Constipation During Pregnancy: Tips for Finding Relief and Peace of Mind

Constipation is one of those uncomfortable pregnancy symptoms that no one likes to talk about, but it affects countless women. If you’re feeling bloated, sluggish, and struggling to have a bowel movement, you might be wondering what’s causing your constipation and whether it could harm your baby. Rest assured, while constipation during pregnancy can be a nuisance, it’s not dangerous for your little one. There are plenty of safe, natural ways to find relief and prevent constipation from happening again.

Keep reading to learn why constipation is so common during pregnancy and what you can do to get your digestive system back on track.

What Causes Constipation During Pregnancy?

Several factors can contribute to constipation during pregnancy:

• Hormonal changes: Increased progesterone levels relax the muscles in your digestive tract, slowing down digestion. This allows more time for the colon to absorb water, making stools hard and dry.
• Growing uterus: As pregnancy progresses, your growing uterus puts pressure on your bowels, making it harder to pass stools.
• Low-fiber diet: Not eating enough fiber-rich foods like fruits, vegetables, whole grains, and beans can worsen constipation.
• Iron supplements: Although often needed in pregnancy, iron supplements can be constipating, especially when digestion is already slow.
• Dehydration: Not drinking enough water also allows more fluid to be absorbed from stools, making them harder and more painful to pass.

How to Prevent Constipation During Pregnancy

The best approach to constipation during pregnancy is preventing it before it starts. Try these tips:

• Eat 25-30 grams of fiber daily from fruits, vegetables, whole grains, nuts, and beans. Gradually increase your fiber intake by adding one new high-fiber food every few days to avoid bloating and gas. Some great options include:
  • Berries, pears, raspberries, and apples with the skin on
  • Avocado on whole-grain toast
  • Lentil or black bean soup
  • Oatmeal topped with chia seeds and sliced almonds
• Drink 8-12 cups of water and other fluids each day. Keep a water bottle with you and sip throughout the day. Herbal teas and low-sodium broths can also help you stay hydrated.
• Get regular exercise, aiming for 20-30 minutes most days if approved by your doctor. Walking, swimming, and prenatal yoga are great options that can help stimulate digestion.
• Don’t ignore the urge to have a bowel movement. As soon as you feel the need, head to the bathroom to avoid constipation from worsening.
• Discuss switching to a prenatal vitamin with less iron if constipation persists. Your OBGYN can recommend a brand that meets your needs.

Constipation Relief During Pregnancy

If diet and lifestyle changes aren’t enough to get things moving, there are safe constipation remedies you can try:

Natural Remedies

• Fiber supplements like psyllium (Metamucil) can boost your fiber intake if food sources are lacking. Start with a low dose and gradually increase as needed to avoid gas and bloating.
• Probiotic supplements provide beneficial gut bacteria that may improve regularity.
• Prunes and prune juice act as a natural laxative due to their sorbitol content. Start with a small serving of 2-3 prunes or 1/4 cup of juice and increase as needed.

Over-the-Counter Medications

With your doctor’s okay, certain over-the-counter (non-prescription) products are safe for short-term constipation relief during pregnancy:

• Bulk-forming agents like Fibercon or Metamucil
• Stool softeners such as Colace
• Osmotic laxatives like Miralax which draw fluid into the colon
• Milk of Magnesia – Not to be used regularly but may be used on occasion for more severe constipation

When to Expect Relief

While constipation can be frustrating, relief is possible with the right strategies. Most women see an improvement in their symptoms within a few days to a week of making diet and lifestyle changes. It may take a few days to see the full effect if you’re using a new supplement or medication. Be patient with your body and consistent with what you try. If constipation continues or gets worse despite home treatment, reach out to us for help.

Severe Constipation During Pregnancy

While constipation itself is not usually serious, it can occasionally lead to complications or be a sign of an underlying problem. Contact your doctor right away if you experience:

• Constipation that lasts more than 2 weeks despite treatment
• Severe abdominal pain
• Blood in your stool
• High fever over 101°F
• Vomiting or weakness

These symptoms could indicate a bowel obstruction, rectal bleeding, or other issues that require prompt medical care.

Constipation: Uncomfortable, but Treatable

Dealing with constipation during pregnancy can be frustrating, but remember, you’re not alone in this struggle. By making small, consistent changes to your diet and lifestyle, you can find relief and prevent constipation from recurring. Focus on nourishing your body with plenty of fiber-rich foods, staying hydrated, and getting regular exercise. If you’ve tried home remedies and are still struggling to find relief, don’t suffer in silence.

All of us here at Madison Women’s Health are here to support you. We understand the challenges of pregnancy and are dedicated to helping you find safe, effective solutions for constipation and other common discomforts. Remember, your well-being matters, both for your own comfort and for the healthy development of your baby.