Constipation on sema — fiber strategies that actually work
28 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
7 Replies
31 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.
19 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.
36 posts
Squatty Potter or a stepstool in the bathroom. Posture matters. This is unglamorous advice but it's real.
205 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
17 posts
28 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