by On the journey to losing weight, many people consciously restrict their food intake, aiming for quick and visible results. However, just as the number on the scale starts to drop, a new issue arises — constipation during weight loss. Bloating, sluggish digestion, and an overall heavy feeling not only lower quality of life but also drain motivation to keep going. Why does weight loss seem to make constipation worse? It’s a surprising “side effect” that many don’t expect. In this article, we’ll explore the common causes of constipation during weight loss and share practical tips to help you adjust your habits scientifically — so you can avoid falling into the frustrating cycle of “the slimmer you get, the more blocked you feel.”
Why Does Constipation During Weight Loss Happen?
“Constipation during weight loss” is one of the most common yet often overlooked side effects people experience after starting a restrictive diet. In fact, there’s a strong connection between dieting and constipation — and the underlying causes usually fall into the following categories:
- Sudden dietary changes: In an effort to slim down quickly, many people adopt low-carb, low-fat, or even extreme calorie-restriction diets. While these methods may result in short-term weight loss, they can slow down intestinal movement, making it harder for waste to pass through the digestive tract.
- Insufficient fiber intake: When dieting, people often reduce their intake of vegetables and fruits, which leads to a lack of dietary fiber. Fiber acts like a natural cleanser for the intestines, and without enough of it, bowel movements become irregular and difficult.
- Not drinking enough water: To avoid weight fluctuations, some people limit their water intake. However, inadequate hydration can cause stools to become dry and hard, making them harder to pass.
- Imbalance in gut microbiota: Long-term unbalanced nutrition — especially diets low in prebiotic-rich natural foods — can disrupt the gut’s microbial balance, further affecting bowel regularity.
If you ignore the quality of your diet and your body’s signals, that uncomfortable feeling of “constipation during weight loss” is actually your gut crying out for help. Sustainable weight loss should never come at the cost of digestive health.
Find out more: Three Steps to Completely Solve Constipation
Weight Loss and Constipation
Many people gradually realize during their weight loss journey that bowel movements become more difficult — what used to be daily or every other day may turn into a rare event. You might wonder, “Why does constipation during weight loss happen?” The truth is, some seemingly “effective” dieting habits are quietly disrupting your gut rhythm:
- Eating too little: To see quick results, some people drastically reduce their daily calorie intake. This leaves the intestines with insufficient “raw materials” to produce waste, weakening the bowel movement reflex. As stool stays longer in the colon, it becomes harder to pass.
- High-protein, low-fat diets: Popular in fitness and fat-loss plans, these diets often cut fat too much. But fat helps lubricate the intestines, so reducing fat intake excessively can make bowel movements dry and difficult.
- Over-reliance on meal replacements: Meal replacement powders are low in calories and convenient, but usually lack fiber. Using them as the main meal over time reduces intestinal stimulation and decreases bowel movement frequency.
- Prolonged sitting and inactivity: Many reduce exercise during dieting or rely mostly on calorie restriction without enough physical activity. Lack of movement slows intestinal motility, worsening constipation.
While these habits may seem to help with weight loss, they can secretly be the culprits behind your constipation during weight loss. If you find yourself thinking, “Why does weight loss make constipation worse?”, it’s time to rethink your lifestyle.
The Impact of Constipation on the Body
Many people think constipation is just a minor inconvenience related to irregular bowel movements, but in reality, its effects on the body are far more serious than expected. Long-term constipation can cause bloating, bad breath, and loss of appetite, making you feel uncomfortable all day and even creating an aversion to food, which disrupts your original weight loss plan.
More importantly, when stool remains in the body for an extended time, toxins can accumulate, affecting liver metabolism. This often shows up as dull skin, frequent acne, and even a weakened immune system. You might notice that the more you try to lose weight, the more prone you become to illness, feeling worse than before.
Additionally, difficulty in bowel movements can cause ongoing psychological stress, irritability, and anxiety, leading to frustration with the weight loss process itself. Many admit, “Constipation during weight loss makes me lose confidence in continuing.” Therefore, solving constipation is essential to making weight loss truly healthy and sustainable.
Constipation During Weight Loss, How to Fix It?
If you’re struggling with constipation during weight loss, there are simple daily adjustments you can make to effectively prevent or even improve this issue. The following methods will help you maintain smooth bowel movements during your weight loss journey and ease the burden on your digestive system:
1. Increase Dietary Fiber Intake
Dietary fiber is essential for maintaining healthy bowel movements. It’s recommended to consume 25-30 grams of fiber daily, mainly from natural foods like vegetables, fruits, and whole grains. (1)
Practical tips: Add oats or sweet potatoes to your breakfast; eat fruits with their skins on, such as apples; and keep the skins on boiled vegetables to maximize fiber content.
2. Don’t Completely Eliminate Fats
Many people avoid all fats during weight loss, which can cause the intestines to lack lubrication and worsen constipation. Choose healthy fats like olive oil, flaxseed oil, and nuts, and aim for at least 15-20 grams of fat daily (2). This supports not only your gut health but also the absorption of fat-soluble vitamins.
3. Drink Plenty of Water
Water helps fiber work effectively. Eating fiber without enough water can lead to dry, hard stools that are difficult to pass. Aim to drink 1.5 to 2 liters of water daily, especially when consuming high-fiber foods.
4. Add Moderate Exercise
Weight loss shouldn’t rely on dieting alone. Moderate physical activities like brisk walking, yoga, or abdominal massage stimulate intestinal movement and help speed up bowel movements.
5. Maintain a Regular Routine and Develop a Toilet Habit
Try to use the bathroom at the same time every morning, even if you don’t feel an immediate urge. This helps build a natural bowel reflex. Also, avoid staying up late and ensure good sleep quality to maintain your gut’s normal rhythm.
If you find that constipation during weight loss is becoming an issue, don’t ignore these warning signs. With scientific diet and lifestyle adjustments, you can lose weight healthily and smoothly.
What to Do If You Already Have Constipation During Weight Loss?
If you find yourself suffering from constipation during weight loss and feel frustrated that losing weight is making constipation worse, you can try some gentle methods to relieve it temporarily. One effective option is using GUT VITA, a probiotic supplement specially formulated to restore and balance gut microbiota, which plays a crucial role in maintaining healthy bowel movements. Regular intake of GUT VITA can help improve digestion, reduce inflammation, and promote smoother intestinal transit.
Find out more: Three Steps to Completely Solve Constipation
In addition to GUT VITA, you can consume chia seeds or honey water to help lubricate the intestines and ease stool passage. Supplementing with magnesium compounds such as magnesium glycinate is also beneficial, as magnesium helps relax the bowel muscles and encourages regular bowel movements.
However, it’s important to avoid relying on laxatives for the long term, as this can cause bowel dependency or impair intestinal function, making constipation worse over time. Instead, focus on natural, gut-friendly approaches like GUT VITA combined with proper diet and hydration to manage constipation during weight loss effectively.
Don’t Let Constipation During Weight Loss Hold You Back
Weight loss is meant to make you healthier, but ignoring your body’s signals—such as constipation during weight loss—can backfire. Many people complain that “constipation during weight loss” makes the process harder, but with timely adjustments in diet, adequate hydration, and regular exercise, keeping your digestive system smooth is achievable. The key to a truly scientific and sustainable weight loss is to keep your body functioning well and feeling light. Don’t let constipation during weight loss slow down your journey to becoming slimmer!
