Constipation During Pregnancy: Causes, Relief Tips & When to Call a Doctor
15 Mar 2025
Constipation is a common pregnancy symptom, affecting nearly 50% of moms-to-be. If you’re feeling bloated, backed up, or struggling with slow digestion, you’re not alone!
The good news? Pregnancy constipation is manageable, and with the right steps, you can find relief naturally and safely. Let’s explore why it happens, how to prevent it, and doctor-approved remedies to keep things moving!
Warm liquids, like herbal tea or warm lemon water, can help stimulate digestion. Tip: If water is unappealing, try coconut water, diluted fruit juice, or homemade smoothies.
Even gentle movement after meals can help! Tip: If you’re feeling sluggish, a short 5-10 minute walk can help get things moving.
Avoid heavy, greasy foods, which can slow digestion. Tip: Instead of 3 big meals, try 5-6 small meals throughout the day.
Ask your doctor about switching to a different brand if your vitamin is making constipation worse.
Try a squat position – Use a small stool under your feet to mimic a squatting posture, which helps stools pass more easily.
Painful straining or hard stools that cause bleeding.
Severe bloating, vomiting, or cramping.
Hemorrhoids that are painful or bleeding excessively. Your doctor may recommend safe medications or further evaluation if constipation becomes severe.
Why Does Pregnancy Cause Constipation?
Several pregnancy-related changes can slow digestion and make bowel movements more difficult:1. Increased Progesterone
- Pregnancy hormones relax the muscles of your digestive tract, making food move more slowly.
2. Growing Uterus
- As your baby grows, your uterus presses on your intestines, which can slow bowel movements.
3. Iron Supplements
- Prenatal vitamins with iron are important but can also cause hard, dry stools.
4. Dehydration & Low Fiber Intake
- Not drinking enough water or eating enough fiber can contribute to constipation.
5. Less Physical Activity
- Fatigue and morning sickness may cause you to move less, leading to slower digestion.
8 Natural Ways to Relieve Pregnancy Constipation
1. Eat More Fiber-Rich Foods
Fiber adds bulk to your stool, making it easier to pass. Best high-fiber foods for pregnancy:- Fruits: Apples, pears, bananas, berries, prunes.
- Vegetables: Broccoli, spinach, carrots, sweet potatoes.
- Whole grains: Oatmeal, quinoa, brown rice, whole wheat bread.
- Legumes: Lentils, chickpeas, black beans.
2. Drink Plenty of Water
Hydration softens stool and helps fiber work more effectively. Try to drink 8-12 cups (64-96 oz) of water daily.Warm liquids, like herbal tea or warm lemon water, can help stimulate digestion. Tip: If water is unappealing, try coconut water, diluted fruit juice, or homemade smoothies.
3. Stay Active with Gentle Movement
Exercise stimulates the intestines and improves digestion. Try walking, prenatal yoga, swimming, or stretching for 20-30 minutes per day.Even gentle movement after meals can help! Tip: If you’re feeling sluggish, a short 5-10 minute walk can help get things moving.
4. Eat Small, Frequent Meals
Smaller portions prevent your digestive system from becoming overwhelmed.Avoid heavy, greasy foods, which can slow digestion. Tip: Instead of 3 big meals, try 5-6 small meals throughout the day.
5. Try Pregnancy-Safe Natural Remedies
- Prune juice or dried prunes – A natural laxative full of fiber.
- Flaxseeds or chia seeds – High in fiber and omega-3s.
- Probiotic-rich foods – Yogurt, kefir, and sauerkraut support gut health.
6. Take a Stool Softener (If Needed)
Docusate sodium (Colace) – Safe for pregnancy and helps soften stools. Avoid stimulant laxatives (Ex-Lax, castor oil, senna) – They can cause uterine contractions. Tip: Always check with your doctor before taking any medication or supplement!7. Adjust Your Prenatal Vitamins
Some prenatal vitamins have lower iron or gentler forms of iron, which may reduce constipation.Ask your doctor about switching to a different brand if your vitamin is making constipation worse.
8. Use Proper Bathroom Habits
Don’t hold it in! Go to the bathroom as soon as you feel the urge.Try a squat position – Use a small stool under your feet to mimic a squatting posture, which helps stools pass more easily.
When to Call Your Doctor
While pregnancy constipation is common, seek medical advice if you experience: Severe constipation (more than 3-4 days with no bowel movement).Painful straining or hard stools that cause bleeding.
Severe bloating, vomiting, or cramping.
Hemorrhoids that are painful or bleeding excessively. Your doctor may recommend safe medications or further evaluation if constipation becomes severe.
