What helps with constipation while on Mounjaro?

Jump to: Understanding constipation on Mounjaro | Evidence-based solutions | Lifestyle strategies | Prevention strategies | When to seek help | Take home message

A diet rich in whole foods containing plenty of fibre from fruits, vegetables, nuts, and seeds is the most effective strategy for managing constipation while taking Mounjaro.

Research shows that combining a balanced diet with regular physical activity and proper hydration can effectively address constipation, which affects approximately 6-7% of people taking Mounjaro.

Research also shows that consuming fibre-rich foods in our meals can significantly improve bowel movements and digestive comfort.

This approach works alongside Mounjaro’s effects on digestion while supporting weight loss.

Understanding constipation on Mounjaro

Mounjaro (tirzepatide) can affect digestion in two ways:

1. It slows down food movement through your digestive system, leading to harder stools as more water is reabsorbed in your intestines
2. Additionally, the medication’s hunger-lowering effect might mean we consume less fibre from our meals

The impact on digestion varies significantly between individuals. Some people experience minimal changes in their bowel habits, while others might need to make more substantial adjustments to their diet and lifestyle.

This variation is entirely normal and doesn’t affect the medication’s effectiveness for weight management.

Evidence-based solutions for constipation relief

Balanced nutrition approach

The Second Nature balanced plate method provides an excellent framework for maintaining healthy digestion while on Mounjaro:

• 50% of your plate from vegetables and fruits
• 25% from protein sources
• 25% from complex carbohydrates
• Include a portion of healthy fats with each meal

If our diet is currently low in fibre, we need to add fibre to our meals gradually as adding in too much fibre at once can cause or make constipation worse.

So, a good strategy is to add one source of fibre to your meals each day and gradually build up to Second Nature’s balanced plate model.

Here’s a list of high-fibre foods to add to your meals each week when on Mounjaro:

Fruits:

• Berries: raspberries (4g fibre per 80g serving), blackberries, strawberries
• Pears with skin (5.5g fibre per medium pear)
• Apples with skin (4.5g fibre per medium apple)
• Prunes (3g fibre per 5 prunes)

Vegetables:

• Brussels sprouts (4g fibre per 80g serving)
• Broccoli (5g fibre per 80g serving)
• Sweet potatoes (4g fibre per medium potato with skin)
• Carrots (3.5g fibre per 80g serving)

Seeds and nuts:

• Chia seeds (10g fibre per 30g serving)
• Ground flaxseeds (4g fibre per 30g serving)
• Almonds (3.5g fibre per 30g serving)
• Pumpkin seeds (3g fibre per 30g serving)

Legumes:

• Lentils (15g fibre per 200g cooked serving)
• Black beans (15g fibre per 200g cooked serving)
• Chickpeas (12g fibre per 200g cooked serving)

Evidence-base for constipation relief

Clinical trials have identified several effective strategies for managing constipation while on Mounjaro.

Note: Individual responses may vary. Start with one intervention and gradually add others as needed. Consult your healthcare provider before making significant changes to your routine.

Lifestyle strategies

Exercise recommendations

Clinical trials have shown that 140 minutes of weekly exercise significantly improves constipation symptoms.

This can be broken down into:

• 20 minutes daily of moderate activity
• A combination of walking, swimming, or cycling
• Strength training to maintain muscle mass and bone density
• Gentle yoga or stretching to promote gut motility

Hydration

Proper hydration is crucial for preventing constipation. Research indicates that adequate fluid intake throughout the day can help prevent and relieve constipation symptoms.

Aim to:

• Drink 2-2.5L of water daily
• Start each day with a large glass of water
• Carry a reusable water bottle
• Monitor urine colour (pale yellow indicates good hydration)
• Use electrolytes if you experience signs of electrolyte imbalance

Prevention strategies

Preventing constipation while on Mounjaro is often more effective than treating it once it occurs. Research-supported prevention strategies include:

• Maintaining consistent meal times: Even with reduced appetite, try to eat 3 balanced meals a day based on our balanced plate model.
• Prioritising protein and fibre at each meal: This helps maintain muscle mass during weight loss while supporting digestive health.
• Planning hydration throughout the day: Consider setting reminders or using a marked water bottle to track intake.
• Starting new habits gradually: Introduce changes slowly to allow your digestive system to adjust. For example, add berries to your porridge on Monday, then chia seeds on Friday.

When to seek help

Contact your healthcare provider if you experience:

• Severe abdominal pain
• No bowel movement for more than three days
• Blood in stools
• Persistent bloating or discomfort

These symptoms might require a medical assessment and potentially adjusting your Mounjaro treatment plan.

Take home message

While constipation can occur while taking Mounjaro, focusing on a whole-food diet rich in natural sources of fibre, combined with regular movement and proper hydration, can effectively manage this side effect.

Implementing these changes gradually and consistently while maintaining open communication with your healthcare team is key.

Remember that individual responses vary, and what works best for one person may need adjustment for another.

Focus on finding a sustainable combination of interventions for your lifestyle and preferences.

Second Nature’s medication programme

Second Nature provides Mounjaro as part of our Mounjaro weight-loss programme.

Why should you choose Second Nature over other providers, assuming you’re eligible?

For peace of mind.

While our Mounjaro weight-loss programme is private and not currently used by the NHS, we’ve built the programme focusing on scientific evidence, patient safety, and data security.

We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.