Constipation and sluggish digestion are among the most common complaints during pregnancy. You're far from alone — up to half of all pregnant women experience it at some point during their pregnancy.
The good news is that there are both simple lifestyle changes and safe medications that can help.
Why Is Constipation So Common During Pregnancy?
Several factors cause digestion to change during pregnancy.
Hormonal changes are the main cause. Progesterone, which the body produces in large amounts throughout pregnancy, affects the muscles in the intestinal wall. This slows down the movement of food through the digestive tract.
Additionally, the body absorbs more water from the intestine during pregnancy, which makes stool harder and drier.
Other common causes:
- Iron supplements: Many pregnant women take iron supplements, which can worsen constipation
- Reduced physical activity: Especially toward the end of pregnancy
- Growing uterus: Puts pressure on the intestines, leaving less room
- Dietary changes: Morning sickness in the first trimester can lead to eating less fiber
Constipation can occur as early as the first trimester, but is most common in the second and third trimesters. For most women, digestion improves quickly after delivery.
Diet to Prevent Constipation
The first thing to try is adjusting your diet. For many pregnant women, this is enough to improve things significantly.
Eat High-Fiber Foods
Fiber absorbs water and makes stool softer and easier to pass.
Good fiber sources:
- Whole grain products and whole grain bread
- Fruit and vegetables — especially prunes, apples, and pears
- Beans, lentils, and chickpeas
- Nuts and seeds
- Oatmeal and whole grain pasta
Try Flaxseed
A tablespoon of flaxseed soaked in water overnight can be eaten the next morning. Flaxseed is rich in fiber and supports healthy digestion. You can also mix it into yogurt or a smoothie.
Drink Enough Water
At least 8–10 cups (about 2 liters) of fluid per day is recommended. Water is especially important when you increase your fiber intake — without enough liquid, fiber can actually make constipation worse.
If you eat a lot of fiber without drinking enough water, it can have the opposite effect and make your symptoms worse.
Other Dietary Tips
- Regular, consistent meals — avoid constant snacking
- Fermented dairy products like yogurt instead of plain milk
- Prunes and prune juice — a classic natural laxative
- Kiwi — contains enzymes that can aid digestion
Lifestyle Changes That Help
Stay Physically Active
Daily physical activity is good for digestion. Even 30 minutes of brisk walking can make a big difference. Swimming, prenatal yoga, and light strength training are also excellent options.
Activity stimulates gut movement and helps food pass through the digestive system more quickly.
Regular Bathroom Habits
Take your time when you're on the toilet. Try to go at regular times, ideally after breakfast when the gastrocolic reflex is strongest. Don't put off bathroom visits — it can worsen constipation.
Placing a small footstool under your feet can help you sit in a more natural position, making it easier to empty your bowels completely.
Safe Medications for Constipation
If dietary and lifestyle changes aren't enough, there are several over-the-counter options that are safe during pregnancy.
First Choice: Fiber Supplements and Osmotic Laxatives
According to the American College of Obstetricians and Gynecologists (ACOG), the safest first-line options during pregnancy are:
Psyllium husk (such as Metamucil) is a natural fiber supplement that helps stool pass through the intestine more easily. It can be used throughout pregnancy as needed.
Polyethylene glycol (PEG) (such as MiraLAX) works by drawing water into the intestine, softening the stool. It is considered safe during pregnancy. It may take a few days to work.
Second Choice: Lactulose
If fiber supplements or PEG are not sufficient, lactulose can also be tried. It works similarly and is generally considered safe during pregnancy.
Short-Term Use: Stimulant Laxatives
Stimulant laxatives (such as Dulcolax/bisacodyl) can be used for a short period (up to one week) if other options don't help. They work by stimulating bowel movement and produce faster results.
Always talk to your doctor, midwife, or pharmacist before using laxatives during pregnancy. Some products are not suitable for pregnant women, and dosing can vary.
Iron Supplements and Constipation
If iron tablets are causing you constipation, talk to your doctor. There are alternative iron preparations (such as ferrous bisglycinate) that cause fewer digestive problems. Your doctor can also consider whether you need to change the type or adjust the dose.
When Should You Contact Your Doctor?
Constipation is usually harmless, but you should contact your doctor or midwife if:
- Constipation persists despite treatment and medication
- You have severe abdominal pain
- You see blood in your stool
- You have nausea or vomiting alongside constipation
- You are experiencing alternating constipation and diarrhea
Long-term constipation can increase the risk of hemorrhoids, which are also common during pregnancy. Treating constipation early can help prevent them.
Frequently Asked Questions
Is constipation dangerous for my baby?
No, constipation itself is not dangerous for your baby. It is uncomfortable for you, but it doesn't affect the baby. The recommended medications (fiber supplements, PEG, lactulose) work locally in the intestine and do not affect the fetus.
Can I use natural remedies for constipation?
Yes, flaxseed, prunes, and fiber are natural and safe options. However, avoid herbal teas and natural preparations you're not sure about — some herbs may not be safe during pregnancy. Ask your pharmacist or midwife if in doubt.
How long does constipation last during pregnancy?
It varies. Some women experience symptoms only during parts of the pregnancy, while others have problems throughout. For most women, digestion improves quickly after delivery. Some may need a fiber supplement or osmotic laxative for a short period after birth as well.
Does probiotic food help with constipation?
Some research suggests that certain probiotic bacteria can support normal digestion. Probiotics in the form of yogurt and fermented dairy products are safe during pregnancy and may have a positive effect on bowel function.