Constipation on GLP-1 (UK): What Actually Helps (Without Making Everything Worse)
Affiliate disclosure (UK): This post contains affiliate links. If you buy through them, I may earn a commission at no extra cost to you. I only link to products I’d genuinely consider in a practical routine.
Not medical advice. If you’re pregnant/breastfeeding, under 18, managing a medical condition, or taking medication (especially blood pressure meds, diuretics, thyroid meds, blood thinners/anticoagulants, diabetes meds), check labels and speak to your GP/pharmacist/clinician before adding supplements. If anything makes symptoms worse, stop and reassess.
Quick answer (60 seconds)
On GLP-1, constipation is usually a combo of slower gut motility + eating less fibre + drinking less (often without noticing). The simplest fix is rarely “more supplements” — it’s fluids first, then gentle fibre consistency, and one targeted support you can actually judge. Make one change at a time for 1–2 weeks so you know what’s working.
Jump to what you need:
Start here routine ·
Why it happens ·
Decision flow ·
Best picks ·
Comparison table ·
What NOT to do ·
Timeline ·
Who should check first ·
Objections ·
Related reading ·
FAQs
If you want to browse everything I’ve built (guides + product pages), start here:
- Hub home: https://alanspicer.com/best-health-supplements/index.html
- Lily & Loaf brand guide: https://alanspicer.com/best-health-supplements/lily-and-loaf.html
- Discount page (use ALAN10): https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
The 5-minute “start here” routine (what I’d do first)
If you’re blocked up and feeling grim, don’t overthink it. Do this for 3–7 days before you buy a cupboard full of stuff:
- Fluids first: make drinking “automatic” (big bottle in front of you, refill it, repeat).
- Electrolytes once per day if you’re headachy, dizzy, crampy, or “flat” — those are classic “under-drinking” signals.
- Protein stays a priority (small repeatable portions are fine). When you under-eat, your gut often slows even more.
- Gentle fibre consistency (slowly). Don’t jump from low fibre to “all the fibre” overnight.
- Light movement (even 10–15 mins) can help gut rhythm.
Red-flag rule: if you have severe abdominal pain, vomiting, fever, signs of dehydration, blood in stool, or you feel seriously unwell — get medical advice. If constipation is prolonged and you’re in pain, don’t “DIY” for weeks.
Why GLP-1 constipation happens (even if you’re “doing everything right”)
In my GLP-1 weight loss journey, the biggest issue wasn’t willpower — it was that the basics quietly changed without me noticing:
- Less food volume → less fibre and less “bulk” moving through.
- Less drinking → thirst cues get weird, appetite is down, hydration drops.
- Slower gut motility → food sits longer, stools dry out, bloating builds.
- Routine disruption → you skip meals, skip fluids, skip movement, and the gut sulks.
That’s why the best plan is: fluids + consistency first, then one targeted trial.
Decision flow: pick ONE first move
If you feel headachy, dizzy, crampy, “washed out”: start with electrolytes + consistent fluids.
If you’re barely drinking (or you forget): fix the system (water bottle + reminders) before chasing fancy solutions.
If stools are hard/dry and you’ve had low-fibre days: add fibre slowly (and keep fluids up).
If you want a longer-term gut routine: trial a probiotic for weeks, not days.
If reflux/bloating is part of it: consider slippery elm or enzymes as a targeted trial (and don’t stack multiple gut products at once).
If cramps/tension/restless evenings are part of the pattern: magnesium can support an evening routine — but don’t treat it as the only fix.
Starter picks (minimal stack)
These are the options I’d consider first for constipation patterns on GLP-1. I link to my hub product pages first (so you can read notes), then the official Lily & Loaf page second.
1) Electrolyte Drink (hydration foundation)
Read more: https://alanspicer.com/best-health-supplements/products/electrolyte-drink.html
Why I’d try it: If you’re under-drinking, constipation often improves when hydration becomes consistent (and electrolytes make that easier to maintain).
Buy Electrolyte Drink at Lily & Loaf →
2) Water Bottle (boring, but it works)
Read more: https://alanspicer.com/best-health-supplements/products/water-bottle.html
Why I’d try it: Most constipation “plans” fail because drinking isn’t consistent. A visible bottle is a behaviour tool, not a supplement — and that’s often the point.
Buy Water Bottle at Lily & Loaf →
3) Super Fibre 450g (slow increase, steady routine)
Read more: https://alanspicer.com/best-health-supplements/products/super-fibre-450g.html
Why I’d try it: If stools are hard/dry and your diet fibre has dropped, gentle fibre can help — but the key is start low and build gradually. Fibre without enough fluids can make you feel worse.
Buy Super Fibre at Lily & Loaf →
4) Pre + Pro 15 (gut routine, not an instant fix)
Read more: https://alanspicer.com/best-health-supplements/products/pre-pro-15.html
Why I’d try it: If you want a longer-term “gut rhythm” routine, probiotics can fit — but treat it as a 3–6 week consistency play, not something you judge in 48 hours.
Buy Pre + Pro 15 at Lily & Loaf →
5) Slippery Elm (comfort support if reflux/bloating is part of it)
Read more: https://alanspicer.com/best-health-supplements/products/slippery-elm.html
Why I’d try it: If constipation comes with irritation/reflux/bloating, slippery elm is a comfort-style option some people like. Important: it may affect absorption of meds/supplements — take it well away from medication and check with a pharmacist if unsure.
Buy Slippery Elm at Lily & Loaf →
6) Triple Magnesium (evening routine support)
Read more: https://alanspicer.com/best-health-supplements/products/triple-magnesium.html
Why I’d try it: If cramps/tension/restless evenings are part of your pattern, magnesium can help support an evening routine. Don’t start it on the same day as fibre/probiotics — you’ll never know what did what.
Buy Triple Magnesium at Lily & Loaf →
Money saver: If you’re ordering, use ALAN10 via the official discount page: https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
Comparison table: pick your first move (and don’t stack everything)
| If your main issue is… | Start with | Why it’s a sensible first step | Give it a fair test | Hub page |
|---|---|---|---|---|
| Hard stools + you suspect you’re under-drinking | Electrolytes | Hydration consistency is the fastest variable to fix on GLP-1 | 3–7 days | https://alanspicer.com/best-health-supplements/products/electrolyte-drink.html |
| “I forget to drink” / I need it to be automatic | Water Bottle | Behaviour tool that makes the basics happen without willpower | 3–7 days | https://alanspicer.com/best-health-supplements/products/water-bottle.html |
| Hard/dry stools + low fibre days | Fibre (slowly) | Can improve regularity, but only if you increase gradually and keep fluids up | 10–14 days | https://alanspicer.com/best-health-supplements/products/super-fibre-450g.html |
| You want a longer-term gut routine | Probiotic | Best treated as “weeks not days” — consistency matters | 3–6 weeks | https://alanspicer.com/best-health-supplements/products/pre-pro-15.html |
| Bloating/reflux discomfort alongside constipation | Slippery Elm | Comfort-style support; take well away from meds and check suitability | 1–2 weeks | https://alanspicer.com/best-health-supplements/products/slippery-elm.html |
| Tension/cramps/restless evenings as part of your pattern | Magnesium | Supports an evening routine; don’t combine with multiple new changes at once | 2–3 weeks | https://alanspicer.com/best-health-supplements/products/triple-magnesium.html |
Rule of thumb: start with one change. If you start fibre + probiotics + magnesium together and feel better (or worse)… you’ll never know why.
What NOT to do (trust booster)
- Don’t panic-buy five products at once. You’ll increase side effects and lose clarity.
- Don’t jump fibre too fast. Too much too soon often = bloating, cramps, discomfort.
- Don’t add fibre without increasing fluids. That can backfire.
- Don’t “detox” or do aggressive cleanses. On GLP-1 this can make things worse.
- Don’t ignore red flags (severe pain, vomiting, fever, dehydration, blood in stool).
Timeline: what to expect (48 hours / 2 weeks / 30 days)
First 48 hours
If you were under-drinking, you can feel better surprisingly quickly once fluids (and electrolytes) are consistent — less headachy, less crampy, less “flat”.
By 10–14 days
If fibre is the right move for you, stools are usually easier to pass by now — assuming you increased slowly and kept fluids up.
By 30 days
You should know your “keepers” — the 1–2 changes that genuinely improve things. That’s the goal: a routine that’s boring (because boring is repeatable).
Who should check first (interactions / suitability)
- Kidney, heart, or liver conditions (especially for electrolyte products).
- Fluid restrictions or medically managed electrolytes.
- Blood thinners/anticoagulants, thyroid meds, multiple prescriptions: check interactions and spacing.
- History of sensitivities/allergies to herbal products or ingredients.
- Slippery elm: take well away from medication/supplements because it may affect absorption; ask a pharmacist if unsure.
Objections people have (and straight answers)
“Isn’t this expensive?”
It can be — which is why I recommend starting with one product based on your biggest bottleneck. If you’re not drinking enough, a probiotic won’t fix that.
“Fibre makes me bloated — should I avoid it?”
Not necessarily. Fibre often needs a slow ramp-up. Start smaller than you think and build gradually. If bloating is your main issue, this guide may help you choose better: https://alanspicer.com/best-health-supplements/best-supplements-for-bloating.html
“What if supplements make nausea worse?”
This is why you don’t stack multiple new things at once. Start with fluids first, then add one targeted support if needed. If nausea is your main issue, start here: https://alanspicer.com/best-health-supplements/nausea-on-glp1.html
“When should I stop?”
If something makes symptoms worse, stop. If you’ve given a fair trial window and see no meaningful benefit, it’s probably not the right fit.
Calm CTAs (no hype)
If you want the full hub (guides + comparisons + product pages), start here:
If you’re ordering from Lily & Loaf, use ALAN10 via the official discount page:
Related reading (hub)
- Constipation hub guide: https://alanspicer.com/best-health-supplements/constipation-on-glp1.html
- Best picks for constipation: https://alanspicer.com/best-health-supplements/best-supplements-for-constipation.html
- Hydration & electrolytes (best picks): https://alanspicer.com/best-health-supplements/best-supplements-for-hydration-electrolytes.html
- Best picks for bloating: https://alanspicer.com/best-health-supplements/best-supplements-for-bloating.html
- Probiotics vs enzymes (how to choose): https://alanspicer.com/best-health-supplements/probiotic-vs-digestive-enzymes.html
- Protein basics on GLP-1: https://alanspicer.com/best-health-supplements/protein-on-glp1.html
FAQs (snippet-first)
1) Why does GLP-1 cause constipation?
Usually a combo of slower gut motility plus eating less fibre and drinking less (often without realising).
2) What’s the fastest thing to try first?
Fluids first. If you’re headachy/dizzy/crampy or “flat”, electrolytes + consistent drinking is a sensible first test.
3) Can fibre make constipation worse on GLP-1?
Yes — if you add too much too quickly or don’t increase fluids. Start low, go slow.
4) How long should I trial fibre before deciding?
Give it 10–14 days of consistency (with adequate fluids) before deciding.
5) Are probiotics good for constipation on GLP-1?
They can help some people, but treat it as a “weeks not days” habit. Trial for 3–6 weeks.
6) What if I’m bloated as well as constipated?
That’s common. Keep fluids consistent, then add one targeted trial. This guide can help: https://alanspicer.com/best-health-supplements/best-supplements-for-bloating.html
7) Can magnesium help with GLP-1 constipation?
Magnesium can support an evening routine (especially if cramps/tension are part of your pattern), but it’s not a substitute for fluids and fibre consistency.
8) When should I get medical advice?
If you have severe pain, vomiting, fever, blood in stool, worsening dehydration, or you feel seriously unwell — get medical advice.
9) What’s the simplest “boring” routine?
Fluids + electrolytes, plus one targeted choice (fibre OR probiotic routine OR comfort support) — not all at once.
10) Where do I get the Lily & Loaf discount code?
Use the official page here: https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html (code ALAN10).
