Constipation Relief at Home: Weight Loss Injections, Diet and More

Let's be honest, nobody enjoys talking about it, but constipation is a real pain - literally. It’s common across all ages and global data suggests around 10 to 15% of people are affected. Moreover, it’s two to three times more common in women, rises with age and affects up to ~40% of women during pregnancy.

Plus, given more people are using weight loss injections like Mounjaro and Wegovy these days, constipation relief is a commonly searched for term as people seek relief from this common side effect.

That said, many people self-manage symptoms without seeing a GP, meaning the true numbers may be higher according to the National Institute for Health and Care Excellence (NICE). We take a closer look at constipation and how to manage it with the help of Dr Daniel Atkinson, Clinical Lead at Treated.com.

In this guide you’ll find

Symptoms of constipation

According to the NHS, constipation is usually defined by fewer than three spontaneous bowel movements a week, hard or lumpy stools, straining or a sensation of incomplete emptying.

In practice, going less often than your normal pattern also counts. You might also have a stomach ache and feel bloated and/or sick.

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What causes constipation?

You’re probably wondering ‘why am I constipated?’ Constipation in adults has many possible causes and sometimes, there’s no obvious reason as to why it’s happening.

The most common causes include not eating enough fibre, not drinking enough fluids, not moving enough or spending long periods sitting or lying down, being less active and not exercising. Often ignoring the urge to go to the toilet can also cause it.

Constipation can also be medication side effect of something you’re taking, or even stress, anxiety or depression.

In fact, some people using GLP-1 weight loss injections like Mounjaro or Wegovy report constipation because digestion slows down. If you're wondering how to relieve constipation on Mounjaro or similar medications, the strategies outlined in this guide can help.

The good news? You don’t always have to rush to a doctor immediately. There are plenty of easy ways to relieve constipation at home, including natural constipation relief strategies that help empty bowels naturally.

Related: What is Ozempic? A guide

Constipation and weight loss injections – what you need to know

If you're using GLP-1 medications for weight loss (like Mounjaro or Wegovy), it's important to understand how they're affecting your digestive system.

Weight loss injections work by slowing down how quickly food moves through your stomach and intestines, which helps you feel fuller for longer - but this delayed gastric emptying can also lead to constipation (and unpleasant sulphur burps).

According to Harvard Health, gastrointestinal symptoms - including constipation - are among the most common side effects of GLP-1 drugs like semaglutide and tirzepatide. Many people experience constipation from weight loss injections as their body adjusts to the medicine.

Staying well-hydrated, increasing your fiber intake gradually and maintaining regular physical activity can all help minimise digestive discomfort while using these medications.

How to treat and prevent constipation at home

When you're uncomfortable and need immediate constipation relief at home, you want solutions that work quickly.

"Drinking more water is the first thing I'd recommend to someone having constipation. Fluids can help to soften stool and make it pass more easily. Then diet is the next consideration – eating plenty of fibre can help too," says Dr Daniel.

Passing a hard stool is nobody's idea of fun, but quick constipation relief at home is possible, with just a few simple changes. If you're using a weight loss injection like Mounjaro or Wegovy and notice harder stools or fewer visits to the loo, the strategies below can offer quick constipation relief at home for weight loss injection users - but it's also important to speak to your prescriber about adjusting your dose or timing if symptoms persist.

It's safe to try these simple measures when you're pregnant, too. You might notice a change in a few days but it can also take a few weeks before your symptoms improve.

1. Drink water for fast results

Even mild dehydration can make stools dry and hard. A first step is to increase your fluid intake through the day. Drinks to help constipation include water, warm drinks (like tea and coffee) and soups. This is especially important if you're on a GLP-1 weight loss injection, as slowed digestion means your body needs extra hydration to keep things moving smoothly.

What to drink for constipation?

Aim for six to eight glasses of fluid daily
Sparkling water may help some people, but go easy on sugary soft drinks
If you’re breastfeeding or very active you may need more fluids

Does hot water help constipation? Yes, warm water can nudge the gut and is a gentle option to try.

Eating more fibre will help with constipation

2. Eat more fibre (but build up gradually)

Once you've addressed your fluid intake, diet is the next consideration. It's classic advice for a reason. Fibre adds bulk and softness to your stool and improves your bowel movements. UK guidance recommends adults aim for 30g of fibre a day, ideally from a variety of sources. It's also advised to increase your fibre intake slowly to help reduce bloating.

If you're already using a weight loss injection and notice constipation starting, try increasing fluid and fibre early - it can help prevent symptoms from worsening.

Foods to relieve constipation - add these gradually by adding two to three potions to your diet each week:

Fruits with skin like apples and pears (as recommended by our expert)
Dark green leafy vegetables like spinach and kale
Porridge oats - an easy breakfast inclusion
Other whole grains, like oat bran or wholewheat pasta
Pulses like beans, lentils and chickpeas
Nuts and seeds
Other fruit and vegetables (kiwi, citrus fruits like oranges and grapefruits, broccoli)

3. Use prunes or other sorbitol-rich fruits

Prunes, pears, apples, peaches, apricots, grapes/raisins and plums contain sorbitol, a type of sugar alcohol and natural osmotic that draws water into the bowel and acts like a natural stool softener. A small daily portion of prunes or prune juice for constipation can help soften hard stools. If you have IBS, introduce cautiously.

On Mounjaro and started having constipation on the weekend. Started eating prunes daily and drinking more water and have been having normal poos since Tuesday. Order is restored.

WhynotJanet

4. Try a better bathroom posture (and routine)

Modern toilets aren’t ideal for a full, strain-free poos. Raising your feet on a small stool so your knees are above your hips mimics a squat, straightens the anorectal angle (the axis of the rectum and the anal canal) and can reduce straining - a simple home remedy for quick relief of constipation that can help bowel movement.

As for routine, keep to a regular time and place to give yourself plenty of time to use the toilet. If you feel the urge to poo, don’t delay.

5. Warm drinks - including coffee - may help

A warm cup of coffee in the morning can be a comforting ritual, but it can also help get your digestive system going. Does coffee help with constipation? For some, yes - coffee triggers bowel activity in some people, though it doesn’t work for everyone. If coffee doesn’t agree with you, try warm water or herbal tea and keep overall fluids up.

6. Increase your activity

Lack of exercise is linked to constipation, so increasing your activity can help alleviate constipation. A daily walk or run can help you poo more regularly. Gentle yoga and core engagement also support regularity.

7. Speak to a pharmacist or GP for laxatives

If simple measures aren’t enough, NICE guidance suggests a stepped approach to constipation relief at home using over-the-counter laxatives.

First line (often the best natural laxative approach): a bulk-forming laxative like ispaghula (psyllium), which adds bulk and softness to your stool and stimulates bowel contractions, making it easier and more comfortable to pass. Fybogel is a bulk-forming laxative worth trying. Although, avoid these if you're on opioid painkillers.
If your stool remains hard, add or switch an osmotic laxative like a macrogol (Movicol, for example) - these are designed to draw water from the body into your colon, softening the stool. If these aren’t tolerated, lactulose is an alternative - this is a synthetic sugar.
If stools are soft but still difficult to pass, or there’s a sense of incomplete emptying, you could try a short-term stimulant laxative like senna or biscadoyl (Dulcolax's Pico Liquid is a good example of these). These promote bowel movements by stimulating the muscles of your intestinal wall.

If you’re on opioid painkillers, avoid bulk-formers and use an osmotic plus a stimulant. For persistent cases your GP can advise on the best constipation medicine for you.

If you're on a GLP-1 weight loss injection and need to use laxatives, it's worth checking with your prescriber about safe laxative use, as they can advise on the best type and timing for your situation.

How to clear constipation instantly, quick glance

Try warm fluids first (expert's top recommendation)
Take a short walk
Use a toilet footstool for better positioning
If needed, a single-dose stimulant or glycerol suppository for instant constipation relief

If pain is severe or you suspect impaction, seek medical advice immediately. It's also worth noting that suppositories or stimulant laxatives should be used occasionally, not regularly, unless advised by your GP.

What Mumsnet users say

“Drink plenty of water. Eat some water rich foods like melon, soup and strawberries. Eat some liquorice.” BunnyRuddington

“Prunes. You can start off with four [of] them [and] increase to six a day. Once cleared, use [it] as maintenance daily [and] keep having three or four a day. Castor oil is amazing and works within four to six hours. Loads of water. Use a foot stool as position is important. Take a hot bath. Place a hot water bottle on tummy. Stay active walks help keep things moving [...]” MixedBananas

“Boots multivitamin with live friendly bacteria was a lifechanger for me. Went from passing stool once a fortnight (using laxatives) to going [over] three times a day. Definitely see a doctor in case there's an underlying cause though. Mine turned out to be an underactive thyroid which I only found out about nearly a year after solving the constipation issue.” MonkeyToez

“When I was pregnant and didn’t want to take anything, a mix of pear juice and prune juice twice a day (half and half) along with a tablespoon of olive oil drizzled over my evening meal worked for me brilliantly. It took two or three days, but the result was very good - and a great relief. No pain, all natural. If you can’t get pear juice, use apple juice instead.” BreatheAndFocus

“A pint of hot water every morning, then lots of fluids during the day. Exercise is also very important. I'm assuming you've addressed your diet. Foot stool for your feet, when on the loo - or even squatting on the seat, if you are agile enough to do so safely. Abdominal massage - research how to do this safely. If you haven't seen your GP, please do so - you may need a specialist referral.Once this episode is resolved, make sure you maintain good habits EVERY day.” Flamingoknees

Constipation during pregnancy and breastfeeding

"It's common to have some bowel disturbance during pregnancy, and increasing your fluid intake and eating more fibre in your diet won't do any harm – and this advice extends to someone who has constipation during breastfeeding too," Dr Daniel says.

Constipation is common in pregnancy due to hormonal and physiological changes. To alleviate your symptoms and discomfort, start with your diet, increase your fluids and introduce more activity in your daily routine.

The basic measures outlined above - drinking more water, eating fiber-rich foods, gentle exercise and good bathroom posture - are all safe to try during pregnancy and breastfeeding.

Iron supplements during pregnancy can also make you constipated - but make sure to speak to your doctor about whether you can manage without them, or change to a different type.

Important safety note for pregnancy and breastfeeding

"But beyond this, you should see a GP or talk to your midwife before taking medications such as lactulose, Dulcolax, or senna if you're pregnant or breastfeeding," cautions Dr Daniel.

While the natural approaches above are safe to try, always consult your healthcare provider before taking any laxatives during pregnancy or while breastfeeding.

Gentle physical activity can work wonders for constipation

Gentle exercises to ease constipation at home

You might not feel like moving when you’re bloated and uncomfortable, but gentle physical activity can work wonders for constipation. Exercise helps stimulate the natural contraction of intestinal muscles, which can speed up the passage of stool through your colon.

You don’t need to run a marathon. Simple activities like a daily walk or run as we’ve mentioned above can help, but also gentle yoga or even a targeted belly massage can make a difference.

1. Yoga poses

Twists and forward folds can massage the abdomen and reduce bloating. Ideal yoga for constipation relief includes the wind-relieving pose, seated twist, cobra and child’s pose.

Yoga can also reduce stress by promoting blood flow and encouraging relaxation. A few yoga poses that are known to help with digestion include:

Wind-relieving pose, which involves hugging your knees to your chest to apply gentle pressure to your stomach
Seated twist - twisting poses can help massage your intestines
Cobra pose is a gentle backbend that can stretch your stomach muscles
Child’s pose is a resting pose that helps to calm the body and gently press the abdomen

It’s probably worth mentioning though, that if you’re wanting to do these positions in yoga, stick to doing them at home. They might make you fart!

2. Walking and light exercise

Don’t underestimate the power of a simple daily walk. Leading a sedentary lifestyle is linked to an increased risk of constipation, so getting up and moving your body is a key part of the solution.

Brisk walking, swimming or cycling increase blood flow throughout your abdomen and help to stimulate your bowels. It needn’t be a major workout regime - just incorporating a 20 to 30 minute walk into your daily routine can significantly improve digestive symptoms.

3. Belly massage techniques

Abdominal massage - also known as a colonic massage - can help stimulate the muscles in your digestive tract and prompt a bowel movement. Evidence is limited but some people find it helps - so if you have unexplained pain or bloating, seek medical advice before trying this.

The idea is to gently massage your abdomen in the direction that stool travels through the colon. This can help break up impacted stool, reduce discomfort and prompt your bowels to empty. It’s a simple, non-invasive technique that you can easily do yourself at home.

To do this, lie on your back and use your fingertips to make gentle, circular motions in a clockwise pattern around your belly button. Start on your lower right side of your abdomen (where your large intestine begins) and move up toward your ribs, across to the left and then down.

Can probiotics help with constipation?

Probiotics are so-called ‘friendly bacteria’, which are found naturally in the gut. According to the NHS, probiotics may help some people, but evidence is mixed.

In theory, probiotics are tummy friendly to help aid digestion which in turn, may help to prevent or ease symptoms of constipation.

You can get them as supplements from health food shops or in live yoghurt, which is a good natural source. If you want to try probiotics, the NHS states it’s best to take them every day for at least four weeks, to see if they work for you.

When to seek medical advice

"If at any point you're experiencing pain or blood when attempting to pass stool though, it's important to see a doctor - they may want to examine what's going on or refer you for tests if necessary," advises Dr Atkinson.

See your GP or call NHS 111 urgently if you have constipation and you:

Experience pain or blood when passing stool - these are possible signs of an underlying problem that may need medical attention
Haven't passed stool for more than three days - "It can be normal for some people to go for a couple of days at a time without passing stool - but if it starts to get to more than this (for example more than three days) you should see a doctor"
Are passing hard or 'pebble'-sized stools regularly - this is worth getting checked out by your GP
Have constipation that hasn't improved after one to two weeks - persistent symptoms need medical review
Have constipation that isn't improving with treatment or you're regularly bloated
Have a sudden change in bowel habit without an obvious cause
Have unexplained weight loss
Have abdominal pain, vomiting or bloating with inability to pass gas
Feel very unwell or have iron-deficiency anaemia or fever
Are taking medicines that cause constipation (eg opioid painkillers)
Have possible faecal impaction (very hard, large stools, overflow soiling or needing manual removal)
Need advice on how to relieve severe constipation

See your GP if you're experiencing long-term constipation

Complications of long-term constipation

Long term or chronic constipation can lead to faecal impaction. Chronic constipation means it is difficult to have a poo that can last for several weeks or even longer.

Faecal impaction means having a large amount of dry, hard poo in your rectum (or the back passage). It's caused by similar things to those of constipation, including:

side effects from painkilling medicines
lack of exercise over a long period of time
a low fibre diet
long term use of laxatives
depression and anxiety

Warning signs that need urgent medical attention

The main symptoms to watch for include:

Overflow diarrhoea – watery stools leaking around the blockage, which may soil your underwear
Severe tummy pain
Bloating or a swollen tummy
Vomiting

If you experience any of these symptoms, seek medical advice urgently. Your GP can assess the situation and provide appropriate treatment.

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🔎 This article has been medically reviewed

Last reviewed in September 2025 by Dr David Porter MBBS, MSc, PgDip, an internationally renowned sports medicine physician and Founding Director of Opus.

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About the expert

Dr Daniel Atkinson is the Clinical Lead at Treated.com, an online healthcare service company.

About the author

Our resident Leeds lass, Rebecca Roberts is a Senior Content Editor here at Mumsnet. On a daily basis, she commissions, writes and edits content designed to help parents navigate real life - from product reviews to practical features on everything from sex and relationships to fashion to skincare. Rebecca - aka Beccy - brings unique personal insight to health and weight loss content here at Mumsnet, having undergone her own journey with medically supervised injections.

Beyond her role as an editor, she can be found balancing life as a working mum of two toddlers and when she’s not at her desk, you’ll likely find her at a PTA meeting, in a nearby coffee shop, or walking her two dogs up and down country lanes.