Constipation on Slimming World? Causes, Tips and What Helped Me
If you’ve recently started Slimming World and found yourself feeling bloated, uncomfortable or struggling to go to the toilet, you’re definitely not alone.
Constipation is one of the most common issues people experience when they make big changes to their diet. While Slimming World encourages plenty of fibre-rich foods, changes in eating habits, fluid intake and even weight loss itself can affect your digestion.
I’ve experienced constipation at different points in my own weight loss journey, and it can make you feel sluggish, uncomfortable and frustrated. The good news is that there are usually some simple reasons behind it and plenty of things you can do to help.
In this guide, I’ll explain why constipation can happen on Slimming World, what has helped me personally and when it might be worth speaking to a healthcare professional.
Remember I am not a doctor. If you are concerned, then you should be seeing one! These are just suggestions that worked for me.
Why Does Slimming World Sometimes Cause Constipation?
Many people assume eating more fruit and vegetables should automatically prevent constipation, but changing your diet can temporarily affect how your digestive system works.
Some common reasons include:
Not drinking enough
As fibre intake increases, your body needs more fluid. Without enough water, fibre can actually make constipation worse rather than better. The NHS recommends drinking plenty of fluids and increasing fibre gradually.
Suddenly eating much more fibre
If you’ve gone from a diet high in processed foods to lots of fruit, vegetables, beans and wholegrains, your gut may need time to adjust. Increasing fibre too quickly can sometimes cause bloating, wind and constipation before things settle down.
Eating less food overall
When you’re losing weight, you’re often eating fewer calories than before. Less food moving through your digestive system can sometimes mean fewer bowel movements.
Not being as active
Exercise helps stimulate the muscles in your digestive tract. If you’re sitting more than usual, constipation can sometimes become worse.
Inadequate Fibre
Fibre is essential for regular bowel movements, and a low-fibre lifestyle can lead to Slimming World constipation. While a healthy diet often includes plenty of fibre, it’s possible that you are not getting enough of it. Try adding more high-fibre foods into your dishes.
Lack of Probiotics
If your diet lacks these 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.
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. These don’t just need to be your HEB choices but also can be things like fruit and veg, nuts etc to bulk out your meals.
Change your meals – Changing the fibre you consume is vital for relieving constipation. If you follow Slimming World, try a different HEB 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.
When Should You Seek Medical Advice?
Occasional constipation is common and usually improves with diet and lifestyle changes.
However, speak to your GP if:
- Constipation lasts more than two weeks
- You notice blood in your poo
- You have unexplained weight loss
- You have severe pain
- Constipation keeps coming back despite making changes
The NHS recommends seeking medical advice if constipation does not improve or if you develop concerning symptoms.
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
Can Slimming World make you constipated?
Yes. Any major change in eating habits can temporarily affect digestion. Common causes include eating more fibre, drinking too little fluid or eating less food overall.
How much water should I drink if I am constipated?
Most adults should aim for around 6–8 glasses of fluid daily, though individual needs vary. Drinking enough is especially important when increasing fibre intake.
Does losing weight cause constipation?
It can. Eating fewer calories and changing the types of foods you eat may slow bowel movements temporarily.
Are bananas good for constipation?
Ripe bananas can contribute fibre to your diet, but different people respond differently. Some people find them helpful while others find they don’t make much difference.
What is the best breakfast for constipation?
A breakfast containing fibre and fluid, such as porridge with fruit or Weetabix with berries, can help support healthy digestion.
