Irregular bowel movements that cause a bloated, gassy, clogged-up feeling are a very common pregnancy complaint. Here's what you can do if you're feeling stopped up.
When does constipation generally start during pregnancy?
Constipation tends to start as early as progesterone levels rise, around the second to third month of pregnancy. It may get worse as pregnancy progresses and your uterus grows.
What causes constipation during pregnancy?
As with many other pregnancy symptoms, pregnancy hormones are the culprit behind constipation.[1] Progesterone causes the muscles in your bowels to relax, allowing food to hang around longer in the digestive tract.
The upside is that there's added time for nutrients to be absorbed into your bloodstream and reach your baby. The downside is you end up with a waste-product traffic jam. Your expanding uterus also takes up valuable space normally occupied by your bowel, cramping its usual activity.
What can I do about constipation when I'm pregnant?
You don't have to resign yourself to nine months of discomfort. There are plenty of tactics to combat colon congestion (all the while heading off hemorrhoids, a common side effect of constipation):
Fight back with fiber
Fiber-rich foods help you eliminate waste; aim for 25 to 35 grams each day. Check the food labels if you want, but there's no need to do the math.
Instead, focus on simply eating plenty of whole grain cereals and breads, legumes (edamame and chickpeas, for example), fresh fruits and veggies (raw or lightly cooked — preferably with skin left on), and dried fruits. Going for the green can also help you go, in both the form of leafy green vegetables and kiwi fruit, which packs a potent laxative effect. Sample from this fiber-rich and tasty menu to get started.
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Try to avoid refined grains (white bread, white rice, refined cereals and pasta) when you can; they tend to back things up.
Really plugged up? Try adding some bran or a fiber supplement to your diet, starting with a sprinkle and increasing as needed.[2] Be sure to check with your doctor first before you do this, though, and don't go overboard, since these fiber powerhouses can carry away important nutrients before they can be absorbed.
Also be prepared for some flatulence, another common complaint of pregnancy as well as a temporary side effect of upping the fiber in your diet. You may have to try different types of fiber supplements before finding the right one for you.
Drink up
Downing between eight and 10 8-ounce glasses of fluids (water, vegetable or fruit juice and broth) every day keeps solids moving through your digestive tract and makes your stool soft and easier to pass.
You can also turn to warm liquids, including that health spa staple, hot water and lemon, to help stimulate peristalsis (the intestinal contractions that help you go). Prune juice is a good pick for truly tough cases, since it's a mild laxative.
Don't max out at mealtime
Big meals can overtax your digestive tract, leading to things getting backed up. Try eating six mini-meals a day rather than three large ones and you might also experience less gas and bloating.
Go when you gotta go
Regularly holding it in can worsen constipation, so try to go whenever you have to.
Get your fill of probiotics
The probiotic acidophilus, found in yogurts that contain active cultures, stimulate the intestinal bacteria to break down food better to keep things moving. You can also ask your practitioner to recommend a good probiotic supplement in capsules, chewables or powder form that can be added to smoothies.
Get a move on
Regular exercise during pregnancy encourages regular bowel movements.[3] Even just a 10-minute walk can get things moving, so make sure you're getting the recommended amount of practitioner-approved exercise.
And don't forget about exercising your pelvic floor. Straining when you’re constipated (along with simply being pregnant and giving birth!) can cause your pelvic floor muscles to weaken, but regular Kegels can help keep those muscles stronger.
Stay away from stimulant laxatives
Not all laxatives and stool softeners (especially herbal or homemade ones) are safe for use during pregnancy. Talk to your practitioner before taking any constipation medication or remedy.
Talk with your doctor
Ironically, many of the supplements and medications that do a pregnant body good (prenatal vitamins, calcium and iron supplements, and antacids) can exacerbate constipation. So check with your practitioner about alternatives (such as slow-release iron supplements) or adjustments in dosages until the situation improves.
Also ask your practitioner about taking a magnesium supplement to help fight constipation. Taking it at night may relax achy muscles and help you sleep better, too.
And let your provider know if at-home measures aren’t getting things moving. He or she may recommend over-the-counter meds like docusate or polyethylene glycol.
Can I prevent constipation during pregnancy?
Healthy eating habits and regular exercise encourage a speedy digestive system, which can help prevent constipation during pregnancy.
Consuming lots of fiber-rich foods (fruits, veggies, whole grains, lentils), drinking enough water and staying (or getting) active can all combine to prevent constipation by counteracting the natural digestive slowdown of pregnancy.
When can I expect constipation to end while I'm pregnant?
For some women, constipation lasts throughout pregnancy as progesterone levels peak. However, if you change up your eating and exercise habits, things usually begin moving more smoothly. And you can take steps to combat constipation at any point during your pregnancy.
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