Effective Home Remedies for Constipation During Pregnancy

Approved by doctors, these tips ease prenatal constipation and restore digestive comfort.

By Medha deb

Created on Sep 18, 2025

Approved by doctors, these tips ease prenatal constipation and restore digestive comfort.

Constipation is a common issue that affects many pregnant women, often adding discomfort to an already demanding journey. Hormonal fluctuations, less physical activity, dietary changes, and prenatal supplements all contribute to this digestive challenge. Fortunately, several safe and gentle home remedies can significantly ease constipation during pregnancy, improving overall comfort and well-being.

What Is Constipation in Pregnancy?

Constipation refers to infrequent, difficult, or painful bowel movements and the passage of hard, dry stools. During pregnancy, it means going less often than usual, straining, or feeling like your bowels are not completely emptied. Expectant mothers may notice uncomfortable abdominal sensations and changes in stool consistency. This condition is so prevalent that it is estimated nearly half of all pregnant women experience it at some stage.

Causes of Constipation During Pregnancy

The underlying causes of constipation in pregnancy are usually a combination of physiological and lifestyle factors:

Hormonal Shifts: Increased progesterone relaxes intestinal muscles, slowing gut movement and making stools harder to pass.
Iron Supplements: Many prenatal vitamins contain iron, which can slow down the digestive system and cause constipation.
Reduced Physical Activity: Pregnancy discomfort and fatigue often lead to less exercise, decreasing bowel motility.
Low Dietary Fiber: A diet lacking in fruits, vegetables, and whole grains may worsen constipation.
Pressure from the Uterus: As the baby grows, increased abdominal pressure further impedes normal bowel function.

Symptoms of Constipation in Pregnancy

Passing hard, dry, or lumpy stools
Difficulty or pain during bowel movements
Less frequent bowel movements than usual
Bloated or uncomfortable sensations in the abdomen
Cramping or mild stomach pain
Sensation of incomplete evacuation

Home Remedies for Constipation in Pregnancy

Several home remedies can effectively manage constipation during pregnancy. Importantly, any new regimen should be started after consulting with your healthcare provider to rule out underlying concerns and ensure safety.

1. Increase Dietary Fiber Intake

Consuming foods rich in fiber adds bulk to the stool and helps it move through the digestive system more easily. Pregnant women should aim for about 25–30 grams of fiber daily:

Fruits: apples (with skin), pears, bananas, berries, prunes
Vegetables: broccoli, carrots, spinach, Brussels sprouts
Whole grains: oats, brown rice, quinoa, whole-wheat bread
Legumes: beans, lentils, chickpeas
Bran or high-fiber cereals

2. Stay Hydrated

Adequate fluid intake is critical, especially when increasing fiber. Water softens stools, making them easier to pass:

Drink 10-12 cups of water daily.
Include herbal teas and clear soups to boost fluid intake.
Warm water with lemon in the morning can stimulate digestion.

3. Physical Activity

Regular, moderate physical activity encourages normal intestinal movements (peristalsis) and relieves constipation:

Aim for 20–30 minutes of walking, swimming, or prenatal yoga sessions several times a week.
Gentle exercises such as pelvic tilts and abdominal massage may also be beneficial.
Always consult a health professional before starting any new exercise.

4. Prunes and Prune Juice

Prunes are a time-tested natural laxative, offering both soluble and insoluble fiber along with sorbitol, a natural compound that softens stools:

Eat 4–6 prunes daily or drink one glass of prune juice for gentle relief.

5. Warm Liquids

Warm beverages, such as herbal teas or lemon water, particularly first thing in the morning, may help stimulate bowel contractions and provide comfort.

6. Abdominal Massage

Gentle abdominal massage can help stimulate the bowels and reduce constipation discomfort. Use light circular motions—after consulting with your healthcare provider—to promote regularity.

7. Mindful Toilet Habits

Respond promptly to the urge to use the bathroom to prevent further bowel hardening.
Consider elevating your feet slightly on a small stool to create a natural squat position, which can ease the passage of stool.
Maintain a relaxed environment in the bathroom to reduce anxiety or performance pressure.

8. Review Iron Supplement Dosage

If iron supplementation is contributing to constipation, consult your doctor about possible alternatives or ways to space doses throughout the day.

Dietary Tips for Relief

What you eat plays a fundamental role in managing constipation during pregnancy. Prioritize these foods to promote smoother digestion:

Fiber-rich produce: Berries, apples, pears, leafy greens, carrots, sweet potatoes
Whole grains: Brown rice, oatmeal, whole wheat pasta and bread
Fermented foods: Yogurt with active cultures, kefir, sauerkraut, miso
Nuts and seeds: Chia, flaxseed, walnuts, almonds (in moderation)
Lean proteins: Eggs, fish, poultry (avoid processed meats)

Limit foods known to worsen constipation:

Refined grains (white bread, white rice, regular pasta)
Cheese and other full-fat dairy products
Fried and processed foods
Excessive caffeine or sugary drinks

Lifestyle Changes and Exercises

Small adjustments in daily habits can positively impact digestive function and overall comfort during pregnancy.

Recommended Activities

Walking: The simplest way to stimulate digestion without straining your body.
Swimming: A low-impact full-body workout ideal during pregnancy.
Prenatal yoga: Promotes relaxation and gentle internal massage to the gut.
Pelvic floor exercises: Strengthen core and pelvic muscles, further supporting healthy bowel movements.

Posture and Routine

Don’t ignore natural urges—it’s important to go to the toilet as soon as you feel the need.
Try to establish a regular time each day for a bowel movement, preferably after breakfast.

Stress Management

Practice deep breathing, meditation, or other relaxation techniques.
Stress can significantly disrupt digestive regularity, so managing emotional health is vital.

Over-the-Counter Remedies (with Caution)

If home remedies and lifestyle changes are not sufficient, certain over-the-counter products may offer relief, under medical supervision:

Bulk-forming laxatives: Products like psyllium husk act much like dietary fiber, drawing water into the intestine and softening stools. Generally safe under healthcare guidance.
Stool softeners: These products add moisture to stools, making them easier to pass. Their minimal absorption by the body makes them a safer choice.
Osmotic laxatives: Draw water into the bowel. Should only be used occasionally and under a doctor’s advice.

Important: Avoid strong stimulant laxatives, mineral oil, or castor oil unless specifically directed by your healthcare provider, as these can have unintended, and potentially harmful, effects during pregnancy.

When to Seek Medical Advice

While constipation is often mild, contact your healthcare professional if you experience:

Severe, persistent abdominal pain or bloating
No bowel movement for more than one week
Blood in your stools
Nausea, vomiting, or signs of intestinal blockage

Your provider may recommend further evaluation, safe medication options, or modifications to supplements. Never self-medicate with laxatives or home remedies without consulting a healthcare professional during pregnancy.

Frequently Asked Questions (FAQs)

Q: Is constipation harmful to my baby?

A: Constipation typically does not harm your developing baby, but it can cause significant discomfort for the mother. Chronic constipation may increase the risk of hemorrhoids or anal fissures if not managed.

Q: Which fruits are best for relieving constipation in pregnancy?

A: Prunes, figs, pears, apples (with skin), and berries are especially helpful due to their high fiber and natural laxative compounds. Bananas (fully ripe) and citrus fruits can also be beneficial.

Q: How much water should I drink daily to help with constipation?

A: Pregnant women should aim for at least 10-12 cups of fluids per day, with water being the best choice. Adjust this intake for hot weather or higher activity levels as needed.

Q: Can I take over-the-counter laxatives while pregnant?

A: Always consult your doctor before using any OTC laxatives. While bulk-forming laxatives and stool softeners may be considered safe, stimulant laxatives should only be used under strict medical advice.

Q: Does exercise really help reduce constipation?

A: Yes, moderate physical activity is proven to stimulate gut movement and decrease constipation. Activities like walking, swimming, and yoga can be safely incorporated into most pregnancy routines.

Q: When should I worry about constipation in pregnancy?

A: If constipation is severe, lasts more than a week, or is associated with blood, severe pain, or vomiting, contact your healthcare provider.

Quick Tips for Managing Constipation During Pregnancy

Eat high-fiber foods at every meal.
Drink plenty of water throughout the day.
Stay physically active within your comfort level.
Address the urge to pass stool promptly.
Consult your doctor about iron supplement alternatives if necessary.

Conclusion

Constipation during pregnancy is uncomfortable yet common. Most women achieve significant relief by making small, sustainable changes to diet, hydration, and activity. Always communicate openly with your healthcare provider about your symptoms and any remedies you wish to try, ensuring the safety and comfort of both mother and child.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb