Pregnancy Constipation: Causes, Relief, & Prevention
05 Apr 2025
Feeling bloated, backed up, or uncomfortable during pregnancy? You’re not alone! Constipation affects up to 50% of pregnant women, thanks to hormonal changes, a growing baby, and diet shifts.
The good news? With the right diet, hydration, and lifestyle changes, you can relieve pregnancy constipation naturally and safely.
Let’s explore why constipation happens during pregnancy and the best ways to get things moving again!
Best fiber-rich foods:
Try warm water with lemon in the morning to stimulate digestion.
Coconut water or prune juice can also help soften stools.
Eat 3-5 prunes per day or drink prune juice for relief.
Aim for 20-30 minutes of light movement daily. Avoid strenuous activity, especially in late pregnancy.
Avoid large, heavy meals that can make constipation worse.
Magnesium citrate is commonly used for constipation (check with your doctor first). Avoid stimulant laxatives unless prescribed—they can cause cramping.
This makes passing stools easier and more natural.
Probiotic supplements may help balance gut bacteria and relieve constipation.
Talk to your doctor about switching to a lower-iron or slow-release formula if constipation becomes a problem.
Painful, hard stools or straining.
Blood in your stool (may indicate hemorrhoids or tears).
Severe bloating or cramping that doesn’t go away. Your doctor may recommend a pregnancy-safe stool softener like docusate sodium (Colace).
Why Does Pregnancy Cause Constipation?
1. Increased Progesterone Hormone
- Progesterone relaxes muscles (including those in the intestines), slowing digestion.
- This causes food to move more slowly through the digestive tract, leading to constipation.
2. Iron Supplements & Prenatal Vitamins
- Iron in prenatal vitamins can make stools hard and difficult to pass.
- Some women are more sensitive to iron supplements than others.
3. Growing Uterus Pressing on the Bowels
- As your baby grows, the uterus presses against the intestines, making it harder to have regular bowel movements.
4. Less Physical Activity
- If you’re less active due to pregnancy fatigue, your digestion slows down, leading to constipation.
5. Dehydration
- Your body needs extra fluids during pregnancy, and if you’re not drinking enough, your stool can become hard and dry.
10 Natural Ways to Relieve Pregnancy Constipation
1. Eat More Fiber
Aim for 25-30 grams of fiber per day.Best fiber-rich foods:
- Whole grains (oatmeal, brown rice, whole wheat bread)
- Fruits (apples, pears, prunes, berries)
- Vegetables (broccoli, spinach, carrots)
- Legumes (lentils, beans, chickpeas)
2. Stay Hydrated
Drink at least 8-12 cups of water per day.Try warm water with lemon in the morning to stimulate digestion.
Coconut water or prune juice can also help soften stools.
3. Try Prunes or Dried Fruits
Prunes contain sorbitol, a natural laxative that softens stool.Eat 3-5 prunes per day or drink prune juice for relief.
4. Move Your Body
Gentle exercise (walking, prenatal yoga, swimming) helps stimulate digestion.Aim for 20-30 minutes of light movement daily. Avoid strenuous activity, especially in late pregnancy.
5. Eat Small, Frequent Meals
Eating smaller meals throughout the day prevents bloating and slows digestion.Avoid large, heavy meals that can make constipation worse.
6. Add Healthy Fats to Your Diet
Avocados, olive oil, nuts, and seeds help lubricate the intestines. Avoid greasy, fried foods, which can cause bloating and discomfort.7. Take a Magnesium Supplement (Doctor Approved)
Magnesium relaxes muscles, including the intestines, helping with bowel movements.Magnesium citrate is commonly used for constipation (check with your doctor first). Avoid stimulant laxatives unless prescribed—they can cause cramping.
8. Use a Squatting Position on the Toilet
Elevating your feet (using a footstool or Squatty Potty) helps align the bowels.This makes passing stools easier and more natural.
9. Try Pregnancy-Safe Probiotics
Probiotic-rich foods (yogurt, kefir, sauerkraut, kimchi) help with digestion.Probiotic supplements may help balance gut bacteria and relieve constipation.
10. Check Your Prenatal Vitamin
Some prenatal vitamins contain high amounts of iron, which can slow digestion.Talk to your doctor about switching to a lower-iron or slow-release formula if constipation becomes a problem.
When to Call Your Doctor About Pregnancy Constipation
While constipation is normal, call your doctor if you experience: Severe constipation lasting more than a week.Painful, hard stools or straining.
Blood in your stool (may indicate hemorrhoids or tears).
Severe bloating or cramping that doesn’t go away. Your doctor may recommend a pregnancy-safe stool softener like docusate sodium (Colace).
