Constipation on sema — fiber strategies that actually work
33 posts
Constipation on sema is brutal and underdiscussed. I went from daily BM my whole life to going 3-4 days without one within 2 weeks of starting 0.25. Here's what I've tried and ranked.
Worked:
- Psyllium (Metamucil) — 2 rounded tsp in water twice daily. Non-negotiable.
- Magnesium citrate 400mg nightly — helps but can tip into urgency if combined with high water day.
- 80oz+ water daily — fiber without water is useless, bordering on worse.
- Coffee first thing in the AM — stimulant effect on colon is meaningful.
Partial/meh:
- Prunes — nice idea, not enough volume to matter.
- Flaxseed — 2 tbsp/day. Mild help, not a primary tool.
Didn't work:
- Just 'adding vegetables.' Not concentrated enough.
- Senna tea — works but brutal next-day. Emergency use only.
Who's on sema without constipation problems? What's your secret?
- Semaglutide · 1.7 mg · weekly · sub-Q
8 Replies
38 posts
Magnesium glycinate 400mg + 200mg citrate. Glycinate for general magnesium status, citrate for the laxative effect. Running both has been my long-term answer. Glycinate alone doesn't cut it for constipation.
22 posts
Kiwifruit — two green kiwis a day. There's actually a reasonable literature base on this for chronic constipation (actinidin enzyme). Tastes good, works within 48h, sustainable. Cheaper than half the supplements people try.
46 posts
Squatty Potter or a stepstool in the bathroom. Posture matters. This is unglamorous advice but it's real.
212 posts
Don't under-rate hydration. Most 'constipation on sema' I see is actually mild dehydration + slowed transit + low fiber. Fix the water first and a lot of the rest resolves. 100oz+ if you're lifting in the heat.
- CJC-1295 no DAC · 100 mcg · pre-bed · sub-Q
- Ipamorelin · 200 mcg · pre-bed · sub-Q
- BPC-157 · 500 mcg · 2x/day · sub-Q
24 posts
33 posts
@wanderlite start low — 1 tsp once daily in a full glass of water, work up over a week. Too much fiber too fast is its own flavor of misery.
- Semaglutide · 1.7 mg · weekly · sub-Q
18 posts
honestly the psyllium + water combo is non-negotiable but nobody talks about how you gotta actually like drinking that much water or youll quit. switched to just chugging like 20oz of cold water with lemon first thing, makes it easier to hit 100+ without thinking about it. also magnesium citrate at night is clutch, just dont stack it with the psyllium or youll be sitting on the toilet for an hour straight lmao. learned that the hard way week 2