Tips for Constipation in Pregnancy

Constipation in pregnancy is a common complaint, even from early pregnancy. If you’re struggling with constipation and feel like you’ve tried everything, don’t despair. With the tips below, we can help get you “moving” again 😉

Constipation is one of many common discomforts during pregnancy. You may wonder what causes constipation in pregnancy and why it can feel so persistent. Several factors can contribute, including pregnancy hormones and dietary fibre intake. This article discusses why constipation occurs during pregnancy and tips to relieve it.

What causes constipation during pregnancy?

An increase in progesterone

Pregnancy constipation can occur as early as the first trimester. As with many pregnancy symptoms, hormones are often at the root of the issue.

Rising levels of progesterone cause the body’s smooth muscles to relax, including those of the intestines. When the intestines relax, bowel movements slow down. This means stool takes longer to pass through the bowel, allowing the colon to absorb more water from it. The result is harder, drier stools that are more difficult to pass.

Progesterone is a steroid hormone initially produced by the corpus luteum after ovulation. Levels peak around seven days after ovulation, and if conception occurs, progesterone continues to rise throughout pregnancy.

Iron supplements

Iron requirements increase significantly during pregnancy, with the recommended intake rising to 27 mg daily. This becomes particularly important from around week 16, when haemodilution occurs as blood volume expands.

Iron is essential for red blood cell production and for supporting both mother and baby. However, iron supplements are a common contributor to constipation during pregnancy.

Different forms of iron are absorbed and tolerated differently. Iron bisglycinate is generally well tolerated and easier to absorb, whereas other forms, particularly ferrous fumarate and ferrous sulfate, are more likely to cause constipation. Unlike other brands, we use iron bisglycinate as our form of iron throughout our entire range.

If your stools are noticeably darker than usual, this can be a sign that your iron intake may be higher than required. In some cases, it may also indicate the need to speak with your doctor to rule out other causes.

Can constipation cause miscarriage?

During pregnancy, it’s natural to worry about any physical discomfort, whether it’s a headache, cough, or constipation, and how it might affect your baby.

While constipation is common, some women worry that straining may increase the risk of miscarriage. Reassuringly, this is not the case. In the same way that sexual intercourse during pregnancy does not harm the baby, straining during a bowel movement does not cause miscarriage.

Why is fibre essential during pregnancy?

Dietary fibre plays a key role in overall wellbeing. Increasing fibre intake during pregnancy supports gut microbiome diversity, helps regulate blood sugar, and reduces the risk of constipation. Alongside adequate hydration, increasing fibre is considered first-line support for constipation.

Fibre, also known as roughage or bulk, is not digested by the body. Instead, it passes through the digestive system largely intact, supporting bowel regularity.

There are two main types of fibre: soluble and insoluble.

Soluble fibre dissolves in water to form a gel-like substance. It helps regulate blood sugar levels, lower cholesterol, and soften stools by absorbing water. This allows stool to move more smoothly through the digestive tract. Foods rich in soluble fibre include oats, flax seeds, beans, brussels sprouts, apples, pears, avocado, and carrots.

Insoluble fibre does not dissolve in water. It adds bulk to stool and helps move food through the stomach and intestines more efficiently. By attracting water into the stool, it makes bowel movements easier to pass with less strain. Insoluble fibre is found in foods such as brown rice, green beans, nuts, cauliflower, potatoes, and wheat.

Most plant foods contain both types of fibre in varying amounts. A good indication that you’re consuming enough fibre is having stools that are soft, well-formed, and easy to pass without straining.

Tips for increasing dietary fibre

Women should aim for around 25 grams of dietary fibre per day, with approximately 6–8 grams coming from soluble fibre.

A simple way to include both types of fibre is to eat oats for breakfast, which are also supportive of the nervous system. All Bran is another option—just half a cup contains around 1.5 grams of soluble fibre and 11.1 grams of insoluble fibre. You can top it with banana or apricots and yoghurt for added probiotics. Be mindful that All Bran, like many cereals, is relatively high in sugar and is best used as a short-term option.

Including brown rice at lunch or dinner is another effective strategy. One serve provides approximately 7.8 grams of fibre. Brown rice salads or vegetable-rich stir-fries can significantly boost both fibre and overall nutrient intake.

Beyond supporting bowel regularity, fibre-rich foods offer additional benefits during pregnancy:

• They help maintain stable blood sugar levels
• Soluble fibre supports healthy cholesterol levels, reducing cardiovascular risk
• They can assist with managing pregnancy weight gain

Top tips to cope with constipation in pregnancy

In addition to increasing dietary fibre, the following strategies may help relieve constipation during pregnancy:

Stay hydrated

Aim to drink 2–3 litres of filtered water daily. Adequate hydration keeps stools soft and supports smooth movement through the digestive tract.

Exercise more

Regular movement encourages healthy bowel function. Gentle activities such as walking are effective and support overall wellbeing during and after pregnancy.

Increase magnesium intake

Magnesium plays a key role in bowel motility, which is the movement of food through the digestive tract.  Magnesium citrate does not have the strong laxative effect associated with magnesium oxide, but at higher doses it can help loosen stools. Taking 2 teaspoons of Calcium & Magnesium Plus K2 & D3 after dinner provides 500 mg of magnesium citrate, which may help stimulate a bowel movement the following morning.

Try Benefiber

This tasteless wheat dextrin fibre provides 3 grams of soluble fibre per 2 teaspoons and mixes easily with calcium and magnesium powder at night. Try combining 2 teaspoons of Benefiber with 2 teaspoons of our Calcium & Magnesium Plus K2 & D3 powder.

Drink Yakult

Consuming one bottle of Yakult daily may help improve stool consistency in this study. Probiotic drinks are often best taken after dinner, when the body shifts into repair and restoration mode overnight.

Take probiotics

Certain probiotic strains have been studied for constipation support, including Lactobacillus casei, Lactobacillus plantarum, and Bifidobacterium animalis.

Increase vitamin C intake

At higher doses, vitamin C can have a laxative effect. The upper recommended limit during pregnancy is 2,000 mg per day. You may consider taking 1,000 mg twice daily if constipated or when feeling run down.

Eat kiwifruit

Eating two kiwifruit daily has been shown to improve bowel transit time and reduce constipation. Many people find eating them in the evening works well.

LSA mix

LSA stands for linseed, sunflower seeds, and almonds. This mix is widely available in health food stores and supermarkets. Add 1–2 tablespoons to oats, yoghurt, or a ripe banana. Linseed acts as a bulking agent, promoting soft, well-formed stools, while also contributing beneficial omega-3 fats.

Glycerol suppositories for severe constipation

If constipation is severe and other measures haven’t helped, and it has been several days since your last bowel movement, glycerol suppositories may provide relief. These should not be used during the first trimester. Speak with your pharmacist before use.

Final Thoughts

Constipation can be uncomfortable and frustrating during pregnancy, but with the right dietary, lifestyle, and nutritional strategies, it is often manageable using gentle, natural approaches.