Pregnancy brings many changes to the body – some joyful, others challenging. One common issue expecting mothers face is constipation. Hormonal shifts, iron supplements, and a growing uterus pressing on the intestines can all slow down digestion.
In an interaction with the OnlyMyHealth team, Dr Prathima A, Consultant – Obstetrics and Gynaecology, Motherhood Hospitals, Banashankari, Bengaluru, shares practical, pregnancy-safe remedies to keep your digestive system moving smoothly.
Also Read: What Foods Causes Constipation In Babies, Expert Shares
Why Constipation Is Common In Pregnancy
Constipation is a common and uncomfortable issue for many pregnant women, caused largely by hormonal changes that slow down digestion.
A review of studies conducted between 1966 and 2024 found that about one in three expectant mothers worldwide experience constipation during pregnancy. The condition is least common in the first trimester (around 21%), becomes more frequent in the second trimester (34%), and slightly decreases in the third trimester (30%).
"During pregnancy, increased progesterone relaxes the muscles of the digestive tract. While this helps support the baby, it also slows bowel movements. Iron supplements and reduced physical activity can make things worse. The result: bloating, discomfort, and fewer trips to the bathroom," shares Dr Prathima.
Simple Home Remedies For Relief
Staying hydrated is key. “Drink 8–10 glasses of fluids a day, eat small, frequent meals, and include natural laxatives such as warm milk and prunes,” advises Dr Prathima.
A light abdominal massage may also help. Gentle, circular strokes can relax the muscles and reduce sphincter tightness, allowing for easier bowel movements. Always use light pressure and consult your doctor if you’re unsure about massage techniques during pregnancy.
Pregnancy-Friendly Foods To Improve Digestion
A fibre-rich diet works wonders for preventing constipation. These include:
- Whole-grain bread
- Seasonal fruits
- Vegetables
- Legumes
“Eating foods containing probiotics, like yoghurt, can significantly improve bowel motility,” Dr Prathima notes.
Consider starting the day with a warm glass of water and a handful of soaked raisins or figs. Add leafy greens, apples with skin, and beans to your meals. These natural sources of soluble and insoluble fibre not only fight constipation but also support overall gut health.
Gentle Exercise And Yoga For Regular Bowel Movements
Regular physical activity is one of the best natural remedies for pregnancy constipation. “Virtually all forms of safe exercise help,” says Dr Prathima. Try gentle prenatal yoga stretches, pelvic tilts, or leisurely brisk walks for at least 20–30 minutes most days. These activities stimulate the digestive tract and improve circulation without straining your body.
Always check with your healthcare provider before starting new workouts, especially if you have a high-risk pregnancy or any complications.
Also Read: Got Constipation? These 7 Kitchen Remedies Work As Natural Stool Softeners
Are Fibre Supplements Safe During Pregnancy?
Sometimes, diet alone may not be enough. Fibre supplements such as psyllium husk or methylcellulose can be helpful if recommended by your doctor. “They are safe in pregnancy if medically monitored,” Dr Prathima explains. However, it’s important to drink plenty of fluids when using fibre supplements to avoid worsening constipation.
If constipation is severe or accompanied by pain, rectal bleeding, or persistent discomfort despite home care, seek medical advice promptly. Your doctor can rule out underlying conditions like haemorrhoids or other digestive issues and may recommend additional treatments.
Conclusion
Constipation during pregnancy is common, but it doesn’t have to overshadow this special time. Staying hydrated, eating a fibre-rich diet, exercising regularly, and seeking medical advice when needed can help keep your digestion on track. With these expert-backed tips, you can focus more on enjoying your pregnancy and less on digestive discomfort.
Always consult your healthcare provider before trying new remedies, supplements, or exercise routines during pregnancy.