Help! I’m Pregnant and Now I Can’t Go… Pregnancy Safe Tips to Relieve Constipation

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Yup, today we’re going there. Talking about when you can’t go (aka constipation) may seem a little bit TMI. But honestly, it happens to us all at one time or another. And it’s more likely to happen during pregnancy. So instead of skirting the topic, we’re going to dive right in to help bring you some relief if it’s a current struggle or prepare you with the knowledge to help prevent it. Because pregnancy constipation is no fun.

First Up… How Do You Know If You’re Constipated

Everyone experiences constipation a little bit differently, but you should generally have a bowel movement about every day. If you are having less than three a week, your stool is really hard, and you have to strain to pass it, you’re probably dealing with constipation. This can lead to an uncomfortably full feeling (as if you weren’t already full with a baby growing inside of you) and can lead to other symptoms such as decreased appetite. Going to the bathroom is an important process to ensure waste is eliminated and your body is properly removing toxins. 

Natural Constipation Solutions

If you’re dealing with constipation, there are many things you can do to help naturally find relief. And honestly, these are all great things to do constantly during pregnancy or otherwise to aid in proper elimination and prevention of constipation.

Hydrate Properly - You’ve probably heard this a million times already during pregnancy, but hydration is important. Add this to the list of why you need more water…. staying hydrated is important to make sure there is enough water in your stool to make it soft enough to pass easily. If you are dehydrated, your body is going to want to hang on to any water it can and therefore less is released to help with bowel movements. Hydration needs are increased during pregnancy so make sure you are drinking up. You can learn more about hydration needs here as well as the importance of minerals for hydration here.

Regular Movement - Movement helps with blood flow and gets your bowels moving. This can aid in passing stool and making sure it isn’t taking a long time to make its way through your digestive tract. Movement can be simply stretching or walking, it doesn’t need to be crazy intense to make a difference here. This tip can be especially helpful if you find yourself sitting a lot during the day. Try getting up and walking for 5-10 minutes every hour or two to break up sitting time and keep blood flowing.

Squatty Potty - If you haven’t heard of the squatty potty, it is essentially a little footstool that you put your feet on while sitting on the toilet. This helps put your body into a more optimal position to help stool pass. Fun fact (well maybe not so fun): women have longer sigmoid colons (part of the end part of your digestive tract) which makes them more prone to constipation. Putting yourself in the optimal anatomical position using a tool like the squatty potty can aid in supporting this anatomy. You can check out the squatty potty here. For a low-budget option, you can try some books under your feet, a trash can turned on its side, or a small stool.

Eat Slowly and Chew - This seems like such a simple thing, but in today’s busy world we are often eating in a rush and not chewing our food properly. Chewing is actually the first step in digestion, so when we skip this step it can hinder our food from fully digesting which can contribute to constipation. Aim to chew your food into an applesauce consistency

Fiber (>30g / day) - Fiber contributes to providing bulk to our stool which helps keep it soft and pass more easily and more frequently. Foods high in fiber include fruits, vegetables, whole grains, beans, nuts, and seeds. It can be helpful to track your fiber for a day or two if you have no idea how much you are getting. Alternatively, just adding some more plant foods into your diet can help increase the amount of fiber consumed without getting caught up in number

Fermented Foods + Pre/Probiotics - Having a healthy gut is important for a whole range of things. It’s really a big topic deserving its own blog post at some point. But essentially there are bacteria in our gut that have vital roles in processes such as nutrient absorption, energy production, and waste elimination. Supporting them by eating prebiotic- and probiotic-rich foods helps keep them happy and functioning optimally. Prebiotics foods are those that feed the beneficial gut bacteria such as garlic, onions, leeks, and dandelion greens. Probiotics are foods that contain beneficial bacteria such as yogurt, kefir, kimchi, and sauerkraut. Having a mix of both in your diet is beneficial.

Supplement Support

Sometimes doing all of the above is just not cutting it. In this case, adding a supplement can be helpful.

Magnesium Citrate - Magnesium in the citrate form is known to help loosen stools. It isn’t a laxative or stool softener and is a more gentle supplemental support. This isn’t my favorite form of magnesium to take consistently, but something I’ve used during pregnancy and recommend to clients when needed to help with moving things along. I use Natural Calm powder which is a powder that can be mixed with water and taken before bed. There are lots of flavors and you can find it here. 

Oxy-Powder - Another more natural supplement to help relieve constipation. I haven’t personally tried this one, but have heard amazing things from colleagues when nothing else has worked. Take it at night to help effectively aid in removing stool from your digestive tract. Double-check with your provider before taking this one during pregnancy. Find it here. 

Summary

Constipation, pregnant or not, can be annoying and uncomfortable. Staying on top of hydration, movement, and fiber as well as implementing good practices such as chewing your food thoroughly and using a squatty potty can help prevent constipation from happening in the first place. When this isn’t enough, thankfully, there are safe and effective supplement options. 

Not being able to go may be a less glamorizing topic, but it’s an important one to help you feel your best during pregnancy. 

Remember: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.