Changing your eating pattern for weight loss can cause constipation. You may be able to relieve constipation through changes such as drinking more water, getting more exercise, and eating more fiber.

Dieting with the goal of weight loss can sometimes cause constipation. You may be eating different foods, eating less food, or eating less often than you were before. All of these variables can affect your bowel movements.

Constipation typically involves having fewer than three bowel movements in a week. You might also have harder stools that are more difficult to pass.

While constipation can be uncomfortable, you can likely help improve your regularity by making certain changes to your routine and eating habits.

Keep reading to learn about the connection between weight loss and constipation, the possible causes of constipation, and what you can do to relieve or prevent it.

What you eat and how often (or how much) you poop are connected. Some diets may restrict certain foods or cause you to eat more of foods that can increase constipation.

Eating habits that may increase constipation include:

  • consuming foods and drinks that contain large amounts of sugar or artificial sweeteners, including some meal replacement drinks and bars
  • eating highly processed foods, including some diet food products
  • eating too few calories
  • fasting or skipping meals, which may lead to not drinking enough water
  • not eating enough fiber, which is found in beans, legumes, fruits, and vegetables

You might also experience changes to your typical bowel movements if you drastically change the foods you’re eating or if you start taking new medications or dietary supplements.

For instance, people who start following a low carb or keto diet may reduce their intake of fruits and vegetables while increasing their intake of protein and fat. These changes may slow the speed at which food passes through the digestive system, leading to constipation, especially as the body adjusts to the change.

If your diet may be to blame for your constipation, you can take some steps to find relief and prevent future constipation. These may include:

It’s also a good idea to consider whether your current weight loss plan is sustainable. The most successful eating patterns for weight loss involve making changes that are sustainable over a long period.

If you’re drastically reducing your calorie intake or restricting many foods, it may be worth considering a different approach. Balanced eating plans such as the DASH diet and the Mediterranean diet can support weight loss while including plenty of fiber and other key nutrients.

If eating more fiber and drinking more water does not work, you may want to try over-the-counter products to relieve minor constipation. Examples include:

However, it’s best not to rely on these products for long-term relief of constipation. Long-term use of laxatives can have negative health effects and may contribute to the risk of dementia.

If you experience constipation that is severe or doesn’t get better over time with dietary changes, it’s best to talk with a doctor.

Some people experience constipation when switching to a new eating plan for weight loss.

You might experience constipation while dieting if you don’t get enough fiber or water to keep your digestive system running smoothly. It can also result from eating more foods associated with constipation, such as highly processed diet foods.

You may be able to relieve constipation related to dieting by increasing your intake of water and fiber. Regular physical activity may also be helpful.