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Dealing with Pregnancy Constipation: Tips for a More Comfortable Journey

While pregnancy is a beautiful and transformative experience for many parents, it does come with many physical changes. Constipation is one of the most common issues faced by many expectant mothers. While it’s not a glamorous topic to address, it can be a real concern for the mother’s comfort and their baby’s health.  

Understanding Pregnancy Constipation

Pregnancy constipation is a condition characterized by infrequent bowel movements and difficulty passing stools. It affects up to 50% of pregnant women during their pregnancy, and there are many factors that contribute to this:

  1. Hormonal changes
Pregnancy hormones, particularly progesterone, can relax the muscles in the digestive tract, slowing down the movement of food through the intestines. This can lead to constipation.
  1. Pressure on the intestines
As the baby grows, the expanding uterus can exert pressure on the intestines. This makes it harder for them to function normally.
  1. Iron supplements
Many pregnant women are prescribed iron supplements to prevent anemia. Iron supplements can sometimes cause constipation as a side effect.


  1. Dietary changes

Changes in appetite and food preferences during pregnancy can result in a diet that lacks fiber, making bowel movements more difficult.

  1. Prenatal vitamins

Some prenatal vitamins contain higher doses of iron, which can exacerbate constipation.


Now that we understand the causes, let's explore some practical ways to manage and relieve pregnancy constipation.

Tips to manage pregnancy constipation

  1. Stay hydrated

Drinking plenty of water is essential for softening the stool and promoting regular bowel movements. Aim for at least eight glasses of water per day.

  1. Eat fiber-rich foods

Incorporate high-fiber foods into your diet, such as whole grains, fruits, vegetables, and legumes. Fiber helps bulk up the stool and move it through the intestines.

You can also try Poop Like A Champion’s fiber gummies and ultra-fiber cereals. They pack quite the punch in the gut health area, so they’ll definitely help move things along. However, as our products have a lot of fiber in them, consult your doctor before consuming them, and keep your daily intake in moderation. 

  1. Exercise regularly

Engaging in light to moderate physical activity can stimulate the digestive system and alleviate constipation. Activities like walking, swimming, and prenatal yoga are excellent choices.

  1. Prenatal vitamins

If your prenatal vitamins are contributing to constipation, speak to your healthcare provider about alternative supplements or reducing the iron dosage.

  1. Small, frequent meals

Eating smaller, more frequent meals can help prevent overloading your digestive system and make digestion easier.

  1. Eat a lot of prunes 

Prunes are known for their natural laxative effect. Incorporate prunes or prune juice into your diet to help soften stools and promote regular bowel movements.

  1. Probiotics

Some pregnant women find relief from constipation by taking probiotics, which can help maintain a healthy gut flora.

  1. Consult your healthcare provider

If constipation persists or becomes severe, consult your healthcare provider. They can recommend safe over-the-counter laxatives or other treatments.

Understanding the causes and implementing practical strategies can help you manage this uncomfortable condition and focus on the joys of motherhood. Remember to stay hydrated, eat a fiber-rich diet, exercise regularly, and consult your healthcare provider for guidance if needed.


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