In this article:
Why Constipation Becomes So Common in Pregnancy
Constipation in pregnancy isn’t just bad luck. It’s caused by a combination of physical and hormonal changes that make digestion slower:- Progesterone levels rise – This hormone relaxes smooth muscles throughout your body, including your intestines. Food and waste take longer to move along.
- Iron supplements – Often prescribed to prevent anaemia, iron can harden stools and make them more difficult to pass.
- Growing uterus pressure – As your baby expands, it presses on the intestines and rectum, reducing bowel space.
- Reduced physical activity – Fatigue, morning sickness, or bed rest may limit movement, which slows digestion.
- Dietary shifts – Increased reliance on processed or low-fibre foods, especially during nausea, can worsen constipation.
Why Managing Constipation Matters
Constipation may seem harmless, but its effects can escalate during pregnancy. Paying attention to it isn’t just about comfort. It’s about preventing further complications:- Haemorrhoids: Hard stools and straining can swell the rectal veins.
- Anal fissures: Painful tears can form, leading to bleeding.
- Bloating and cramps: Trapped gas makes abdominal discomfort worse.
- Anxiety around bowel movements: Many mothers hold back for fear of pain, making constipation worse.
Diet: The Foundation of Relief
What you eat directly influences bowel health. Making the right adjustments can help you achieve regularity without strong laxatives.- Fibre first: Aim for 25–30 g of fibre daily. Whole grains, dals, beans, fruits, and vegetables are best. Guava, papaya, pears, spinach, bottle gourd, and bhindi are excellent choices.
- Soaked dried fruits: Prunes, figs, or black raisins soaked overnight are natural stool softeners.
- Balanced meals: Combine fibre with adequate fluids. Fibre without water can worsen constipation.
- Avoid heavy, binding foods: Refined flour (maida), fried snacks, and excess dairy can slow digestion.
Ayurveda offers gentle, food-based solutions:
- Amla (Indian gooseberry): Supports digestion and iron absorption.
- Warm milk with a teaspoon of ghee at night: Traditionally recommended for softening stools.
- Ginger tea: Helps with sluggish digestion, especially if you also experience bloating.
Hydration: More Than Just Water
Water is essential for soft stools. But variety can help you stay consistent:- 8–10 glasses daily: Adjust for climate and activity.
- Warm water in the morning: Stimulates bowel movements.
- Coconut water, buttermilk, clear soups: Add hydration while soothing digestion.
- Limit caffeine: Tea and coffee can dehydrate you further.
Movement: Gentle but Consistent
Sedentary days make constipation worse. Even light activity can help stimulate your intestines.- Walking: 20–30 minutes daily aids digestion and circulation.
- Prenatal yoga: Gentle poses like cat-cow stretch, child’s pose, and supported squats encourage bowel movement.
- Pelvic tilts: Safe and effective for both back relief and digestion.
Iron Supplements: A Hidden Trigger
Many women notice constipation worsens after starting iron tablets.Options to discuss with your doctor:
- Switching to slow-release iron or liquid formulations.
- Pairing with vitamin C-rich foods (amla, orange, lemon water) to improve absorption.
- Splitting doses throughout the day to reduce impact.
Toilet Habits That Make Passing Easier
- Don’t delay: Ignoring the urge makes stools harder.
- Squatting position: Use a small footstool to raise your knees—this straightens your rectum and reduces straining.
- Create routine: Try sitting on the toilet at the same time daily, often after breakfast.
- Relaxation: Deep breathing while on the toilet reduces pelvic tension.
When Lifestyle Isn’t Enough
Sometimes, diet and activity aren’t enough. If constipation is persistent or painful, doctors may prescribe safe stool softeners like lactulose or docusate. These are generally considered safe in pregnancy but should only be taken under guidance.Avoid over-the-counter stimulant laxatives unless specifically prescribed, as they can trigger uterine contractions.
Emotional Side of Constipation
Constipation is rarely talked about, leaving many women feeling embarrassed. But silence makes it harder to cope. Remember:- It’s not your fault. It’s a normal physiological effect of pregnancy.
- Talking openly with your doctor prevents unnecessary suffering.
- Sharing with other mothers can reduce the sense of isolation.
Constipation is one of the most common pregnancy discomforts, but it doesn’t have to dominate your day. By focusing on fibre, fluids, movement, mindful toilet habits, and only using medicines when truly needed, you can manage it safely. Relief often comes from consistent small choices rather than quick fixes. And if things don’t improve, medical support is always available. There’s no need to suffer in silence.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on How to Relieve Constipation in Pregnancy Naturally and Safely
- Can constipation harm my baby?
No, constipation itself doesn’t harm the baby. But straining may cause discomfort, haemorrhoids, or fissures for you. - Which home remedies are safest for constipation in pregnancy?
Soaked prunes, figs, raisins, warm water, fibre-rich foods, and a teaspoon of ghee in milk at night are gentle and widely used. - Should I stop iron tablets if they cause constipation?
No. Iron is essential in pregnancy. Speak to your doctor about adjusting the type, dose, or timing instead of stopping. - When should I see a doctor?
If constipation lasts more than a week, if you notice bleeding, severe abdominal pain, or haemorrhoids, consult your doctor.
