How to Cope With Constipation During Pregnancy

With diaper changes on the horizon, you’re going to have to get really comfortable with No. 2 talk soon. So, why not start now with diving into a common—but unwelcome—pregnancy symptom: constipation.

Constipation affects 11% to 40% of pregnant people, with the highest rates reported in the second and third trimesters. It can be uncomfortable and sometimes even painful, but there are safe, effective strategies to get things moving again. Here’s what causes constipation during pregnancy, and what evidence-based steps can help you find relief.

What Causes Constipation in Pregnancy

There are a host of body changes that create the perfect storm that is pregnancy constipation. Causes of pregnancy constipation include:

• Hormonal changes: Progesterone levels rise during pregnancy to relax smooth muscle and support the uterus. This same effect also slows the muscle contractions in your intestines, meaning food moves more slowly through your digestive tract.
• Physical pressure: As the uterus grows, it can compress the intestines and rectum, making it more difficult for stool to pass.
• Dietary and lifestyle factors: Lower activity levels, dehydration, and changes in diet can slow digestion. Iron supplements—important for preventing anemia—can also harden stools.

Pregnancy Constipation Symptoms

Constipation is one of those ailments that you kind of know it if you feel it. But what’s the line between being a little backed up and officially constipated? Constipation is typically defined as having fewer than three bowel movements per week, often accompanied by:

• Hard, lumpy, or dry stools
• Straining
• Feeling of incomplete evacuation
• Abdominal discomfort or bloating
• Hemorrhoids caused or worsened by straining
  

If these symptoms are severe, persistent, or accompanied by bleeding, give your doctor a call right away!

How to Relieve Pregnancy Constipation

As far as uncomfortable pregnancy symptoms go, pregnancy constipation does have a pretty clear path to relief. There are a few reliable was to get the gears of your gut moving:

• Increase fiber intake gradually. Aim for about 25 grams per day from fruits, vegetables, whole grains, legumes, nuts, and seeds. Increase slowly to avoid gas or bloating.
• Drink plenty of fluids. Hydration is extra important during pregnancy (you are drinking for two after all!). Along with all of water’s other benefits, adequate H2O consumption helps fiber work effectively to soften stool. Aim for about 8 to 12 cups per day, but guzzle more on days that are hot or when you’re active. is a common guideline, adjusting for activity level and climate.
• Stay active. Moderate activity—such as walking, swimming, or prenatal yoga—stimulates digestion. ACOG recommends 150 minutes of moderate-intensity exercise per week during pregnancy, as long as it feels good!
• Practice good bathroom habits. It’s a good idea to go as soon as you feel the urge, and even get ahead of the game by sitting 15 to 20 minutes after meals. This allows you to take advantage of your body’s natural gastrocolic reflex. Another tool: a stool! Placing a small footstool at the base of your toilet will raise your knees above hip level, which is an ideal poo-position (humans were built to squat!). Lean forward, relax your abs, and (hopefully) let it go!
• Consider fiber supplements. If dietary fiber isn’t enough, bulk-forming supplements such as psyllium or methylcellulose can be helpful and are generally safe during pregnancy. 
• Use stool softeners if needed. Docusate sodium is minimally absorbed and generally considered safe during pregnancy for short-term use (but always have a chat with your healthcare provider befores starting new meds during pregnancy!)
• Try laxatives as a last resort. If nothing else is working, osmotic laxatives (like polyethylene glycol, aka MiraLax) or stimulant laxatives (like senna) can be used short-term. But avoid using mineral oil as a laxative—it can interfere with nutrient absorption.

Final Thoughts

Constipation in pregnancy is common, but with the right combo of dietary tweaks, hydration, gentle activity, and, if necessary, safe meds, you can nudge those bowels back into gear. Work with your healthcare provider to find the best plan for you!

More Pregnancy Tips:

• Straight Talk on Foods to Avoid in Pregnancy
• Pregnancy Nutrition Myths to Ignore
• How to Eat for a Healthy Mood
• Build Your Baby's Brain With These Foods

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REFERENCES

• BMC Pregnancy and Childbirth: Constipation During Pregnancy: A Cross-Sectional Study on Diet, Lifestyle, and Bowel Habits
• American College of Obstetricians and Gynecologists: What Can Help With Constipation During Pregnancy
• Cleveland Clinic: Pregnancy Constipation
• Canadian Family Physician: Treating Constipation During Pregnancy
• National Health Service (UK): Constipation in Pregnancy
• American College of Obstetricians and Gynecologists: Exercise During Pregnancy
• Kent Community Health NHS Foundation Trust: Bowel Emptying Techniques
• National Institutes of Health: Constipation in Pregnancy

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.