Published on Jul. 7, 2017
Pregnancy comes with many changes. While more bathroom trips are common, going No. 2 can become more difficult. Constipation is a frequent (and frustrating) part of pregnancy—but there are ways to manage it.
Why Does Constipation Happen During Pregnancy?
"Constipation is common in pregnancy because of higher progesterone hormone levels in a woman’s body," Dr. Heidi Cough, an OB-GYN from Saddleback Memorial Medical Center in Laguna Hills, California. "The progesterone hormone slows down the intestinal tract so the stool sits in the bowel longer and more water gets taken out of it. That’s why the stool gets harder, resulting in constipation."
6 Tips to Help Relieve Pregnancy Constipation
1. Drink Plenty of Water
Staying hydrated is one of the simplest and most effective ways to prevent constipation.
- Aim for consistent water intake throughout the day
- About half a gallon daily recommended
Proper hydration helps soften stool and supports healthy digestion.
2. Eat High-Fiber Foods
Fiber is essential for keeping your digestive system moving.
Fruits to include:
- Prunes
- Dates
- Green apples
- Peaches
- Grapes
Vegetables to include:
- Asparagus
- Spinach
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Cucumber
- Artichokes
- Legumes
Other fiber-rich options:
- Nuts
- Oatmeal
- Bran muffins
"It is important to know that fiber found in citrus fruits and legumes also can stimulate the growth of colonic flora, thereby increasing fecal mass," Dr. Yen H. Tran, an OB-GYN from the Orange Coast Memorial Medical Center in Fountain Valley, California, says. "The recommended amount of dietary fiber is 20 to 35 grams a day. In addition to consuming foods with high fiber, patients may add raw bran (2 to 6 tablespoons with each meal) followed by a glass of water or another beverage to achieve the fiber intake goal."
3. Be Mindful of Iron Intake
Iron can sometimes worsen constipation.
- Avoid additional iron supplements unless medically necessary
- Most prenatal vitamins already contain iron
Tran suggests only supplementing if you’re diagnosed with anemia.
4. Try Gentle Abdominal Massage
Abdominal massage can help stimulate bowel movement.
Tran explains the technique:
“It involves massaging your abdomen from the right lower quadrant area up to right upper quadrant area and across your abdomen,” says Tran. "Then you can massage down from the upper left quadrant to the lower left quadrant. This can help in freeing any potential impacted stool caused by gravid/larger uterus.”
5. Consider Laxatives (When Appropriate)
Certain laxatives can provide relief during pregnancy.
Options include:
- Bulk-forming laxatives
- Saline laxatives like Milk of Magnesia
These help draw water into the intestines and ease bowel movements.
6. Use Stool Softeners
If constipation persists, stool softeners may help.
- Doctors often recommend docusate sodium (Colace)
- Typical dose: 100 mg twice daily
These are available over the counter and can make bowel movements easier.
Find Relief and Stay Comfortable
Constipation during pregnancy is common, but manageable. Staying hydrated, increasing fiber intake, and using safe remedies can help you get through this uncomfortable symptom more easily.