Constipation on Slimming World? Causes, Tips and What Helped Me

You’ve started Slimming World, you’re eating more fruit and vegetables, cooking healthier meals and generally feeling quite pleased with yourself… except there’s one small problem.

You can’t poo.

Constipation isn’t exactly the glamorous side of changing your diet, but it’s something people do search for surprisingly often. If you’ve suddenly changed what you’re eating, how much you’re eating or the types of foods making up your meals, it’s quite possible for your bowel habits to change too.

Sometimes it’s simply that you’re not drinking enough alongside an increase in fibre. Other times you may actually be eating less fibre than you were before, particularly if you’ve swapped some higher-fibre foods for alternatives that happen to fit the Slimming World plan better.

Then there are changes to meal size, routine, activity and fluid intake, all of which can play a part.

So if you’ve found yourself wondering “why am I constipated on Slimming World?”, you’re certainly asking a question other people have too.

Remember I am not a doctor. If you are concerned, then you should be seeing one! These are just suggestions that worked for me.

Can Slimming World cause constipation?

Following Slimming World doesn’t automatically cause constipation, but changing your diet can change your bowel habits.

For example, you might suddenly be eating different breakfasts, changing the bread or cereals you usually buy, eating less fat, increasing certain fruits and vegetables or simply eating a different overall quantity of food.

Fibre is particularly important. Increasing fibre without drinking enough fluid can sometimes make constipation worse rather than better, while not eating enough fibre can obviously cause problems of its own.

That’s why I’d look at what has actually changed in your diet rather than assuming Slimming World itself is directly responsible.

Are you getting enough fibre on Slimming World?

Fibre is one of the first things I’d consider if you’ve become constipated since changing your diet.

It isn’t digested in quite the same way as many other nutrients. Instead, it helps add bulk to stools and supports normal bowel function.

There are different types of fibre and you don’t need to become an expert in digestive science to include a good variety. Eating a mixture of wholegrains, fruit, vegetables, beans, lentils, pulses, nuts and seeds can help you get fibre from different sources.

The important word there is variety.

Eating an enormous salad every day doesn’t necessarily mean the rest of your diet contains plenty of fibre.

Think about your breakfasts too. Wholegrain cereals, oats and wholemeal bread can all contribute, as can beans and pulses added to lunches and evening meals.

If you’re following Slimming World, don’t choose foods purely because they’re Free or low in Swips and forget about what they contribute nutritionally. The plan might help you decide how to account for a food, but your body is still interested in things like fibre, protein, vitamins and minerals.

Why Fibre Is So Important for Weight Loss

Can eating more fibre actually make constipation worse?

Surprisingly, sometimes increasing fibre very quickly can leave you feeling bloated or uncomfortable, particularly if your previous diet didn’t contain very much of it.

This is one reason I wouldn’t go from hardly eating fibre to suddenly trying to cram as much as possible into every meal because you’ve read that fibre helps you poo.

Increase it gradually and make sure you’re drinking enough fluid alongside it.

Your digestive system doesn’t necessarily appreciate being given an overnight lifestyle overhaul any more than the rest of you does!

If you’ve significantly increased your fibre and your constipation has become worse rather than better, particularly if you’re experiencing pain or other symptoms, speak to a pharmacist or GP rather than simply continuing to add more and more fibre.

Don’t forget to drink enough

It’s easy to concentrate so much on food when you’re trying to lose weight that you don’t really think about what you’re drinking.

Fibre and fluid work together, so if you’ve increased your fibre intake, it’s particularly important to make sure you’re drinking regularly throughout the day.

Water is an obvious option, but it isn’t the only drink that contributes to your fluid intake. Tea, coffee and other drinks can contribute too.

Rather than forcing yourself to drink ridiculous quantities of water because somebody on social media said it would “flush everything out”, I’d concentrate on drinking regularly and paying attention to things such as hot weather and exercise, when you may naturally need more fluid.

Your urine can sometimes give you a rough indication of hydration too. Very dark urine can be a sign that you need more fluid, although medications, supplements, foods and medical conditions can also affect urine colour.

Look at what you’re actually eating

This sounds obvious, but sometimes the easiest way to spot what’s changed is to think back over a few typical days.

What are you having for breakfast? What bread are you buying? Are you eating beans, lentils or pulses? Have you stopped eating something you previously had regularly? Are you eating considerably less food overall?

You don’t necessarily need to meticulously track every gram you eat. Even jotting down your meals for a couple of days might make a pattern obvious.

I’d particularly look at whether your meals have become very repetitive.

When we’re trying to lose weight, it’s easy to discover three or four meals that fit the plan perfectly and then eat them constantly. Adding more variety can help nutritionally as well as stopping you becoming completely sick of chicken and salad by Thursday!

Can fruit and vegetables help with constipation?

Fruit and vegetables can contribute useful fibre as well as fluid and other nutrients, so including a good variety is sensible.

But again, variety matters more to me than simply trying to eat the largest mountain of vegetables possible.

Different fruits and vegetables provide different amounts and types of fibre. Keeping the skins on foods such as potatoes and some fruits where appropriate can also increase their fibre content.

Dried fruit can contain fibre too, although it’s much easier to eat a larger quantity of dried fruit than fresh fruit, so check how it fits into the current Slimming World plan if you’re following it closely.

And don’t forget that beans, lentils and wholegrains can be excellent sources of fibre too. Your entire digestive strategy doesn’t have to revolve around broccoli!

Could eating less be contributing?

This is something people sometimes overlook when they start trying to lose weight.

If you’ve dramatically reduced the overall amount of food you’re eating, there may simply be less material moving through your digestive system.

That doesn’t mean constipation should automatically be ignored, but it’s worth thinking about whether your eating habits have changed considerably rather than looking at individual foods in isolation.

If you’re regularly skipping meals or deliberately trying to eat as little as possible to make the scales move faster, I’d reconsider that approach anyway. Sustainable weight loss shouldn’t require you to spend the day hungry and miserable.

Movement can help too

Food isn’t the only thing worth considering.

Regular physical activity can support normal bowel function, and this doesn’t mean you need to suddenly become a runner.

Walking, gentle exercise and simply moving around more during the day all count.

If you’ve recently changed jobs, started working from home, been unwell or simply become less active, that could be another change happening alongside your diet.

Even getting outside for a short walk can be worthwhile.

Gentle Exercise That Really Counts

What about laxatives?

It’s tempting to reach straight for laxatives when you’re uncomfortable, but they’re not necessarily something you should repeatedly use without understanding why you’re constipated.

A pharmacist can advise you about appropriate over-the-counter treatments and which type might be suitable because different laxatives work in different ways.

If you’re regularly needing laxatives, constipation keeps returning or you’re unsure what’s causing it, speak to your GP or pharmacist rather than continually treating the symptom yourself.

I’d be particularly wary of using laxatives as part of weight loss. They don’t remove body fat, and misusing them can be harmful.

Is Slimming World making you constipated, or could it be something else?

It’s very easy to notice that constipation started around the same time as Slimming World and assume the two things must be directly connected.

Sometimes they might be related because your diet and routine have changed.

But constipation can have lots of other causes too.

Changes in routine, stress, reduced activity, medications, supplements and various health conditions can all affect your bowel habits.

That’s why persistent constipation deserves more attention than simply deciding you need to eat another bowl of bran flakes.

Lack of Probiotics

If your diet lacks probiotic-rich foods, you may be more likely to experience bloat and become constipated. Consider incorporating more fermented foods into your foods, or take a probiotic supplement. Probiotics are beneficial bacteria. Some excellent sources of probiotics include:

• Yoghurt: Choose plain, unsweetened yoghurt with live cultures (perfect for breakfast).
• Kefir: A fermented milk drink that’s rich in probiotics.
• Sauerkraut and Kimchi: Fermented veggies that are excellent for gut health.
• Miso: A fermented soybean paste used in Japanese cuisine.
• Probiotic Supplements: If you find it challenging to include these foods in your meals, consider taking a high-quality probiotic supplement.

Too Much Protein

Protein is important for building muscle and staying full, but too much protein can hinder digestion. If you have lots of high-protein foods, you may want to consider cutting back on meat and add more plant-based sources, like beans, lentils, and tofu.

Food Intolerances

Sometimes, it can be a result of food intolerances. When you introduce new foods into your diet, your body might react negatively, leading to digestive issues. Common culprits include dairy, gluten, and certain types of fruits and vegetables.

If you suspect a food intolerance, keep a food diary to track whatever passes your lips and how your body responds. You can also consider elimination, where you remove potential trigger foods and then gradually reintroduce them to see if symptoms improve.

Stress

Stress can significantly impact your digestive system. When stressed, your body goes into a “fight or flight” mode, which can slow down your digestive processes. This is particularly common when starting a new diet like Slimming World, as the changes in routine and food intake can add to your stress levels.

To manage stress-related constipation, consider relaxation techniques such as deep breathing exercises, meditation, or yoga in your daily routine. These practices can help calm your mind and improve your digestive health.

When should you get medical advice about constipation?

Most of us will experience constipation occasionally, particularly when our diet or routine changes, and it often settles.

However, don’t automatically blame Slimming World if something doesn’t feel right.

Speak to a pharmacist or GP if constipation isn’t improving, keeps coming back or you’re worried about a persistent change in your bowel habits.

You should seek medical advice more promptly if you have symptoms such as blood in your poo, unexplained weight loss, significant or worsening abdominal pain, persistent vomiting or severe bloating, or if you’re unable to pass poo or wind.

And if you’re simply unsure whether what you’re experiencing is normal, it’s absolutely reasonable to ask a healthcare professional rather than spending three hours Googling your bowel movements!

NHS constipation guidance

My experience of Slimming World constipation

When I started on Slimming World, initially my bowel movements were quite loose (sorry tmi I know). Then I became rather constipated on a regular basis and tried so many different things to help. Here I share things I tried that helped.

Experiencing Slimming World constipation can be frustrating, but understanding the reasons behind it can help. Let’s chat about my experience with Slimming World constipation and what strategies worked for me.

Understanding Slimming World constipation is crucial for anyone on this weight loss journey. It can often be a result of dietary changes that may not include enough fibre or hydration.

Foods That May Help Constipation

Include:

• Porridge oats
• Kiwi fruit
• Prunes – if you don’t mind something which is synned on Slimming World then raisins or prunes can often get things moving!
• Pears
• Apples
• Beans
• Lentils
• Vegetables
• Linseeds (also known as flaxseeds)

Research suggests that gradually increasing fibre, especially from foods such as oats, fruit, vegetables and linseeds, can help improve constipation.

Other natural constipation relief during weight loss

If you are eating well and are still struggling, then these tips may help before reaching for the laxatives!

Lemon juice – Add some freshly squeezed lemon or a few slices of fresh lemon to your water and drink plenty.

Toilet position – When you sit down, ensure you try to raise your knees. This helps gravity to get things moving and those stools to come out with minimal pain. You’ve probably not got a toddler step stool but if you have they are perfect!

Peppermint Tea – peppermint tea can help get things moving; it is also a cheap, easy thing to try!

Tummy Massage – Rub the tummy regularly in a gentle clockwise direction. This probably sounds bizarre, but it is advice given for babies with wind and can help greatly.

Melon – Eat a whole melon – flesh only. The extra fluid in a nutrient-rich melon can make a big difference and substantially increase your fluid intake.

A bath – A warm bath isn’t just an enjoyable relaxing treat, it can help ease the cramp and pain but also stimulate your bowels and soften things up a little.

Increase Fruit and vegetable intake – Increasing the amount of veggies is something doctors particularly suggest and this is because they have high fibre and naturally should help you get moving!

Reduce your carbs – Decrease the number of carbohydrates (pasta, rice, potato bread etc) as these often can block you up as well as make you sluggish. If you have diabetes, this could be harder, so check with your doctor.

Exercise – Exercising more keeps your metabolism going and the more physical your body is the more likely it is to push things through so to speak.

Drink more – Drink more fluid per day but not tea, coffee or alcohol, they don’t count! Water is so important for our health. Not only that but it will make you feel more refreshed and less sluggish.

High-fibre foods – Higher-fibre foods helps keep your digestive system moving.

Change your meals – Changing the fibre you consume is vital for relieving constipation. If you follow Slimming World, try a different Healthy Extra B choice.

Eat more bran – High bran content helps too, as do oats! Don’t forget our body can easily get bored and used to the same foods, so a change can relieve tummy issues.

Eat foods with a high water content – Eating lots of foods with a high water content eg. cucumber, melon, and courgettes can help to get things moving.

Ginger tea – Ginger tea is really good for helping sort your digestive system. If you like it then it shouldn’t be too hard to drink some and could make a difference.

How Does Constipation Relief Work?

Constipation relief works in different ways depending on the method used. Some approaches help by softening your poo, making it easier and less painful to pass. Others work by stimulating the muscles in your bowel to encourage movement, while some increase the amount of water in your intestines to help everything move through more smoothly.

Lifestyle changes such as drinking more water, eating enough fibre and staying active can often help your digestive system work more effectively naturally. Fibre adds bulk to your stools, while fluids help keep them soft. Regular movement, even something as simple as a daily walk, can help stimulate your bowels too.

If constipation is more severe or doesn’t improve with dietary changes, some people may use over-the-counter constipation remedies. These work in different ways depending on the type, so it’s always worth reading the instructions carefully and speaking to a pharmacist or healthcare professional if you’re unsure which option is right for you.

In my experience, prevention is usually much easier than dealing with constipation once it becomes uncomfortable. Making sure I drink enough water, eat plenty of fruit and vegetables and stay active tends to help keep everything moving as it should.

What has worked for me?

The biggest mistake I made was focusing on fibre but forgetting about fluids. I would happily eat lots of fruit, vegetables and high-fibre foods but not drink nearly enough water. Once I started carrying a water bottle and making a conscious effort to drink more throughout the day, I noticed a huge difference.

I also realised that some foods suited me better than others. For example, oats and fruit seemed to help far more than simply adding extra bread or cereal.

Did these tips help?

Consult with your doctor if you experience chronic constipation; it may be a sign of a more serious health condition. There are many issues that can cause constipation, and like blood pressure, it is a complex issue they may wish to do more checks.

Don’t forget if you are concerned or see blood in your poo, go to the GP or out-of-hours health centre as it could show there are problems in your colon or digestive tract somewhere. NHS advice on constipation.

Have these perfect for Slimming World constipation tips helped? Let me know in the comments below.

Frequently Asked Questions

Why am I constipated on Slimming World?

It could be related to changes in the amount or type of fibre you’re eating, your fluid intake, how much food you’re eating, changes in activity or simply your digestive system adjusting to a different diet.

Slimming World itself doesn’t automatically cause constipation, so consider what has changed in your individual diet and routine.

Does eating more Speed Food help constipation?

Speed Foods include lots of fruit and vegetables, many of which contribute fibre, but simply eating more Speed Food isn’t a guaranteed solution to constipation.

Look at your diet as a whole, including wholegrains, beans, pulses and other sources of fibre, and make sure you’re drinking enough alongside it.

What should I eat if I’m constipated on Slimming World?

Rather than searching for one magic food, I’d concentrate on getting a good variety of fibre-containing foods alongside adequate fluids.

Wholegrains, fruit, vegetables, beans, lentils and pulses can all contribute.

If you’re increasing your fibre intake, do it gradually rather than suddenly eating enormous quantities.

Can changing your diet make you constipated?

Yes, changing what and how much you eat can affect your bowel habits. This can happen when starting any new way of eating, not specifically Slimming World.

If the problem persists or you’re concerned about your symptoms, speak to a healthcare professional.

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