enough protein, and move your body daily. But sometimes that’s not enough. That’s where tools come in.

My first line of defence is magnesium citrate. It’s reliable, gentle, and affordable. But even that doesn’t always work when I've been there. Life gets busy, and suddenly hydration and nutrition are nowhere to be found.

That’s when I reach for chia seeds. These little superfoods are full of fiber and help clear things out. I throw a spoonful into my morning smoothie with a blender. No weird texture. All the benefits.

And the wildcard? Popcorn. I’m not kidding. After a particularly rough week, I snacked on kettle popcorn three nights in a row and let’s just say it worked. Sometimes the most unexpected things do the trick.

Jen’s Go-To Gut Reset Tips

• Hydration is non-negotiable.
  Aim for at least half your body weight in ounces. Add electrolytes if needed.

• Prioritize protein.
  It keeps your system moving and your muscles fueled.

• Move every day.
  Even short walks help stimulate your gut.

• Try magnesium citrate.
  A simple, fast-acting solution for backup days.

• Blend chia seeds into your shake.
  Great fiber, no texture issues, total gut win.

• Don’t underestimate popcorn.
  It’s fiber-packed and, yes, it works.
  

The Payoff: You Feel Like You Again

When your gut’s working, everything feels better. Your belly flattens, your energy returns, and your mood improves. You stop obsessing over bathroom stuff and start enjoying life again.

You eat without fear of bloating. You sleep better. You’re more focused. You trust your body again and that trust fuels confidence, motivation, and joy.

You stop surviving and start thriving. And yes, your weight loss progress picks back up, too.

Here’s What to Do Next

1. Track your water, protein, and movement daily.

2. Add magnesium citrate or chia seeds if things slow down.

3. Try popcorn if you want a snack that doubles as gut support.

4. Listen to your body. If you feel off, respond early.

5. Need help? Reach out. Personalized care makes all the difference.

If You Ignore It...

You’ll stay bloated, uncomfortable, and frustrated.

You’ll second-guess your progress and your plan.

You’ll lose energy, sleep, and motivation and that affects everything.

You deserve better. Better tools. Better support. Better results.

Let’s Get You Moving (Literally)

Constipation on GLP-1s doesn’t have to be your new normal. With the right tools and support, you can feel amazing again. And it starts with a conversation.

👉 Book a discovery call today and let’s find what works for you.

Your gut will thank you.