How to Manage Constipation During Pregnancy
Pregnancy is a remarkable experience that comes with numerous unique moments, but most importantly, there are many physical and emotional changes. However, some of these changes can come with their challenges, like constipation during pregnancy, which is more common than many expect. If you’re struggling with this issue, know that you’re not alone, and there are safe and effective remedies to ease the discomfort.
In this article, we’ll explore various home remedies for constipation during pregnancy, how to relieve constipation during pregnancy immediately, and the best ways to treat constipation during pregnancy safely. We’ll also address important concerns, such as can constipation hurt the baby during pregnancy and share tips on how to avoid constipation during pregnancy.
How can constipation be dealt with during pregnancy?
1. Stay Hydrated
Hydration is essential for maintaining healthy digestion. During pregnancy, drinking enough fluids can soften stools, making them easier to pass. 8-9 glasses of water is the bare minimum now; you must drink more water than that. Starting your day with a glass of warm water mixed with lemon juice can be a healthy habit. This natural remedy helps stimulate digestion and kickstart your day.
Additionally, hydrating fluids like coconut water, herbal teas (approved by your doctor), and clear broths can further support your hydration levels. However, avoid caffeinated beverages like coffee or soda as they can cause dehydration and worsen constipation.
2. Incorporate Prunes and Prune Juice
Prunes are a natural powerhouse for relieving constipation during pregnancy. They are rich in sorbitol, a natural sugar alcohol that acts as a mild laxative. Consuming a handful of prunes or a glass of prune juice daily can help regulate bowel movements. For variety, you can blend prunes into smoothies or mix them with yoghurt for a fibre- and probiotic-rich snack. If prunes aren’t your favourite, dried apricots or figs are excellent alternatives with similar benefits.
3. Boost Fiber Intake
The recommended daily fibre intake for women is 21-25 grams per day.
| Food Group | Food Item | Fibre (per 100g) | Portion Size | Fibre in Portion |
| Whole grains | Oats | 10.6 g | 1 cup (81 g) | 8.6 g |
| Brown Rice | 1.8 g | 1 cup cooked (195 g) | 3.5 g | |
| Quinoa | 2.8 g | 1 cup cooked (185 g) | 5.2 g | |
| Fruits | Apple (with skin) | 2.4 g | 1 medium (182 g) | 4.4 g |
| Pear (with skin) | 3.1 g | 1 medium (178 g) | 5.5 g | |
| Berries (eg. raspberries) | 6.5 g | 1 cup (123 g) | 8 g | |
| Vegetables | Spinach (cooked) | 2.2 g | 1 cup (180 g) | 4 g |
| Broccoli (cooked) | 3 g | 1 cup (156 g) | 4.7 g | |
| Carrots (raw) | 2.8 g | 1 medium (61 g) | 1.7 g | |
| Legumes | Lentils (cooked) | 7.9 g | 1 cup (198 g) | 15.6 g |
| Chickpeas (cooked) | 7.6 g | 1 cup (164 g) | 12.5 g | |
| Black Beans (cooked) | 8.7 g | 1 cup (172 g) | 15 g | |
| Nuts & Seeds | Almonds | 12.5 g | 1 oz (28 g) | 3.5 g |
| Chia Seeds | 34.4 g | 1 oz (28 g) | 9.6 g |
OR
| Food Group | Food Item | Fibre (per 100g) | Portion Size | Fiber in Portion |
| Whole grains | Roti (whole wheat) | 10.7 g | 1 roti (40g) | 4.3 g |
| Brown rice | 1.8 g | 1 cup cooked (195 g) | 3.5 g | |
| Millets (e.g., Ragi) | 3.6 g | 1 cup cooked (194 g) | 7 g | |
| Fruits | Guava (with skin) | 5.4 g | 1 medium (100 g) | 5.4 g |
| Banana (ripe) | 2.6 g | 1 medium (120 g) | 3.1 g | |
| Papaya | 1.7 g | 1 cup (140 g) | 2.4 g | |
| Vegetables | Bhindi (Okra) | 3.2 g | 1 cup cooked (100 g) | 3.2 g |
| Spinach (Palak, cooked) | 2.1 g | 1 cup (180 g) | 3.8 g | |
| Carrots (raw) | 2.8 g | 1 medium (61 g) | 1.7 g | |
| Legumes | Moong Dal (cooked) | 4.1 g | 1 cup (124 g) | 5.1 g |
| Chickpeas (Chana, cooked) | 7.6 g | 1 cup (164 g) | 12.5 g | |
| Rajma (Kidney Beans, cooked) | 6.4 g | 1 cup (133 g) | 8.5 g | |
| Nuts & Seeds | Peanuts (Mungfali) | 8.5 g | 1 oz (28 g) | 2.4 g |
| Flaxseeds (Alsi) | 27.3 g | 1 tbsp (10 g) | 2.7 g |
Also Read: Diet tips for easing constipation.
4. Add Probiotic-Rich Foods to Your Diet
These are helpful bacteria that promote a healthy gut and improve digestion. Consuming probiotic-rich foods such as yoghurt, kefir, kimchi, and sauerkraut can improve bowel regularity. Look for yoghurt with live and active cultures, as these are particularly effective for digestion. Probiotic supplements may also help, but consult your doctor before starting anything new during pregnancy.
5. Use Flaxseeds and Chia Seeds
These are tiny nutritional powerhouses loaded with fibre and omega-3 fatty acids. They can be added to oatmeal, smoothies, or yoghurt for an easy boost to your digestion. Soaking chia seeds in water or milk before consumption creates a gel-like consistency, which can further aid in softening stools. However, start with small amounts to avoid bloating, and drink plenty of water when consuming these seeds to ensure they work effectively.
6. Practice Gentle Exercises
Physical activity stimulates intestinal movement, making it an effective remedy for constipation. Pregnancy-safe exercises like walking, swimming, or prenatal yoga can promote better digestion and improve overall well-being. Yoga poses like Cat-Cow and Child’s Pose are particularly beneficial for relieving constipation by gently massaging the abdominal area. Consult your gynac before starting any new exercise routine to ensure it’s safe for you and your baby.
7. Try Warm Baths and Gentle Abdominal Massage
A warm bath can relax the muscles around your abdomen, potentially easing bowel movements. While bathing, gently massaging your belly in a circular motion can stimulate digestion. Always use light pressure and avoid deep or vigorous massage techniques, especially later in pregnancy.
8. Opt for Small, Frequent Meals
Eating smaller meals throughout the day can prevent overloading your digestive system, making it easier to process food. Include balanced portions of fibre-rich carbohydrates, lean proteins, and healthy fats in each meal to keep your digestion running smoothly. Chew your food thoroughly and eat slowly to avoid putting extra strain on your digestive system.
9. Explore Safe Herbal Teas
Certain herbal teas can soothe the digestive tract and help relieve constipation. Chamomile and ginger teas are gentle options often recommended during pregnancy. However, not all herbs are safe for pregnant individuals, so it’s crucial to consult your doctor before trying any herbal remedy. Avoid teas containing senna or aloe vera, as they may cause uterine contractions.
Medicine for constipation during pregnancy
There are several medicines available to treat constipation during pregnancy that are safe and effective under the guidance of a healthcare provider. Here are a few examples of medications for constipation during pregnancy:
1. Docusate Sodium: This is a commonly recommended stool softener during pregnancy. It helps to soften stools, making them easier to pass without stimulating bowel contractions. Brands like Colace contain docusate sodium and are considered safe for short-term use in pregnancy.
2. Lactulose Syrup: A gentle osmotic laxative, lactulose draws water into the bowel to soften stool. This is safe for pregnancy and is available under various brand names, such as Duphalac and Evict Syrup.
3. Ispaghula Husk (Psyllium): Natural fibre supplements like Isabgol are safe options for managing mild constipation in pregnancy. These are available over-the-counter and can be ordered through online pharmacies.
4. Calcium Carbonate: Although primarily used as an antacid, it can sometimes contribute to constipation. In such cases, combining it with a stool softener like docusate may help alleviate symptoms.
Always consult your healthcare provider before using any medication, even over-the-counter options, to ensure they are appropriate for your specific condition and pregnancy stage. For convenience, you can purchase these medicines from platforms like the MrMed app, which offers reliable access to a wide range of medical products.
How to avoid constipation during pregnancy
Certain foods and habits can worsen constipation during pregnancy. Limit processed foods, fried items, and foods low in fibre, like white bread and sugary snacks, as these can exacerbate digestive issues. Additionally, avoid prolonged periods of sitting or lying down, which may further slow down your digestive system.
When considering remedies, it’s essential to exercise caution, especially with herbal or natural treatments. While some over-the-counter laxatives or herbal remedies may seem appealing, not all are safe for pregnant individuals. Ingredients in certain laxatives, like senna or cascara, may cause uterine contractions or other complications if used improperly. Always consult a healthcare provider before trying any treatment to ensure the safety of both you and your baby.
Why does constipation happen during pregnancy?
Constipation during pregnancy is mainly caused by:
- Hormonal changes: Increased levels of progesterone relax the muscles in your digestive tract, slowing down bowel movements.
- Pressure from the uterus: As your baby grows, the expanding uterus puts pressure on your intestines, making bowel movements harder.
- Prenatal vitamins: Iron supplements, commonly found in prenatal vitamins, can contribute to constipation.
- Reduced physical activity: Fatigue or pregnancy-related conditions can limit movement, which may slow digestion.
Is Constipation Normal During Early Pregnancy?
Yes, constipation during early pregnancy is normal due to the surge in hormones and the body's adaptation to support your growing baby. However, persistent or severe constipation requires attention from your healthcare provider.
When Should You See a Doctor?
While mild constipation is manageable at home, consult your healthcare provider if you experience:
- Severe pain or cramping.
- Blood in stools.
- Inability to pass stools for more than a week.
- Symptoms of haemorrhoids worsening.
Early intervention can prevent complications.
Frequently Asked Questions (FAQs)
1. Can constipation hurt the baby during pregnancy?
No, mild constipation won’t harm your baby. However, prolonged straining can cause discomfort and increase the risk of haemorrhoids for the mother.
2. What to eat for constipation during pregnancy?
Opt for fibre-rich foods like oats, berries, spinach, and legumes. Probiotic-rich foods like yoghurt also support digestion.
3. Are there side effects of constipation during pregnancy?
Untreated constipation can lead to discomfort, bloating, haemorrhoids, or rectal bleeding.
4. What are natural ways to relieve constipation during pregnancy?
Drinking plenty of fluids, eating fibre-rich foods, and engaging in light physical activity are natural and safe methods.
5. How to prevent constipation during pregnancy?
Stay hydrated, eat a balanced diet rich in fibre, and maintain regular physical activity to keep your digestion smooth.
Ending note
Constipation is an uncomfortable but manageable part of pregnancy. With the right approach and professional guidance, you can maintain good digestive health and focus on the joys of your pregnancy journey.
References
- https://my.clevelandclinic.org/health/diseases/21895-pregnancy-constipation
- https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/constipation-during-pregnancy/
- https://www.pregnancybirthbaby.org.au/constipation-during-pregnancy
- https://unmhealth.org/stories/2023/06/5-tips-relieve-pregnancy-consumption.html
- https://www.ucsfhealth.org/education/increasing-fiber-intake
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9298262/
Disclaimer: The information provided here is for educational purposes only. Always consult your healthcare provider before trying any treatments during pregnancy.
