Why is weight loss prone to constipation

Constipation during weight loss may be related to changes in dietary structure, insufficient water intake, imbalanced gut microbiota, reduced exercise, and medication side effects. If diet or lifestyle habits are not scientifically adjusted during the weight loss process, it may lead to gastrointestinal dysfunction and difficulty in defecation.

1. Changes in dietary structure

Reducing staple food or fat intake may lead to insufficient dietary fiber and slowed intestinal peristalsis. Some people excessively restrict carbohydrates, causing the volume of feces to shrink and making it difficult to stimulate the intestinal wall. It is recommended to consume foods rich in dietary fiber such as oats and broccoli daily, gradually replacing refined rice and flour to avoid sudden cuts in oil sources.

2. Insufficient water intake

Neglecting drinking water while controlling diet can easily lead to dry stool. Some weight loss sufferers mistakenly believe that drinking less water can lead to weight loss, but in reality, they need to maintain a daily water intake of 1500-2000 milliliters. Drinking warm water on an empty stomach in the morning can activate the gastrointestinal reflex, and timely hydration before and after exercise can help maintain intestinal moisture.

3. Imbalance of gut microbiota

Dieting may disrupt the balance of probiotics and affect the synthesis of short chain fatty acids. Long term low calorie diet can reduce the number of beneficial bacteria such as bifidobacteria, leading to decreased intestinal motility. Moderate supplementation of fermented foods containing lactic acid bacteria can be recommended, such as sugar free yogurt, kimchi, etc. If necessary, follow the doctor's advice to use Bifidobacterium triple active powder for adjustment.

4. Reduced physical activity

Deliberately reducing activity to lower consumption may weaken colonic peristalsis function. Insufficient activity of the abdominal core muscle group can slow down the rate of fecal advancement. It is recommended to engage in 30 minutes of brisk walking or abdominal rolling exercises every day to promote intestinal mechanical peristalsis through changes in body position.

5. Drug side effects

Some weight loss drugs containing appetite suppressants may cause colonic nerve suppression. Medications such as Orlistat capsules can reduce fat absorption and may alter stool characteristics. When using central weight loss drugs such as sibutramine hydrochloride, one should be cautious of worsening constipation. If difficulty in defecation occurs, it should be stopped in a timely manner and medical attention should be sought.

During weight loss, it is recommended to maintain a daily intake of 25-30 grams of dietary fiber, choose natural laxatives such as whole grain rice and dragon fruit, and avoid excessive dependence on laxatives. Develop a fixed defecation habit and reduce the use of mobile phones while using the toilet, focusing on the defecation reflex. If constipation persists for more than a week after adjusting diet and exercise, or is accompanied by abdominal pain and bloating, pathological factors such as irritable bowel syndrome and hypothyroidism should be investigated. It is recommended to seek medical evaluation from a gastroenterologist.