Constipation During Pregnancy — What’s Really Going On?

Constipation is super common during pregnancy — over 80% of pregnant women experience it.

Here’s why it happens:

1. Hormonal Changes

During pregnancy, the hormone progesterone increases a lot. This hormone slows down bowel movements, so food moves through the intestines more slowly. That means your stool loses more water and gets harder.

2. Pressure from the Growing Uterus

As your pregnancy progresses, your uterus gets bigger and starts pressing on your intestines. That physical pressure makes it harder for waste to move along smoothly.

3. Iron Supplements

Many pregnant women take iron supplements, but those can make stools harder and worsen constipation.

4. Other Common Causes

Lack of physical activity

Not drinking enough water (especially if you have morning sickness)

Stress

Dietary changes (cutting out spicy or greasy foods, eating less overall, etc.)

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How to Fix It Naturally

Small lifestyle and diet changes can make a huge difference.

Here’s what you can try first before turning to medicine.

💧 Lifestyle Habits

Set a Regular Bathroom Routine

Try going to the bathroom at the same time every day — right after breakfast is usually best.

Don’t stay on the toilet for more than 5 minutes. If nothing happens, just get up and try again later.

Use the Right Posture

Put your feet on a small stool so your knees are slightly higher than your hips.

Lean forward a little, and let it happen naturally instead of straining.

Stay Active

Light exercise like walking (about 30 minutes a day) helps stimulate your bowels.

Prenatal yoga or gentle stretching also helps — just don’t put pressure on your belly.

Try Warm Sitz Baths

Sit in warm water (around 40°C / 104°F) for 10–15 minutes, 2–3 times a day.

It helps relax the anal area, making bowel movements easier and preventing hemorrhoids.

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🥗 Diet Tips

Drink Enough Water

Aim for 8–10 glasses a day (about 2–2.5 liters).

Sip throughout the day instead of chugging a lot at once.

A glass of warm water in the morning can help get things moving.

Avoid caffeine — it can make dehydration (and constipation) worse.

Eat Fiber-Rich Foods

Veggies: cabbage, broccoli, spinach, carrots, sweet potatoes

Fruits: apples, pears, kiwis, plums, figs

Whole grains: brown rice, oats, whole wheat bread, multigrain rice

Nuts and seaweed are also helpful in moderation

Avoid These Foods

White rice, white bread (refined carbs)

Fried or greasy foods

Instant or processed foods

Caffeinated drinks

Unripe bananas, persimmons

Too much cheese or ice cream (dairy can worsen constipation)

Better Eating Habits

Eat three regular meals a day, chew slowly (about 20–30 times per bite),

and eat smaller portions more often instead of huge meals.

⚠️ When to See a Doctor

You should call your doctor or OB-GYN if you experience:

No bowel movement for more than 3 days

Severe abdominal pain

Blood in your stool

Nausea or vomiting

A hard or swollen belly

Decreased or weak fetal movement

And never take laxatives on your own.

Some can trigger uterine contractions, so always talk to your doctor first before using any medication.