Top 11 Tips for Constipation During Pregnancy

Pregnancy comes with all sorts of changes, and constipation during pregnancy is one of the most common. Many pregnant women notice bowel movements become less frequent, stools become harder, and bowel movements feel more uncomfortable or even painful. 

Thanks to pregnancy hormones, iron-containing prenatal vitamins, a growing uterus, and reduced physical activity, your digestive system may slow down.

While uncomfortable, constipation is really common during pregnancy. And there are plenty of safe, effective ways to get relief and prevent constipation from getting worse.

What causes constipation during pregnancy?

Constipation during pregnancy is usually caused by a combination of overlapping factors, including:

• Pregnancy hormones: Increased progesterone levels relax smooth muscle in your digestive system, slowing gut motility.¹
• Growing uterus: As your uterus expands, it puts pressure on your bowels, making bowel movements less efficient.
• Prenatal vitamins and iron supplements: Iron is essential for proper fetal development but it has digestive side effects. Research suggests that iron can dry stool and alter gut bacteria.²
• Reduced physical activity: Fatigue, nausea, or pelvic pain can limit movement, slowing digestion.
• Dehydration: You need more water than usual during pregnancy because of things like blood volume, metabolism, and amniotic fluid.³ Without drinking plenty of fluids, your body pulls it from stool, making it harder and difficult to pass.

Signs and symptoms of pregnancy constipation

You may be have pregnancy constipation if you notice two or more of the following:⁴

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• A feeling of incomplete emptying or blockage
• Needing to manually assist bowel movements

Constipation during pregnancy can also cause abdominal pain cramping, bloating, nausea, or painful bowel movements.

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Tips for constipation relief in pregnancy

Below are 11 evidence-based strategies for constipation relief during pregnancy that are safe and effective for most people.

1. Drink plenty of water

Drinking plenty of water helps keep stools soft and easier to pass. Ideally, your stool should be firm but soft, similar to “type 4” in the chart above.

Aim for:

• About half your body weight (in ounces) per day
• Pale yellow or almost clear urine

2. Eat fiber-rich foods

Fiber-rich foods add bulk and softness to stool and support digestion. Aim for 25 to 35 grams of fiber every day (depending on your age) from:⁵

• Fruits and vegetables
• Beans and lentils
• Whole grains
• Seeds like chia or flax

Increase fiber gradually to avoid bloating.

3. Use fiber supplements if needed

If diet alone isn’t enough, fiber supplements for constipation during pregnancy may help. Fiber supplements improve stool bulk and movement and come in two forms:

• Soluble fiber, which absorbs water and softens stool
• Insoluble fiber, which adds bulk and speeds movement through your digestive tract.

Aim for a balanced mix of soluble and insoluble fiber (along with plenty of water). Always check with your OB-GYN before starting a fiber supplement. They can help you find a pregnancy-safe option.

4. Try warm fluids

Warm liquids can generally stimulate digestion without stimulant laxatives. Helpful options include:

• Warm water with lemon
• Herbal teas like ginger or peppermint
• Warm broth

These are often most effective in the morning.

5. Move your body

Regular physical activity supports gut motility. Try:

• Walking 20-30 minutes
• Prenatal yoga
• Swimming
• Pelvic floor-friendly strength exercises

Movement helps your digestive system and whole body, so keep moving with safe prenatal movement guidance.

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6. Don’t ignore the urge to poop

Delaying bowel movements can interrupt natural reflexes, make stool harder, and worsen constipation over time. When possible, go when the urge shows up, even if it means pooping in a public bathroom. 

7. Establish a bowel routine

Consistency matters. Your bowels are most active in the morning, so try:

• Warm fluids after waking
• A light, high-fiber breakfast
• Gentle movement
• Sitting on the toilet for up to 10 minutes around the same time each day.

The goal isn’t to force a bowel movement, but training your body to respond naturally.

8. Improve toileting posture

Proper posture reduces pelvic floor strain and makes passing stools easier:

• Put your feet on a stool or Squatty Potty so knees are above hips
• Leaning forward slightly 
• Relax your belly and pelvic floor
• Exhale gently instead of straining

9. Push without straining

Avoid breath-holding. Instead:

• Exhale while you push like you’re blowing out a birthday candle. (Some people find a gentle hissing or low grunting sound helps, too.)
• Let your belly expand outward
• Allow the pelvic floor to relax

10. Consider magnesium (with doctor approval)

Some doctors recommend magnesium citrate:⁶

• Support bowel motility
• Soften stool
• Reduce straining

Only use magnesium supplements if approved by your healthcare provider.

11. Address pelvic floor function

Constipation during pregnancy can be linked to pelvic floor tension or coordination issues. Pelvic floor physical therapy can help with:

• Toileting mechanics
• Relaxation and breathing strategies
• Pregnancy-safe movement

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When to call your doctor

Constipation isn’t usually dangerous, but contact your provider if you experience:

• Severe or worsening abdominal pain
• Rectal bleeding or mucus
• Constipation alternating with diarrhea
• No bowel movement for several days
• Persistent vomiting
• Increasing pain when trying to pass stool

Your doctor can rule out other causes and recommend safe treatments, including stool softeners when appropriate.

Ease constipation in pregnancy with the V-Hive

Constipation during pregnancy is uncomfortable but manageable. With the right daily habits (fiber, movement, pelvic floor strategies, and medical guidance) you can improve digestion, make stools easier to pass, and feel more in control of your symptoms.

You don’t have to manage pregnancy constipation alone. Inside the V-Hive, you’ll find expert guidance, pelvic floor education, and pregnancy-safe support to help you feel confident throughout pregnancy.

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References

1. Alqudah M., et al. (2022). Progesterone inhibitory role on gastrointestinal motility. Physiol Res.
2. Bloor, S. R., et al. (2021). Oral Iron Supplementation—Gastrointestinal Side Effects and the Impact on the Gut Microbiota. Microbiology Research. 
3. Mulyani, E. Y., et al. (2021). Effect of dehydration during pregnancy on birth weight and length in West Jakarta. Journal of Nutritional Science. 
4. Rome Foundation. (n.d.). Rome IV Criteria. 
5. Dietary Guidelines for Americans 2022-2025.
6. MedlinePlus. (2019). Magnesium Citrate.