What should I do if losing weight causes constipation

Constipation during weight loss can be improved by adjusting dietary structure, supplementing water, moderate exercise, establishing bowel habits, and medication assistance. Constipation may be related to factors such as insufficient dietary fiber intake, disrupted gut microbiota, weakened gastrointestinal motility, decreased metabolic rate, and medication side effects.

1. Adjust dietary structure

Increase the intake of fiber rich foods such as whole grains, broccoli, oats, etc. It is recommended to reach 25-30 grams per day. Dietary fiber can promote intestinal peristalsis and increase fecal volume. At the same time, avoiding excessive restriction of fat intake, a small amount of nuts or olive oil can help lubricate the intestines. For people who are controlling carbohydrates, chia seeds, flaxseeds, and other alternatives can be used to replace some staple foods.

2. Drink 1.5-2 liters of warm water daily, and drinking 200 milliliters of warm water on an empty stomach in the morning can stimulate gastrointestinal reflexes. If you are on a high protein diet, you need to add an additional 500 milliliters of water as protein metabolism increases the burden on the kidneys. Timely replenish water before and after exercise, with a recommended temperature of 20-40 ℃ to avoid ice water stimulating the intestines.

3. Moderate Exercise

Engage in 30 minutes of aerobic exercise such as brisk walking and swimming daily, and use clockwise circular pressure for abdominal massage. Kegel exercises can enhance pelvic floor muscle strength, while twisting postures in yoga can promote intestinal peristalsis. Be careful not to sit for long periods of time, get up and move around for 3-5 minutes every hour.

4. Establish bowel habits

Fix daily toileting after breakfast and utilize the optimal time for the gastrocolic reflex. Maintain a squatting position or use a footstool to raise the knees during defecation and reduce the angle between the rectum and anus. Control toileting time within 5 minutes to avoid excessive force causing hemorrhoids.

5. Medication Assistance

In the short term, follow the doctor's advice to use osmotic laxatives such as lactulose oral solution, polyethylene glycol 4000 powder, or Bifidobacterium triple active bacteria capsules to regulate the microbiota. Prohibit stimulant laxatives such as senna, long-term use can lead to colonic melanosis. Patients with combined hypothyroidism need to receive synchronous treatment for the primary disease.

It is recommended to maintain a regular sleep schedule and ensure 7 hours of sleep per day to maintain autonomic nervous system function. Fermented foods such as sugar free yogurt can be tried to improve the gut microbiota. If symptoms persist for more than 2 weeks or if there is rectal bleeding or a sudden drop in weight, it is necessary to seek medical attention from a gastroenterologist in a timely manner. During the weight loss period, it is not advisable to lose more than 0.5-1 kilogram per week, as excessive dieting can worsen constipation. Record daily diet, exercise, and bowel movements for doctors to evaluate and adjust their plans.