Dude… if you’re on Ozempic (or Wegovy, Mounjaro, whatever) and suddenly your bathroom trips have turned into a horror movie, I feel you. Deeply. I started Ozempic about two years ago to get my A1C under control and drop some weight. First month was awesome—appetite crashed, scale moved. Then week 4 hit and I swear I didn’t go for like five days. Five. Days. I felt like a bloated water balloon ready to pop. Miserable.
I asked my endo, she shrugged and said “it’s common, drink water, eat fiber.” Thanks doc. 🙄 So I went full detective mode—Reddit, forums, calling friends who were also on it, trial and error in my own kitchen. What I’m about to tell you is the stuff that actually moved the needle for me and most people I know. No BS, no “superfoods you’ve never heard of” nonsense.
Why Ozempic Turns Your Gut Into a Traffic Jam
Ozempic slows everything waaaay down. That’s the whole point—food stays in your stomach longer so you feel full and your sugar doesn’t spike like crazy. Cool for diabetes and weight loss, not cool when your colon decides to take a three-week vacation. Everything gets hard, dry, stuck. Add in the fact that a lot of us are eating way less volume on this med, and boom—fiber intake tanks too. Dehydration makes it ten times worse.
Most people start feeling it around week 3–6. Some lucky jerks never do. If you’re reading this, you’re probably not one of the lucky ones. 😭
Foods That Actually Get Things Moving (My Real Go-Tos)
I’m not gonna list fifty things. Here’s what I eat almost every day that keeps me regular without making me feel like I’m chewing cardboard.
1. Prunes. Not fancy dried plums, just regular cheap prunes. I eat 4–6 in the morning with coffee. They’ve got sorbitol which pulls water into your intestines like a sponge. Within 8–12 hours things usually start happening. Game changer.
2. Raspberries or blackberries. I buy the frozen ones because they’re cheaper and always there. Throw a big handful in Greek yogurt or just eat them plain. Insane fiber for the calories—almost zero guilt.
3.Kiwi. Two kiwis a day (skin on if you can handle the fuzz) has been shown in actual studies to work better than some fiber supplements for a lot of people. I peel them because fuzz grosses me out, but either way they help.
4. Oatmeal. Not the instant flavored packets—plain old rolled oats. I make a small bowl with cinnamon, a few berries, sometimes half a banana. Oats swell up with water and make everything softer. Huge difference.
5.Broccoli and spinach. I roast broccoli with a little olive oil and salt. Spinach I just wilt in eggs or throw in soup. They’re gentle, they add bulk, they don’t make you gassy if you cook them.
6. Lentils. I make a big pot of lentil soup every Sunday—carrots, onion, garlic, cumin, chicken broth, done. Eat it all week. Cheap, filling, and stupid high in fiber.
7. Chia seeds. I put like 1–2 tablespoons in water or almond milk, let it sit 10 minutes, it turns into this gel thing. Tastes like nothing but it slides through like lube for your intestines.
8. Watermelon or cucumber when it’s hot. They’re mostly water so you’re hydrating and getting a little fiber at the same time.
Bottom line: I try to get at least 25–30 g fiber a day now, but I build up slow. If you jump from 10 g to 40 g overnight your stomach will riot.
Supplements I Actually Use (and Don’t Hate)
I hate swallowing horse pills, so I keep this list short.
1. Magnesium citrate. 300–400 mg at night. Not the oxide kind—that one just gives you the runs. Citrate pulls water into the bowel and relaxes the muscles. I take it around 9 p.m. and usually go in the morning. Lifesaver.
2. Psyllium husk (Metamucil sugar-free). One rounded teaspoon in a big glass of water. I chase it with another full glass. Tastes like orange chalk but it works. Start with half dose or you’ll cramp.
3. Miralax (polyethylene glycol). When I’m really backed up I do a dose for 2–3 days. No cramps, no urgency, just gentle nudge. My GI doc said it’s fine long-term if needed, but I only use it as rescue now.
4. Probiotic. I take one with Bifidobacterium and Lactobacillus strains. Nothing fancy, just the Costco one. Helps overall gut mood.
5. Colace (docusate). Stool softener. I keep it for emergencies. One at night if I know I’ve been bad with water.
I don’t do senna or harsh stimulant laxatives anymore. They make your gut lazy over time. Avoid if you can.
Habits That Matter More Than You Think
Drink water like it’s your job. I aim for 80–100 oz a day. I fill a 40-oz bottle twice and force myself to finish both. Warm water first thing in the morning helps wake the gut up.
Walk. Even 15 minutes after dinner. Doesn’t have to be a power walk—just move. It literally massages your intestines.
Bathroom schedule. I sit on the toilet every morning after coffee, even if nothing happens. Body gets used to it. I also got one of those little step stools (yes, like a Squatty Potty knockoff) and it actually helps. Weird but true.
Small meals. Big meals just sit there forever on Ozempic. I eat 5–6 smaller meals/snacks instead of three huge ones.
Chew slower. Sounds dumb but it helps because your stomach gets the signal earlier.
Stress less if you can. I know, easier said than done. But when I’m anxious my gut locks up worse. Five deep breaths when I feel tense actually helps.
When to Call the Doctor (Seriously)
If you go more than 7 days with nothing, or you’re throwing up, or there’s blood, or the pain is bad—stop messing around and call. Could be something else going on. I had one week where I thought I was dying and it turned out my dose was just too high for my gut. Doc lowered it a tiny bit and things got better fast.
Last Thing
Look, Ozempic is amazing for a lot of us. The constipation is annoying but it’s manageable once you figure out your routine. For me it was prunes + magnesium + walking + stupid amounts of water. That combo keeps me going almost every day without thinking about it anymore.
You’ll find your own mix. Start with one or two things on this list and add more when you’re ready. You got this.
What’s been the worst part for you so far? Or what have you already tried that worked (or didn’t)? I’m curious.
Hit me back if you want. And go drink some water right now. Seriously. 😄
