Pregnancy is a beautiful and transformative period in a woman’s life. However, along with the various changes that occur in the body, there can be some discomforts and health issues that arise.

One such problem that many pregnant women face is constipation. It is estimated that about 50% of expectant mothers experience constipation at some point during their pregnancy. While it can be bothersome and uncomfortable, there are natural ways to deal with constipation during pregnancy.

Understanding constipation during pregnancy

Constipation is defined as having less than three bowel movements in a week or experiencing difficulty and pain while passing stools. During pregnancy, hormonal changes and physical factors contribute to the development of constipation.

As the pregnancy hormone progesterone increases, it relaxes the muscles and slows down the movement of food through the intestines. Additionally, as the baby grows, it puts pressure on the bowel, making it harder for stools to pass through.

The importance of addressing constipation during pregnancy

While constipation may seem like a minor inconvenience, it can lead to more serious issues if left untreated. Chronic constipation can cause hemorrhoids, anal fissures, and even rectal prolapse.

Furthermore, it can lead to increased discomfort and overall reduced well-being during an already challenging time.

1. Increase your fiber intake

Fiber is an essential component of a healthy diet and plays a crucial role in maintaining regular bowel movements. Pregnant women should aim to consume around 25-30 grams of fiber per day.

High-fiber foods include fruits, vegetables, whole grains, and legumes. Adding these items to your diet can help soften stools and promote regularity.

2. Stay hydrated

Drinking an adequate amount of water is vital for overall health, and it can also help relieve constipation. Pregnant women should aim to drink at least eight cups (64 ounces) of water per day.

Staying hydrated helps soften the stool, making it easier to pass through the digestive system. It also helps to prevent dehydration, which can worsen constipation.

3. Regular exercise

Maintaining regular physical activity is not only beneficial for overall health during pregnancy but also helps prevent constipation. Engaging in exercises like walking, swimming, or prenatal yoga can stimulate bowel movements and relieve constipation.

However, it is essential to consult with your healthcare provider before starting or continuing any exercise regimen during pregnancy.

4. Don’t ignore the urge to go

When pregnant, it is important not to ignore the urge to have a bowel movement. It is common for women to hold back because they feel tired or have concerns about discomfort. However, delaying or suppressing the urge can lead to worsening constipation.

Listen to your body and make time to go to the bathroom when needed.

5. Try natural remedies

There are various natural remedies that can help alleviate constipation during pregnancy. One such remedy is consuming prunes or drinking prune juice, as prunes are high in fiber and contain sorbitol, a natural laxative.

Another option is eating foods that are rich in probiotics, such as yogurt, which can help regulate bowel movements. Psyllium husk, a natural fiber supplement, can also be considered under the guidance of an obstetrician.

6. Avoid constipation-triggering foods

Certain foods can contribute to constipation and should be limited or avoided during pregnancy. These include processed and fatty foods, dairy products, caffeine, and refined carbohydrates.

By minimizing these foods in your diet, you can help prevent and manage constipation.

7. Consider herbal remedies with caution

While some herbal remedies can provide relief from constipation, it is important to exercise caution as not all herbs are safe during pregnancy.

Some herbs, such as aloe vera and senna, have laxative properties but should be avoided due to potential risks. Always consult with a healthcare professional before trying any herbal remedies.

8. Practice good toilet habits

Creating a conducive environment for bowel movements can help ease constipation. Make sure you have a comfortable seating position on the toilet, and try elevating your feet on a small stool to simulate a squatting position.

This position aligns the rectum for easier elimination. Additionally, take your time and avoid straining while on the toilet, as it can worsen constipation and cause hemorrhoids.

9. Consider prenatal supplements

Some prenatal vitamin supplements may contribute to constipation.

If you suspect your prenatal vitamins are causing discomfort, speak with your healthcare provider about alternative options with lower iron content or supplements that contain a stool softener.

10. Seek professional advice

If constipation persists or becomes severe, it is important to seek medical advice. Your healthcare provider can evaluate your symptoms, provide guidance, and recommend safe over-the-counter options if necessary.