Constipation During Pregnancy: How to Stay Comfortable and Healthy

Pregnancy is an exciting journey, but let’s be real—it’s not all glowing skin and adorable baby kicks. For many moms-to-be, constipation sneaks in like an uninvited guest. According to the American Pregnancy Association, up to 38% of pregnant women experience constipation due to hormonal shifts, iron supplements, and changes in diet or activity levels.

This guide breaks down safe, practical ways to manage constipation during pregnancy so you can focus on the joys of growing your little one—without the added discomfort.

Why Constipation Happens During Pregnancy

Understanding the “why” makes it easier to fix the “what.” Here are the most common culprits:

• Progesterone surge: This pregnancy hormone relaxes muscles, including your digestive tract, slowing bowel movement (Mayo Clinic).

• Iron supplements: Necessary for preventing anemia, but they can thicken stools (American College of Obstetricians and Gynecologists, 2023).

• Growing uterus: As your baby gets bigger, your intestines have less space to do their thing.

• Lower activity levels: Fatigue or discomfort may mean less movement, which slows digestion.

Safe and Effective Ways to Relieve Constipation

1. Hydrate Like It’s Your Job

Water keeps things moving—literally. Aim for 8–10 glasses of water daily, and include hydrating foods like watermelon or cucumber. Dr. Jennifer Wider, OB/GYN, notes that “hydration alone can significantly ease mild constipation.”

2. Fiber Is Your Best Friend

Boost your diet with 25–30 grams of fiber daily. Some pregnancy-safe, fiber-rich foods include:

• Oatmeal or bran cereal

• Fresh fruits like pears, berries, or apples (skin on!)

• Vegetables such as broccoli, carrots, and leafy greens

• Lentils, beans, and chickpeas

3. Keep Moving

Gentle exercise stimulates bowel function. Try:

• Walking: 15–30 minutes daily

• Prenatal yoga: Improves digestion and reduces stress

• Swimming: Easy on the joints and refreshing

The American College of Sports Medicine recommends 150 minutes of moderate activity per week during pregnancy, if approved by your doctor.

4. Adjust Iron Supplements (With Your Doctor)

If your prenatal vitamins are the issue, don’t stop taking them. Instead, ask your provider if a different formulation or a slow-release iron option might help.

5. Don’t Ignore the Urge

When nature calls, answer it. Holding it in can worsen constipation and lead to hemorrhoids—a pregnancy symptom you definitely don’t want.

6. Safe Medications (When Lifestyle Fixes Aren’t Enough)

If constipation persists, your OB may recommend:

• Bulk-forming agents (like psyllium)

• Stool softeners (such as docusate sodium)

Avoid stimulant laxatives unless your doctor specifically approves them, as they can trigger uterine contractions (Cleveland Clinic).

When to Call Your Doctor

Reach out to your healthcare provider if:

• Constipation lasts more than 3–4 days

• You experience pain, bleeding, or severe discomfort

• OTC remedies aren’t helping

Persistent constipation can sometimes indicate other conditions that need medical attention.

Quick, Daily Checklist to Prevent Constipation

• ✅ Drink a full glass of water with every meal

• ✅ Include at least one fiber-rich food at each meal

• ✅ Take short walks after eating

• ✅ Review supplements with your OB

• ✅ Create a regular bathroom routine

Final Thoughts

Constipation during pregnancy is common but manageable. With hydration, fiber, movement, and guidance from your healthcare provider, you can keep your digestive system happy and your pregnancy more comfortable.