Constipation remedies in pregnancy start with fiber, fluids, and daily movement, with pregnancy-safe laxatives only when food and habits aren’t enough.
Pregnancy can slow your gut, dry out stool, and make trips to the bathroom feel like work. Hormone shifts relax smooth muscle, iron in prenatal vitamins can bind you up, and a growing uterus can press on the bowel. The goal is simple: softer stool, steady rhythm, less straining.
This guide walks you through what to try first, what usually works next, and what should send you to a clinician sooner instead of later. You’ll also get a practical “do this today” plan you can keep on your phone.
Fast Checklist For Constipation Relief
If you want the shortest path, start here and stick with it for three days.
- Drink a full glass of water right after waking, then sip through the day.
- Add one high-fiber food at breakfast and one at lunch.
- Take a 10–20 minute walk after a meal.
- Use a small footstool on the toilet and lean forward.
- If you take iron, ask about switching brands or timing with food.
| Remedy | How To Use It | Notes |
|---|---|---|
| Water first thing | 250–400 ml on waking | Pair with breakfast fiber |
| Prunes or kiwi | 2–4 prunes or 1–2 kiwi daily | Start low to limit gas |
| Oats or bran cereal | 1 bowl at breakfast | Add yogurt or berries |
| Beans or lentils | ½ cup with lunch | Rinse canned beans |
| Ground flax or chia | 1 tbsp in yogurt | Add water with it |
| Short walks | 10–20 minutes after meals | Even slow pace helps |
| Toilet posture | Feet on stool, knees up | Relax jaw, breathe out |
| Bulk fiber supplement | As label says, daily | Needs extra fluids |
| Stool softener | Short course if advised | Works best with water |
Why Constipation Hits During Pregnancy
Constipation in pregnancy is common, and it can show up even if you ate well before you were pregnant. Progesterone relaxes the muscles that push food along. That means slower transit, more water pulled out of stool, and harder bowel movements. Less activity, nausea that limits food choices, and a prenatal iron dose can pile on.
It also gets trickier late in pregnancy. The baby sits higher and then drops, you move differently, and pelvic floor muscles can feel tired. Straining can worsen hemorrhoids and fissures, so gentle changes beat “powering through.”
Constipation Remedies In Pregnancy That Start With Food
Food fixes work best when you add them in small steps. A big fiber jump can bring cramps and gas, which is the last thing you need. Aim to nudge your day upward, then build.
Fiber That Actually Moves The Needle
Think of fiber as two teams. Soluble fiber forms a gel that holds water. Insoluble fiber adds bulk and helps the bowel contract. You want both.
- Breakfast: oats, bran cereal, whole-grain toast, berries.
- Lunch: lentil soup, chickpeas in a salad, whole-grain wraps.
- Dinner: brown rice, roasted vegetables, a side of beans.
- Snacks: pears, oranges, nuts, pumpkin seeds.
Prunes get a special mention. They combine fiber with sorbitol, a sugar alcohol that pulls water into the colon. Kiwi can also help some people and is easy on the stomach.
Fluids That Match The Fiber
Fiber without fluid can backfire. When you raise fiber, raise drinks at the same time. Water is the easiest win, and it plays well with nausea when you sip instead of chug. If plain water tastes flat, add lemon slices or a splash of juice.
On days you’re throwing up or sweating more, you may need extra fluids. Dark urine or dizziness can be a clue you’re behind.
Iron Without The Backup
Iron helps prevent anemia, yet it can slow stool for some people. If constipation started right after a new prenatal vitamin, timing and form matter. Ask your clinician about:
- Taking iron with food instead of on an empty stomach.
- Switching to a different iron salt or a lower dose taken more often.
- Separating iron from calcium supplements, which can affect absorption.
The American College of Obstetricians and Gynecologists shares practical constipation tips for pregnancy, including boosting fiber and fluids on its constipation during pregnancy guidance.
Movement And Bathroom Habits That Make A Real Difference
You don’t need a workout plan to help your bowels. You need motion that gently presses and releases the abdomen and pelvic floor through the day.
Walks That Fit Real Life
A 10–20 minute walk after a meal is a solid starter. If you’re short on time, do two five-minute loops. Stairs count if they feel okay. If pelvic pain or dizziness shows up, stop and switch to slower, flatter walking.
Toilet Setup For Less Strain
The toilet posture trick sounds small, yet it can change the game. Put your feet on a low stool so your knees sit above your hips. Lean forward, rest elbows on thighs, and breathe out as you bear down lightly. Don’t hold your breath. Give yourself a few minutes, then get up and try later.
Timing And Routine
Your colon often wakes up after breakfast. Try sitting on the toilet 15–30 minutes after you eat, even if you’re not sure you “have to go.” A gentle routine builds the signal over time.
When Diet And Habits Aren’t Enough
Sometimes the basics still leave you stuck. At that point, pregnancy-safe products can help, and the safest choices are usually the ones that stay in the gut instead of entering the bloodstream. The Mayo Clinic notes that bulk-forming laxatives are typically seen as safe in pregnancy because they aren’t absorbed by the body.
Bulk-Forming Fiber Products
Psyllium and similar fibers add water-holding bulk. They can work well if you can drink enough. Start with a small dose once a day. If you skip fluids, you can feel more blocked.
Stool Softeners
These help water mix into stool. They often work best for short stretches, like after travel or when hemorrhoids flare. They don’t replace fiber. Pair them with water and food changes.
Osmotic Laxatives
Products like polyethylene glycol draw water into the colon and can be gentle for many pregnant people. They can take a day or two. If you have nausea, start with a smaller dose and see how your body reacts.
Stimulant Laxatives
These trigger the bowel to contract and can bring cramps. They’re more of a “last step” choice and are best used only with clinician guidance, especially if you’re having belly pain or contractions.
If you’re in the UK, the NHS lists lifestyle steps for constipation in pregnancy on its common health problems in pregnancy page, including fiber foods, water, and regular activity.
Red Flags And When To Get Checked
Most constipation is annoying, not dangerous. Still, a few signs call for prompt medical advice.
- Severe belly pain, fever, or vomiting that won’t stop.
- Blood mixed into stool, not just a streak from a hemorrhoid.
- No bowel movement for a week, or pain that keeps rising.
- New swelling, strong headaches, or fainting along with constipation.
- Signs of dehydration: dark urine, dry mouth, fast heartbeat.
If you have been told you have a high-risk pregnancy, bowel changes can deserve faster attention. Call your prenatal clinic and describe the full picture: last bowel movement, pain level, fluids, and any new meds.
Constipation Remedies During Pregnancy With A Simple 3-Day Plan
This plan keeps choices simple, so you can stick with it even when you’re tired. Adjust portions to your appetite.
Day 1: Add Water And Two Fiber Hits
- Morning: oats with berries, plus a glass of water.
- Midday: lentil soup or a bean salad, plus water.
- After dinner: a short walk.
- Evening: 2 prunes or 1 kiwi.
Day 2: Repeat And Add A Routine Sit
- Keep Day 1 foods.
- Sit on the toilet after breakfast with feet on a stool.
- Add a tablespoon of ground flax in yogurt or oatmeal.
Day 3: Decide If You Need A Product Step
If stool is softer and you’re going, keep the routine for a week. If you still feel blocked, pick a bulk fiber product or an osmotic laxative after you talk with your clinician, especially if you have belly pain.
| Option | Good Fit For | Watch Outs |
|---|---|---|
| Food fiber rise | Mild constipation, prevention | Increase slowly with water |
| Prunes or kiwi | Hard stool, sluggish days | Too much can cause gas |
| Psyllium fiber | Low fiber diets | Needs extra fluids |
| Stool softener | Painful stools, hemorrhoids | Short stretches work best |
| Polyethylene glycol | Stubborn constipation | May take 1–2 days |
| Magnesium products | Occasional use if advised | Not for kidney disease |
| Stimulant laxative | Rescue use with guidance | Can cramp |
| Enema or suppository | Only if clinician directs | Not a routine fix |
Tips For Making Relief Stick
Once you get a good week, keep the habits that did the heavy lifting. Most people slide back when they drop water, skip breakfast, or get stuck sitting all day.
- Pack a “fiber snack” in your bag: nuts, dried fruit, or a pear.
- Split big meals into smaller ones if reflux is rough.
- Keep a footstool in each bathroom you use most.
- Track what works in two notes: food change and bowel movement.
If constipation flares after travel, pack prunes, a water bottle, and your stool, then reset meals the next morning.
If you’re dealing with both constipation and hemorrhoids, aim for softness. Hard stool is what keeps the cycle going. Gentle consistency beats forcing a quick fix.
Constipation Remedies In Pregnancy can feel like a moving target across trimesters. Still, the same core tools win: steady fiber, enough fluids, and small daily movement, with pregnancy-safe options only when you truly need them.