Congratulations, you’re pregnant! You’re also likely nauseated, tired, and cranky. And maybe constipated. Unfortunately, with the joys of early motherhood come some seriously uncomfortable side effects. That teeny baby is already making his or her mark on your life, for better and for worse!

Constipation during pregnancy is not often talked about, despite the fact that it impacts up to 33% of pregnant women. It may not be coffee shop conversation (unless you’re a dietitian), but it’s true. This is common, and shouldn’t be embarrassing! When it comes to digestive health, constipation is something you can and should do something about.

When I was pregnant with Charlie I felt like I had a giant four-legged mutant baby in my belly. My stomach was SO squished. As it turned out, he wasn’t giant and does only have two legs. But what I’m getting at is, pregnancy is not comfortable. And it’s definitely not always glowy either. It was the little things that make a difference. Like wearing stretchy pants. And looking out for your digestive system. The way I see it, why feel worse when you could feel better? These 6 tips for preventing constipation during pregnancy will help you do just that!

Constipation During Pregnancy Basics

Pregnant women are at a higher risk for constipation for several reasons:

• Sky-high progesterone levels cause your gut to slow down
• Higher fluid needs lead to inadequate hydration
• Less likely to eat enough fiber (morning sickness, anyone?)

Why think/talk about constipation during pregnancy? Well, for starters being constipated is uncomfortable and unpleasant. Secondly, it increases your risk for hemorrhoids. Which also aren’t fun, and also impact pregnant women at a higher rate than non-pregnant women (I’m sorry to be the bearer of bad news). But, the good news is there is plenty you can do to maximize your gut health before, during, and after pregnancy to reduce your risk for developing constipation or hemorrhoids!

6 Tips for Preventing Constipation During Pregnancy

1. Switch your prenatal

Prenatal vitamins contain iron, which can cause constipation. Iron supplements come in several different forms (ex: ferrous sulfate vs. chelated iron), and certain types may be more likely to cause constipation than others. Talk to your doctor about the supplement you’re taking and see if they recommend an alternate. Swapping out your prenatal vitamin to one with a more absorbable form of iron may work wonders for you!

2. Drink more fluids

I know, I know. We’ve all heard this and it’s boring. BUT, drinking at least 80 oz (10 cups) of non-caffeinated fluids each day keeps your body (and your baby!) hydrated. And it doesn’t have to be plain water- unsweetened sparkling water, decaf tea, and flavored waters work just as well. Pick something that you actually enjoy drinking! Lime flavored sparkling water is one of my favorites (pictured).

3. Eat more fiber, and keep it balanced

25-35 grams of fiber per day is ideal for keeping your digestive system healthy and moving. But beware: if you’re dealing with nausea or vomiting, proceed with caution since high-fiber foods could make these worse. Let your stomach be your guide!

Also, make sure to include both soluble* and insoluble fiber in your diet. For example, don’t get all 25 grams of fiber from whole wheat cereal alone- you’ll likely make your constipation worse. Make sure you’re getting your fiber from a variety of foods to promote good digestive balance. Here are some ideas:

Soluble fiber

Oats
Oranges
Flaxseed
Chia seeds
Beans

Insoluble fiber

Wheat bran (found in whole wheat breads or cereals)
Leafy greens
Bell peppers
Peas
Apples

*Note: Insoluble fiber is not broken down by your digestive system (think of it as helping to “clean things out”), whereas soluble fiber draws water into your intestines which helps keep stool soft.

4. Exercise

I know, we’ve all heard this one too. But it’s true. Lack of exercise can worsen constipation. I understand how hard it is to get moving when you’re feeling tired and nauseated (been there). But if you’re suffering from constipation, a short walk a few times a day can make a difference. And going to the grocery store totally counts! 🙂 Think of your digestive health as just another reason to keep moving the best you can throughout your pregnancy.

5. Focus on your pelvic floor

There isn’t much research on pelvic floor exercises and constipation during pregnancy , but it’s been shown that pelvic floor weakness can contribute to constipation after baby is born. So, as a preventative measure (and because it’s good labor prep!) focus on strengthening your pelvic floor. I discovered BirthFit halfway through my pregnancy. I think the deep abdominal breathing exercises that I did every day helped me maintain my pelvic floor strength during and after pregnancy. You can learn more about pelvic floor disorders here, and watch an example video of deep abdominal breathing here.

6. If all else fails, talk to your doctor about over-the-counter medications

Digestive health can be a taboo topic that many people have a hard time talking about with their healthcare provider. But believe you me, your OB-GYN has seen and heard FAR worse! And don’t forget that constipation is a very common problem, you won’t be the first or last pregnant woman to deal with this. If gradually increasing your fiber, fluid, and exercise isn’t helping, make sure to tell your doctor. Depending on your circumstances, he or she may recommend an over-the-counter medication (such as a stool softener, fiber supplement, or osmotic laxative) to help keep things moving and make you more comfortable.

Chronic Constipation and Pregnancy

If you were already dealing with constipation or gastroparesis beforehand, pregnancy can be rough. There’s no two ways about it. And you’ve probably already tried all the tips above, and they may or may not have worked for you. You know your stomach best! Having survived a pregnancy with IBS and delayed gastric emptying, here are a few extra tips:

1. Get all your doctors on board with your pregnancy GI treatment plan

Talk with your general practitioner, OB-GYN, and gastroenterologist (if you have one), and early. Don’t wait for a symptom exacerbation to bring it up! You’ll want to have a general idea of what is and isn’t okay with your doctor, before you need it.

2. Be flexible

Don’t be afraid to alter your stomach strategies during pregnancy. What works now may be different than what worked for you beforehand, and that’s okay! Your post-pregnancy stomach will change yet again. Hormones work in mysterious ways and it can be hard to predict how your body will respond.

3. Hang in there!

Things will get better. Pregnancy can feel like an eternity, but it does have a time limit. Your baby can only stay in there for so long, that little one will have to join the world eventually! Once your abdominal organs get their space back and your hormones normalize, your stomach should start to feel more like its old self again.

Best of luck, mamas!

 

References

• Vazquez, et al. Constipation, haemorrhoids, and heartburn in pregnancy. BMJ Clin Evid. 2010; 2010: 1411.
• Martinez, H. Fluid consumption by Mexican women during pregnancy and first semester of lactation. Biomed Res Int. 2014; 2014: 603282.
• Kuo, S. The interplay between fiber and the intestinal microbiome in the inflammatory response. Adv Nutr. 2013; 4(1): 16-28.
• Iron: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Retrieved from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

 

*Don’t forget: always consult your healthcare provider before making diet or medication changes. You can read my full disclaimer here.