Quick Relief Checklist
Before we dive in, here's your daily action plan:
- ☐ 25-30g fiber from whole foods
- ☐ 8-10 glasses of water/healthy fluids
- ☐ 30 minutes of gentle exercise
- ☐ Probiotic foods (yogurt, buttermilk)
- ☐ Respond to bathroom urges immediately
- ☐ Try a home remedy (ghee water, ripe bananas, soaked figs, warm lemon water)
It's quite common to experience constipation during pregnancy—in fact, recent studies show that about 32% of pregnant women deal with this uncomfortable issue. It may occur as early as in the first trimester and may persist up to the last trimester, with around 21% of women affected in the first trimester, 34% in the second, and 30% in the third trimester. It can cause a lot of discomfort like abdominal bloating, flatulence and intestinal pain.
Straining to pass the stools may also lead to piles and haemorrhoids. So if you are experiencing constipation during pregnancy, do not ignore this problem as an inevitable pregnancy issue but try to alleviate the symptoms naturally without taking recourse to medicines.
In any case, it's not safe to take any drug without consulting your doctor. To ease the symptoms, you will have to make some changes in your food and lifestyle, along with a few home-remedies.
Causes of Constipation in Pregnancy
Understanding why constipation happens during pregnancy can help you tackle it better. Here are the main culprits:
Hormonal Changes: One of the primary reasons that contribute to constipation during pregnancy is hormonal changes. The hormone progesterone is produced in increased quantities and this hormone tends to relax the intestines. This hormone causes the food to stay longer in your body so that more nutrients can be absorbed by you and the developing fetus.
Physical Pressure: As the baby grows in your womb, the uterus exerts pressure on the rectum and this takes the bowel movements harder resulting in constipation.
Supplements and Medications
- Iron tablets prescribed by your doctor can be constipating
- Calcium supplements can also contribute to harder stools
- Anti-nausea medications used to treat morning sickness may slow down digestion
Reduced Physical Activity: Many women naturally reduce their activity levels during pregnancy, especially if experiencing fatigue or discomfort, and this decreased movement can further contribute to constipation.
Measures To Relieve Pregnancy Constipation
Include Plenty of Fiber in Your Diet
Fiber absorbs water and softens your stools and speeds their passage through the intestine. Current recommendations suggest aiming for 25-30 grams of fiber daily, which you can get from eating 4-5 cups of fresh fruits and vegetables along with whole grains.
Eat plenty of high fiber foods like whole grain cereal, legumes, dried fruits, vegetables, fresh fruits and oatmeal.
Try this simple oats porridge:
You can have high-fibre cereal or bran for breakfast if you wish. Or else, you can prepare a simple porridge from oats and have it regularly. Boil half a glass of milk in a pan. Soak 2-3 tbsp of quick cooking oats in it and when the milk comes to a boil add the soaked oats into it and then let it come to a boil. Have it once a day.
Increase Your Intake of Fresh Fruits and Vegetables
You should give priority to whole fruits rather than juices. Juices aren't deemed healthy and they do not contain fibre and are only calorie laden. (Also read Is Your Food Missing Dietary Fibre?)
Focus on Green Leafy Vegetables: Green leafy vegetables are especially beneficial during pregnancy for relieving constipation. They're packed with fiber, iron, folate, and other essential nutrients that both you and your baby need.
Malabar Spinach - A Pregnancy Superfood: Malabar spinach (also known as poi saag, basella, or Indian spinach) deserves special mention here! This incredible green leafy vegetable is particularly effective for constipation during pregnancy. It has a mild laxative effect due to its mucilaginous (slippery) texture, which helps lubricate the intestines and ease bowel movements naturally.
Malabar spinach is also rich in iron, calcium, vitamin A, vitamin C, and folate - all crucial nutrients during pregnancy. It helps prevent anemia, supports bone health, and aids in your baby's neural development. Plus, its cooling properties can help with the body heat that many pregnant women experience.
You can add Malabar spinach to your diet by:
- Making a simple stir-fry with garlic and mild spices
- Adding it to dal (lentil curry)
- Cooking it in soups
- Making a nutritious curry with coconut
(Read more about the amazing health benefits and home remedies using Malabar Spinach here.)
Other excellent green vegetables for pregnancy include spinach, methi (fenugreek leaves - read more about the benefits of methi here), drumstick leaves (moringa), amaranth leaves, kale, and broccoli. Aim to include at least one serving of green leafy vegetables in your daily diet.
Drumstick Leaves (Moringa) - Nature's Multivitamin: Drumstick leaves, also known as moringa or sahjan ki patti, are another powerful green vegetable that can help with constipation during pregnancy. These nutrient-dense leaves are rich in fiber, which aids digestion and promotes regular bowel movements. They're also packed with iron, calcium, vitamins A, C, and E, and contain all nine essential amino acids - making them an exceptional food during pregnancy.
Drumstick leaves have mild laxative properties and help improve digestive health naturally. You can consume them by adding the tender leaves to dal, making a nutritious curry, or preparing a simple stir-fry. Even drumstick pods (the vegetable itself) are excellent for digestion and can be added to sambhar or curry.
(Learn more about drumsticks for health and the medicinal uses of drumstick leaves.)
Consume Lots of Fluids
When you are consuming lot of fiber, it's highly necessary that you should increase your fluid intake to 8-10 glasses daily, otherwise it may worsen your constipation. Fluids allow the smooth passage of food through your digestive system and keeping yourself adequately hydrated will help fight constipation.
Probiotic-Rich Fluids for Better Digestion: Yogurt and buttermilk are some healthy fluids that you can include in your diet. They contain beneficial probiotic bacteria which help aid digestion and may improve bowel function by altering colonic flora. These good bacteria help keep your gut healthy and moving.
Tender coconut water is another natural health drink that contains a plethora of minerals, electrolytes and vitamins. (Read this.)
Barley water is another fluid that has tremendous health benefits (read here) and is highly recommended for pregnant women.
Including these healthy fluids in your pregnancy diet will not only rid you of constipation but also prevent urinary tract infections and the like.
Avoid Foods That Lead to Constipation
Reduce intake of foods such as white flour (maida), white rice, white bread and certain brands of corn flakes. These refined foods lack fiber and can worsen constipation.
Don't Eat Big Meals
As digestion becomes a little sluggish during pregnancy, eating a large meal can lead to indigestion and in turn can lead to constipation. Instead of 3 large meals, opt for 6 mini meals. When you have small meals at regular intervals, the load on your digestive system is decreased and you are less likely to experience bloating and gas.
Exercise!!
Regular exercise ensures more regular and easier bowel movements. Current recommendations suggest engaging in 150 minutes of moderate exercise per week during pregnancy (that's about 30 minutes, 5 times a week). Walking and simple stretches work wonderfully. However, talk to your doctor if you have any complications. Even some yoga poses suitable for pregnancy can be practiced under the guidance of a yoga instructor.
Go to the Bathroom as Soon as You Get the Urge!
Never hold it in! Ignoring the urge to pass stools can make constipation worse and train your body to ignore these important signals.
This post may contain affiliate links which means I may make a small commission if you purchase something via a link on the site - at no additional cost to you. As an Amazon Associate I earn from qualifying purchases. Please read the complete disclosure policy to know more.
Home Remedies for Pregnancy Constipation
If you had constipation anytime before your pregnancy, then it was perfectly fine to use purgatives like aloe vera juice, castor oil or Triphala Choorna. But when you are pregnant, these are not recommended.
Intake of these could make the baby in the womb hyperactive and besides these are emmenagogues (substances that can stimulate menstrual flow), and hence to be on the safer side, it's better if you avoid these when you are pregnant. However the below mentioned home-remedies are quite safe, especially the ones with ghee, ripe bananas, and warm lemon water.
1. Warm Lemon Water (First Thing in the Morning!)
This is one of my absolute favorite remedies and so many women swear by it! Take a glass of warm (not hot, not cold) water and squeeze the juice of half a lemon into it. Drink this first thing in the morning on an empty stomach, before you have anything else.
Why it works: The natural acids in lemon juice help stimulate digestive juices and can ease constipation. Lemon water also encourages hydration, alkalizes your body, and provides a boost of vitamin C. Many women find that the fresh taste helps with morning sickness too! The warm water itself helps to stimulate bowel movements.
Important tips:
- Always use fresh lemons, not bottled lemon juice
- Start with half a lemon in 8-12 ounces of warm water
- Drink it through a straw if you're worried about your tooth enamel
- If it's too sour for you, add a tiny bit of honey
- Limit to 1-2 glasses per day to avoid excessive acidity
This simple morning ritual can work wonders for your digestive system throughout pregnancy!
2. Ghee with Hot Water
Take a glass of lukewarm water. Add 10 drops of cow's ghee (clarified butter) (Amazon link) to it and drink it. Have it twice a day. Now this remedy was recommended by a highly reputed Ayurvedic physician.
Why it works: Ghee has laxative and diuretic properties; It makes the Vata Dosha to move downwards and thus helps in elimination of waste products effectively. Its oily property keeps the digestive tract lubricated; it softens the stools and reduces flatulence, bloating and other symptoms of aggravated Vata.
Ghee, as a laxative as well as a health food is highly recommended throughout pregnancy. Consumption of cow's ghee by an expecting mother builds up her stamina and also helps in the overall physical and mental development of the foetus in womb.
And contrary to popular belief, ghee poses no danger to cardiac health, if taken in moderate quantities. (The recommended quantity for a pregnant woman is 8-10 grams per day.)
3. Ripe Bananas
Take 2 medium-sized overripe bananas and mash them. Add 1/2 tsp of black sesame seeds (Amazon link) to the mashed bananas and mix well and have it.
A note about sesame seeds: There's some traditional caution about consuming large amounts of sesame seeds during early pregnancy, especially in the form of til ladoos. However, half a teaspoon of sesame seeds is perfectly fine and adds extra fiber and healthy fats. But still if you are concerned then skip the sesame seeds and eat only the mashed ripe banana paste—bananas alone are quite effective for relieving constipation.
4. Dry Black Grapes and/or Figs
Soak 4-5 dry black grapes (raisins) or 2-3 dry figs overnight in water and then have them the first thing in the morning. The soaking water can also be consumed—it's packed with natural sugars and fiber that help soften stools.
Why dried fruits work: Dried fruits like raisins, figs, apricots, dates, and prunes are all full of dietary fiber and have natural laxative properties. They're a delicious and effective way to keep things moving!
5. Prunes and Prune Juice (The Grandmother's Remedy That Actually Works!)
Your grandmother probably swore by this, and science backs her up! Prunes (dried plums) are known for their constipation-fighting powers and are proven to be even more effective than psyllium in managing constipation.
How to use:
- Eat 6 prunes (one complete serving) daily, preferably in the morning
- OR drink 6-8 ounces of prune juice in the morning to stimulate a bowel movement
- Remember to drink plenty of water with your prunes
Why they work: Prunes contain high levels of fiber and sorbitol, a natural sugar alcohol that has a laxative effect. Even prune juice (which has less fiber than whole prunes) is super effective because of the sorbitol content.
6. Flaxseeds (A Fiber Powerhouse!)
Flaxseeds are full of dietary fiber and omega-3 fatty acids, making them excellent for both constipation relief and overall pregnancy health.
How to use:
- Start with half a tablespoon of ground flaxseeds and gradually increase to 1-2 tablespoons daily
- Sprinkle ground flaxseeds on your oatmeal, yogurt, salads, or smoothies
- You can also use flaxseed oil
IMPORTANT: Always drink ample amounts of water when consuming flaxseeds—at least 8-10 glasses daily. Flaxseeds absorb water, so adequate hydration is essential.
Why they work: Research shows that flaxseeds exhibit laxative properties that can effectively relieve constipation. They're also packed with nutrients beneficial for both you and your baby.
7. Chia Seeds (The Tiny Superfood!)
Chia seeds are another fantastic option for pregnancy constipation. These tiny seeds are packed with fiber, omega-3 fatty acids, calcium, iron, and protein.
How to use:
- Start with 1 tablespoon daily and gradually increase to 2 tablespoons (about 25g per day)
- ALWAYS soak chia seeds before consuming - they can absorb up to 12 times their weight in water
- Soak them in water, juice, or milk for at least 15-20 minutes before eating
- Add them to smoothies, yogurt, oatmeal, or make chia pudding
Safety tip: Never eat dry chia seeds by the spoonful! They can expand in your esophagus and cause choking. Always soak them first or sprinkle them on food with plenty of liquid.
Why they work: Just 2 tablespoons of chia seeds contain about 8 grams of fiber (32% of your daily value). They help with digestion, ease constipation, regulate blood sugar, and provide essential nutrients for both you and your developing baby.
8. Oranges and Other Citrus Fruits
Oranges, sweet lime (mosambi), and other citrus fruits are excellent sources of dietary fiber and vitamin C, which can help increase stool frequency in individuals with constipation.
How to use:
- Have 1-2 oranges daily
- Squeeze fresh citrus juice (but remember, whole fruits are better than juice!)
- Add citrus segments to your salads
Why they work: The fiber in citrus fruits helps with digestion and prevents constipation. The vitamin C also helps your body absorb iron better, which is essential during pregnancy.
9. Isabgol (Psyllium Husk)
While Triphala Choorna is a strict no-no during pregnancy, Isabgol is a different story. Psyllium husk (the common name for Isabgol) is actually considered safe during pregnancy because it's a bulk-forming agent that is not systemically absorbed by your body. Recent research shows it's safe for long-term use during pregnancy and is not associated with increased risk of malformations.
However, there are some important considerations:
Drug Interactions: As per WebMD, Isabgol might decrease the absorption of certain medications taken during pregnancy. It's recommended that you should take this product (Isabgol) at least 2 hours away from your other medications.
Special note for IVF/IUI pregnancies: If you have conceived through IUI or IVF, then usually aspirin tablets are prescribed. A study suggests that Isabgol may decrease aspirin's absorption by the Gastrointestinal Tract (GIT) into the blood. In such cases, discuss with your doctor about the timing of both medications.
Critical Safety Point: Always take Isabgol with plenty of water. This is not optional! Taking psyllium in granular form without adequate hydration can lead to esophageal obstruction or choking. Always drink at least 8 ounces of water immediately after taking it, followed by another glass of water.
How to take Isabgol: Soak 1½ tsp of Isabgol (the husk of the psyllium seed) (Buy Isabgol from here) in a glass of lukewarm water or warm milk for around 3-4 hours and have it during the day. Remember to drink lots of water throughout the day after taking Isabgol.
Despite its safety, I always recommend consulting your doctor before starting Isabgol, especially if you're on multiple medications.
10. Magnesium Supplement (Consult Your Doctor First!)
Magnesium is an essential nutrient that supports the contraction of all our muscles, including those that help us with bowel movements. Magnesium citrate is particularly effective for constipation during pregnancy.
How to use:
- Take a magnesium supplement before bed
- Start with a single dose of 250mg and increase by 250mg each night until you get desired results
- Everyone has a different tolerance for magnesium
Important: Always consult your doctor before taking any supplement during pregnancy. Magnesium can interact with certain medications and isn't suitable for everyone.
When Dietary Changes Aren't Enough: Medical Options
If you've tried dietary changes, increased fluids, regular exercise, and home remedies but constipation persists, don't suffer in silence! There are safe medical options available during pregnancy.
Safe Laxatives During Pregnancy: Your doctor may recommend:
- Bulk-forming agents (like psyllium/Isabgol) - safest option as they're not absorbed
- Stool softeners like docusate sodium
- Lubricant laxatives for short-term use
- Osmotic laxatives - but only for short-term use to avoid dehydration or electrolyte imbalances
What to Avoid: Stimulant laxatives should generally be avoided during pregnancy as they can induce uterine contractions. Your doctor will guide you on what's best for your specific situation.
The key is to use laxatives as second-line therapy only after lifestyle and dietary changes have proven ineffective, and always under medical supervision.
When to Call Your Doctor
Constipation is common, but sometimes it signals something more serious. Contact your healthcare provider if you experience:
- Severe constipation with abdominal pain that doesn't improve
- Constipation alternating with diarrhea
- Passing mucus or blood in your stools
- No bowel movement for several days despite trying home remedies
- Severe abdominal cramping or discomfort
- Hemorrhoids that bleed significantly or cause severe pain
Don't hesitate to reach out—your doctor is there to help you stay comfortable throughout your pregnancy.
Understanding Hemorrhoids: Prevention and Care
Since straining during bowel movements can lead to hemorrhoids (piles), let's talk about preventing and managing them:
What are hemorrhoids?
They're swollen veins in the rectal area that can cause itching, pain, and sometimes bleeding. They're incredibly common during pregnancy due to increased pressure and straining.
Prevention tips:
- Don't strain when using the bathroom
- Respond to the urge immediately—don't hold it
- Keep constipation under control using the methods in this post
- Avoid sitting or standing for long periods
The good news: Most hemorrhoids resolve on their own after delivery once the pressure decreases and hormone levels normalize.
If you develop hemorrhoids, cold compresses and proper hygiene can help. Talk to your doctor if they become very painful or bleed frequently.
What About Postpartum Constipation?
Here's something many women don't realize: constipation doesn't always end with delivery! It can continue after childbirth, especially after a cesarean birth or when taking strong pain medications.
Postpartum constipation tips:
- Continue with high-fiber diet and plenty of fluids
- Start gentle movement as soon as your doctor approves
- Don't be afraid to use the bathroom (yes, it might be uncomfortable, but holding it makes things worse)
- Ask your doctor about stool softeners if needed
- The home remedies mentioned above are safe for postpartum use too
Remember, your body has been through a lot. Be patient with yourself and maintain the healthy habits you developed during pregnancy.
Final Thoughts
Constipation during pregnancy is uncomfortable but manageable. The combination of dietary changes (25-30g of fiber daily), adequate hydration (8-10 glasses of fluids), regular gentle exercise (150 minutes per week), and natural home remedies can work wonders for most women.
Start with the simplest solutions first:
- Drink warm lemon water first thing in the morning
- Increase fiber through whole fruits, vegetables, and whole grains
- Stay hydrated with water and probiotic-rich fluids
- Exercise regularly with walking or prenatal yoga
- Try gentle home remedies like ghee water, soaked figs, prunes, or chia seeds
- If needed, talk to your doctor about safe laxatives
Remember, every pregnancy is different. What works for your friend might not work for you, and that's okay. Listen to your body, stay in touch with your healthcare provider, and don't suffer in silence.
Your comfort matters! Taking care of digestive health is taking care of both you and your baby.
Similar Reading:
- Why do I get constipated before menses?
- Home Remedies for Flatulence/Gas
- Is Your Food Missing Dietary Fibre?
Frequently Asked Questions
Q: Is it normal to be constipated throughout my entire pregnancy? A: While constipation is common (affecting about 32% of pregnant women), you shouldn't just accept it as inevitable. The strategies in this post can help at any stage of pregnancy.
Q: Can I take over-the-counter laxatives? A: Never take any laxative without consulting your doctor first. Some are safe, but others can cause contractions or other complications.
Q: Will constipation harm my baby? A: Constipation itself won't harm your baby, but the straining can cause hemorrhoids and make you very uncomfortable. That's why it's important to address it.
Q: I'm drinking lots of water but still constipated. What am I doing wrong? A: Make sure you're also getting enough fiber—they work together. Also check your activity level and consider adding probiotic foods to your diet. Try warm lemon water first thing in the morning!
Q: Can I continue these remedies after delivery? A: Yes! All the natural remedies mentioned here are safe postpartum and can help with postpartum constipation too.
Q: Are chia seeds and flaxseeds safe during pregnancy? A: Yes, both are safe and highly beneficial during pregnancy when consumed in moderation (1-2 tablespoons daily). Just make sure to soak chia seeds before eating and drink plenty of water with both.
Q: Which remedy works fastest? A: Many women find that warm lemon water first thing in the morning or prune juice works within a few hours. However, consistency with fiber, fluids, and exercise is the best long-term solution.
Have you tried any of these remedies? What worked best for you? Share your experience in the comments below to help other moms-to-be!
References and Citations
- Bradley CS, Kennedy CM, Turcea AM, et al. Constipation in pregnancy: prevalence, symptoms, and risk factors. Obstet Gynecol. 2007;110(6):1351-1357.
- Trottier M, Erebara A, Bozzo P. Treating constipation during pregnancy. Can Fam Physician. 2012;58(8):836-838.
- Vazquez JC. Constipation, haemorrhoids, and heartburn in pregnancy. BMJ Clin Evid. 2010;2010:1411.
- Body C, Christie JA. Gastrointestinal Diseases in Pregnancy: Nausea, Vomiting, Hyperemesis Gravidarum, Gastroesophageal Reflux Disease, Constipation, and Diarrhea. Gastroenterol Clin North Am. 2016;45(2):267-283.
- Cullen G, O'Donoghue D. Constipation and pregnancy. Best Pract Res Clin Gastroenterol. 2007;21(5):807-818.
- Derbyshire E, Davies J, Costarelli V, Dettmar P. Diet, physical inactivity and the prevalence of constipation throughout and after pregnancy. Matern Child Nutr. 2006;2(3):127-134.
- McRorie JW Jr, Daggy BP, Morel JG, et al. Psyllium is superior to docusate sodium for treatment of chronic constipation. Aliment Pharmacol Ther. 1998;12(5):491-497.
- Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822-828.
- Kajla P, Sharma A, Sood DR. Flaxseed—a potential functional food source. J Food Sci Technol. 2015;52(4):1857-1871.
- Yavari kia P, Safajou F, Shahnazi M, Nazemiyeh H. The effect of lemon inhalation aromatherapy on nausea and vomiting of pregnancy: a double-blinded, randomized, controlled clinical trial. Iran Red Crescent Med J. 2014;16(3):e14360.
- Ruder S. Natural Pregnancy Cookbook: Over 125 Nourishing Recipes for a Healthy Pregnancy. Sonali Ruder; 2015.
- Healthline. Is Lemon Good for Pregnancy? https://www.healthline.com/health/pregnancy/is-lemon-good-for-pregnancy
- MomJunction. Is It Safe To Drink Lemon Water During Pregnancy? https://www.momjunction.com/articles/safe-drink-lemon-water-pregnancy_0010116/
- Healthline. Chia Seeds During Pregnancy: Are They Safe? Plus, Possible Benefits. https://www.healthline.com/health/pregnancy/chia-seeds-pregnancy
- MomJunction. Chia Seeds During Pregnancy. https://www.momjunction.com/articles/chia-seeds-during-pregnancy_00446553/
- Dr. Axe. Chia Seed During Pregnancy: 6 Benefits of This Superfood. https://draxe.com/nutrition/chia-seed-during-pregnancy/
- Madison Women's Health. Constipation During Pregnancy: Tips for Finding Relief. https://madisonwomenshealth.com/pregnancy/constipation-during-pregnancy/
- Healthline. 5 Safe Remedies for Constipation in Pregnancy. https://www.healthline.com/health/pregnancy/constipation-remedies
- BePurer. Constipation Relief in Pregnancy: 6 Natural Tips. https://bepurer.com/blogs/purermama/constipation-relief-in-pregnancy-5-natural-tips
- Gentle Nursery. 10 Natural Remedies for Pregnancy Constipation Relief. https://www.gentlenursery.com/organic-pregnancy/constipation-during-pregnancy/
Medical Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before trying any new remedies or making changes to your diet during pregnancy.
I found a glass or two of hot water helped move things along. Prune juice and others just made me have diarrhea.
ReplyDeletedrink lots of water and eat as many fruits and vegetables as possible. Just keep a high fiber diet because pregnancy does slow down your digestive system.
ReplyDelete