A Simple Guide to Digestion on GLP-1’s Like Zepbound

If you’re on Zepbound — or thinking about it — we need to have a quick, honest chat about something deeply important:

Your digestion.

More specifically: Will I poop like a normal human?
(Valid question. VERY valid.)

Zepbound is an incredible tool for appetite regulation, metabolic health, and weight loss — but it does slow digestion. And for many women, especially in the first few weeks, that can mean things feel a little… backed up.

The good news?
This is manageable, normal, and not a sign anything is “wrong.”

Let’s walk through a gentle, sustainable way to support digestion without panic, extremes, or living on laxatives.

🌿 First: What’s Actually Happening?

Zepbound slows gastric emptying. Translation:
Food hangs out longer in your stomach and intestines.

That’s part of how it helps with fullness and appetite — but it also means your old “I eat → I go” rhythm may need a little TLC.

This is not constipation because you’re “doing it wrong.”
It’s your body adapting to a new pace.

So our goal is support, not force.

🌅 Morning: Wake Things Up Gently

💧 Start with warm fluids

8–12 oz of warm water when you wake up.
Add lemon if you like — totally optional.

This helps trigger the gastrocolic reflex (fancy term for “hey gut, good morning”).

🍎 Breakfast: Protein + gentle fiber

Think: structure, not volume.

Good options:

• Greek yogurt + apple with the skin on
• Oatmeal + berries
• Eggs + whole grain toast + kiwi
• Protein shake + half a banana

Why this works:
Protein stabilizes appetite.
Fruit fiber (especially apples and berries) helps soften stool and encourage movement.

🚶‍♀️ Mid-Morning: The Most Underrated Digestive Tool Ever

Take a 10–15 minute walk.

I know. Boring.
But walking is shockingly effective for digestion — especially on GLP-1 meds.

Add another glass of water and you’ve basically done gut gold.

🥗 Lunch: Feed, Don’t Overwhelm

Aim for:

• Lean protein
• Cooked veggies (often easier than raw early on)
• A slow-burn carb

Examples:

• Chicken + roasted veggies + quinoa
• Boiled eggs + fruit + whole-grain crackers
• Small smoothie with protein powder, spinach, berries, and unsweetened almond milk

Avoid giant raw salads early on. They’re nutritious, but can feel like a brick when digestion is slowed.

🍏 Afternoon: This Is Where We Prevent the Backup

💧 Hydration check

Another 12–16 oz water.
Electrolytes if stools feel dry or hard.

🍎 Fiber snack (small but mighty)

Choose one:

• An apple with skin
• 2–3 prunes
• Kiwi
• Pear
• Cottage cheese + berries

Let’s talk prunes for a second.
They are not a punishment food.
They are a tool.

Prunes work because they contain fiber and sorbitol (a gentle natural laxative).
Start small. Two prunes can be plenty.

🌆 Dinner: Earlier + Smaller = Happier Gut

Zepbound digestion does best when dinner isn’t huge or super late.

Think:

• Fish + sweet potato + green beans
• Chicken stir-fry (light oil)
• Tofu + rice + sautéed veggies

Avoid heavy fats late at night — they tend to sit there like, “Hello, I live here now.”

🌙 Evening: This Is Where the Magic Happens

🫖 After-dinner ritual

• Peppermint or ginger tea
• 5–10 minute stroll

This reduces bloating and helps digestion move downstream.

💊 Magnesium (your gentle nightly helper)

Choose one:

• Magnesium glycinate (200–400 mg) → gentle, calming, daily support
• Magnesium citrate (150–250 mg) → slightly more “encouraging” if things are sluggish

Magnesium works by pulling water into stool. It’s not aggressive — just persuasive.

🍵 And What About Smooth Move Tea?

Ah yes. Smooth Move.

Smooth Move tea contains senna, a stimulant laxative.
That means it doesn’t support digestion — it nudges it firmly.

Here’s how I recommend using it:

✔️ Occasionally
✔️ As a backup, not a daily habit
✔️ At bedtime (it works in 6–12 hours)

Think of Smooth Move as:

“Okay, nothing else worked, let’s reset.”

Not:

“This is how I poop every day now.”

Daily senna use can make your gut reliant on it — and we want your digestion confident and self-sufficient, not needy.

🚩 What Not to Do (Very Important)

❌ Don’t skip meals
❌ Don’t suddenly triple your fiber
❌ Don’t panic and throw five remedies at once
❌ Don’t rely on stimulant laxatives daily
❌ Don’t ignore hydration

Gentle + consistent always beats aggressive + chaotic.

💛 A Reminder

Your digestion isn’t broken.
It’s adapting.

Zepbound slows things down — and you respond by:

• hydrating
• nourishing
• walking
• softening
• calming

Not forcing. Not shaming. Not spiraling.

If this feels awkward or frustrating at first, you’re doing it right. Your body is learning a new rhythm — and rhythms take a minute.

And yes, we can absolutely talk about poop like grown-ups with a sense of humor. 😉

🌼 A Quick, Important Note

Everything shared here is educational, based on current research, clinical experience, and what I see work well for many women — especially in midlife.

It’s not medical advice, and it’s not meant to replace guidance from your healthcare provider.

If you’re taking Zepbound (or considering it), please:

• talk with your prescribing provider before starting new supplements
• check in if you have a history of GI conditions, kidney disease, or other chronic medical issues
• let your provider know if constipation, nausea, or abdominal discomfort becomes severe or persistent
• ask for personalized guidance if you’re on other medications that could interact with supplements like magnesium, fiber, or stimulant laxatives

Your body, your history, and your medication plan matter. A good provider will help you tailor all of this safely and effectively.

Think of this guide as support and education, not a prescription.

💛 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about GLP-1 Coaching click HERE. 

To schedule a Discovery Session click HERE