How to Help with Constipation During Pregnancy

Pregnant or not, constipation can always be a nuisance and will make you feel bloated and uncomfortable all day.

Constipation during pregnancy is defined as less than 3 bowel movements in a week, and it is unfortunately very common. This is mainly due to a change in your hormone levels, dehydration, and other reasons. So, if you are experiencing some discomfort and having irregular bathroom breaks, you aren’t alone! 

Tips To Help With Constipation During Pregnancy

If you feel bloated or if you’re having abdominal pain – here’s how you can resolve your constipation:

Your water needs generally increase during pregnancy since you need more of it to transport nutrients to the baby. Most of the time, mothers fail to drink as much water as they should resulting in constipation. 

According to ACOG guidelines, you should be drinking 8-12 cups of water every day. However, it’s better to drink this in small increments instead of gulping it down all at once. If you can’t bring yourself to drink water, you can also drink fresh fruit juices like prune juice or apple juice!

  • Eat More Fiber

Eating more fiber has plenty of benefits for your gut health, one of which is normalizing bowel movements and preventing constipation. To avoid resorting to medications during pregnancy, try to include more high-fiber foods in your diet to avoid constipation.

This includes fresh fruits, fresh vegetables, lentils, beans, and dried fruits.

  • Don’t Overeat

Your digestive system slows down during pregnancy, which means the food you eat takes longer to digest properly. 

If you eat a lot of food at once, it will overburden your digestion and eventually lead to constipation. To avoid this, eat your food in small increments so your gut can digest it properly. Eating small quantities of food can also help with feeling nauseous if you are experiencing that pregnancy symptom too!

  • Stay Active

Staying active during pregnancy is incredibly important. You don’t have to do any high-intensity workouts either. Just stay active, take a walk every now and then to keep your insides active too! This will aid digestion and help prevent constipation.

  • Take Stool Softeners If Need Be

Taking stool softeners is usually considered safe during pregnancy, but you should always ask your healthcare provider if you are having trouble and they can recommend a safe and good stool softener for you to take.

  • Check Your Supplements

Sometimes too much calcium or iron in your diet can cause your stools to harden resulting in constipation. If you’re taking a supplement with calcium in it, speak to your healthcare provider and ask them if they can switch it to something you can tolerate better.

If all these tips don’t help you with your constipation, don’t hesitate to ask your healthcare provider for a more effective solution!