Constipated While Pregnant? Relief Tips

When we talk about typical pregnancy woes like sleep problems, back pain, or leg cramps, no one bats an eye. But constipation during pregnancy is something many feel embarrassed to discuss, even though it’s both common and natural.

The culprit is the pregnancy hormone progesterone, which relaxes the intestines and slows digestion. Later in pregnancy, the growing uterus can also press on the intestines, making things even more difficult.

Why do you get constipated during pregnancy?

It’s common to experience a sluggish gut, especially in the third trimester. Reduced physical activity, hormonal changes, and increased pressure on the intestines all affect digestion.

The result? You may feel bloated, heavy, and find it difficult to go to the toilet as usual.

Tips to relieve constipation during pregnancy

1. Eat fibre-rich foods

A diet high in fibre is essential for keeping your bowels moving. Focus on:

• Fruit (like pears, apples, and plums)
• Vegetables and root vegetables
• Whole grains, wholemeal bread, and muesli
• Wheat bran and flaxseeds (in small amounts with plenty of fluids)

2. Drink plenty of water

Water is crucial for digestion and helps fibre do its job. Too little fluid makes stools hard and difficult to pass.

3. Take your time on the toilet

Go when you feel the urge and don’t hold it in. Stress and delaying the toilet visit can worsen constipation. Raising your feet on a low stool can improve your posture.

4. Move your body every day

Exercise stimulates bowel movements. Even if you can’t train as usual, walks or swimming can help with a sluggish gut.

5. Try prune puree

A classic trick for pregnant women is baby food jars of prune puree. Natural, gentle, and often very effective.

When should I contact my midwife?

If you still experience significant constipation despite a fibre-rich diet, plenty of fluids, exercise, and home remedies, contact your midwife. In some cases, a mild over-the-counter laxative may be considered, but always consult a healthcare professional first.

Want to know more about healthy habits during pregnancy?
Read also: Folic acid before and during your pregnancy