How To Avoid Constipation During Pregnancy

Avoiding constipation during pregnancy is important for your comfort and digestive health. Hormonal changes, a growing uterus, and iron supplements can all slow digestion, but with the right habits, you can keep things moving regularly.

✅ 1. Eat a High-Fiber Diet

Aim for 25–30 grams of fiber daily:

Fruits: prunes, pears (with skin), berries, apples
Vegetables: leafy greens, carrots, broccoli
Whole grains: oatmeal, brown rice, whole wheat bread
Legumes: lentils, chickpeas, beans

📝 Add fiber slowly to avoid gas or bloating.

💧 2. Drink Plenty of Fluids

Drink at least 8–12 cups (2–3 liters) of water daily.
Warm liquids in the morning (like hot lemon water or decaf tea) can stimulate bowel movement.

🧘‍♀️ 3. Stay Physically Active

Walking, swimming, or prenatal yoga can help your intestines move more efficiently.
Aim for 30 minutes of moderate activity, most days of the week (if your doctor approves).

🕒 4. Establish a Regular Bathroom Routine

Don’t ignore the urge to go.
Set aside time each day (after a meal is ideal) to sit on the toilet without rushing.
Use a footstool to elevate your knees and straighten your rectum—this makes passing stool easier.

💊 5. Check Your Prenatal Vitamins

Iron in prenatal vitamins can cause constipation.
- Talk to your doctor about switching to a low-constipation formula or adding a stool softener like docusate sodium (Colace) if needed.
- Never stop taking prenatal vitamins without consulting your provider.

🍦 6. Avoid Constipating Foods

Limit:

Processed foods and fast food
Excess dairy and cheese
Caffeine and refined carbs (like white bread)

🧬 7. Consider Probiotics

Yogurt with live cultures or a probiotic supplement can support gut health.
Talk to your doctor before starting any new supplement.

🚨 When to Call Your Doctor

Contact your healthcare provider if:

Constipation lasts more than a few days
You experience pain, bleeding, or hemorrhoids
You have not had a bowel movement in over 3 days