What causes constipation due to weight loss

Constipation caused by weight loss may be due to insufficient dietary fiber intake, reduced water intake, imbalanced gut microbiota, sudden decrease in exercise, increased mental stress, etc. It can be improved by adjusting the diet structure, supplementing sufficient water, increasing exercise appropriately, supplementing probiotics, and reasonably relieving stress.

1. Insufficient dietary fiber intake

During weight loss, excessive control of diet, especially reducing the intake of staple foods, vegetables, and fruits, can lead to insufficient dietary fiber intake. Dietary fiber can increase the volume of feces and promote intestinal peristalsis, which can easily lead to constipation when lacking. It is recommended to consume at least 25 grams of dietary fiber per day, choosing foods rich in dietary fiber such as oats, whole wheat bread, broccoli, etc., while avoiding excessive dieting that can cause malnutrition.

2. Decreased water intake

Some people intentionally reduce their water intake during the weight loss process to lower their body weight, which can lead to insufficient water in the intestines, making it difficult to excrete dry stool. The human body requires 1500-2000 milliliters of water per day. It is recommended to drink 200 milliliters of warm water on an empty stomach in the morning, replenish water promptly after exercise, and maintain a light yellow urine color as appropriate.

3. Imbalance of gut microbiota

Improper weight loss diet may lead to a decrease in the number of probiotics in the gut, affecting the balance of gut microbiota and ultimately weakening intestinal peristalsis function. You can consume fermented foods such as yogurt and kimchi containing active probiotics in moderation, or follow medical advice to use probiotics such as bifidobacteria quadruple active tablets and lactobacilli tablets to help restore intestinal microbiota balance.

4. Sudden decrease in exercise volume

Some weight loss individuals overly rely on dietary control and neglect exercise. Prolonged sitting can cause abdominal muscle relaxation and slow intestinal peristalsis. It is recommended to maintain 30 minutes of moderate intensity exercise such as brisk walking, yoga, etc. every day, stimulating intestinal peristalsis through abdominal breathing and core muscle group exercises.

5. Increased mental stress

Excessive attention to weight changes may cause psychological stress, which affects gastrointestinal function through neural regulation. It is recommended to maintain a regular daily routine, engage in relaxation exercises such as meditation and deep breathing, and seek psychological counseling if necessary. Weight management is a long-term process and should avoid pursuing rapid weight loss in the short term. When constipation occurs during weight loss, one should avoid abusing laxatives and prioritize regulating it through diet and exercise. It is recommended to develop a regular bowel movement habit, try squatting in the toilet for 5-10 minutes after breakfast every day, and massage the abdomen clockwise to promote intestinal peristalsis. If constipation persists for more than two weeks after adjusting lifestyle, or is accompanied by symptoms such as abdominal pain and bloody stools, it is necessary to seek medical attention promptly to rule out other digestive system diseases. Reasonable weight loss should ensure a balanced diet and moderate exercise, with a recommended weight loss of no more than 0.5-1 kilogram per week.