Pregnancy Constipation: 7 Safe Solutions That Work

Pregnancy constipation isn’t just a minor annoyance — it can cause real abdominal discomfort, hemorrhoids, and unnecessary worry about cramping. Up to 38% of pregnant people struggle with it, especially in the first and third trimesters.

Here’s what’s causing it, why pregnancy makes it worse, and seven evidence-based, OB-approved ways to get things moving again.

📌 Key Takeaway: According to the Mayo Clinic pregnancy guide, most major organ systems form during the first trimester, but growth and refinement continue until birth. This guide gives you evidence-based, practical guidance you can apply today. For a related deep dive, see our guide on foods to avoid during pregnancy.

What Counts as Constipation?

Medically, constipation is:

• Fewer than 3 bowel movements per week
• Hard, lumpy, or pellet-like stools
• Excessive straining
• Feeling of incomplete emptying
• Sense of blockage in the rectum

Some pregnant people also report bloating, gas, lower abdominal cramping, and discomfort with bowel movements.

Why Pregnancy Causes Constipation

Several pregnancy-specific factors gang up on your digestive system:

1. Progesterone

This pregnancy hormone relaxes smooth muscle — including the muscles of the intestines. Slower contractions = slower transit time = harder, drier stools.

2. Iron Supplements

The iron in prenatal vitamins (typically 27 mg) is a notorious cause of constipation.

3. Reduced Physical Activity

Fatigue, nausea, and pelvic discomfort often reduce activity. Less movement = slower digestion.

4. Mechanical Pressure

In the third trimester, the uterus presses on the rectum, making stool harder to pass.

5. Dehydration

Pregnant people need more water, and many fall behind, especially with morning sickness.

6. Hemorrhoids

Once developed, hemorrhoids can make people unconsciously avoid bowel movements, worsening constipation.

When Does Pregnancy Constipation Start?

It often starts as early as week 4–6 for those on prenatal vitamins.

7 Safe Solutions for Pregnancy Constipation

These steps are widely recommended by OB-GYNs and supported by Mayo Clinic and ACOG resources.

1. Drink More Water

Aim for 80–100 oz (2.4–3 liters) per day. Warm water with lemon in the morning often jump-starts the bowels. Sip steadily; don’t chug only at meals.

2. Increase Fiber Gradually

Target 25–30 g of fiber per day. Best sources:

• Whole grains (oats, quinoa, brown rice, whole wheat)
• Beans, lentils, chickpeas
• Pears, apples, berries, prunes (or prune juice)
• Avocado, broccoli, leafy greens
• Chia seeds and flaxseeds
• Fortified cereals

Increase fiber gradually — adding too much too fast causes gas and bloating.

3. Move Daily

Even a 20–30 minute walk after meals stimulates the colon. Prenatal yoga and swimming are also excellent. ACOG recommends 150 minutes of moderate exercise weekly.

4. Don’t Ignore the Urge

When you feel the urge, go. Holding it dries the stool and worsens the cycle. Many people find a routine — like 20 minutes after breakfast — works well.

5. Try Probiotics

Some studies show probiotics improve bowel frequency in pregnancy. Yogurt with live cultures, kefir, sauerkraut, or an OB-approved probiotic supplement.

6. Use a Footstool (Squatty Potty)

Elevating your feet 6–8 inches puts your body in a squat-like position, which straightens the colon and reduces straining. This is gentle, free, and surprisingly effective.

7. Talk to Your OB About Stool Softeners or Laxatives

If diet and lifestyle aren’t enough, several options are generally considered safe in pregnancy:

Avoid mineral oil (impairs vitamin absorption) and castor oil (can stimulate uterine contractions).

Always check first with your OB. For more on safe options, see our pregnancy-safe medications guide.

What If Iron Is the Culprit?

If your prenatal’s iron seems to be causing constipation:

• Take it with a small amount of food (orange juice helps absorption)
• Split the dose if your OB approves
• Switch formulations — gentle iron, slow-release, or iron bisglycinate (often easier on the gut)
• Try every-other-day dosing (research suggests this can be more effective AND gentler)
• Talk to your OB before changing supplements

For prenatal vitamin guidance, see our best prenatal vitamins review.

When to Call Your OB

Most constipation is uncomfortable but not dangerous. Call your provider if you have:

• No bowel movement for 5+ days
• Severe abdominal pain
• Bleeding (more than a streak from straining)
• Persistent vomiting
• Painful hemorrhoids that worsen
• Constipation alternating with diarrhea
• Fever with abdominal pain

Severe constipation can sometimes signal bowel obstruction or other GI issues that need medical evaluation.

What to Eat (and Avoid) for Better Bowels

Eat More Of

• Prunes — 4–5 prunes provide ~3g fiber and natural sorbitol
• Pears with skin
• Berries (raspberries top the chart at 8g/cup)
• Oats and oat bran
• Whole-wheat toast
• Beans and lentils
• Avocados
• Chia pudding

Eat Less Of

• White rice, white bread, pasta (low fiber)
• Excessive cheese and dairy (can be binding)
• Bananas (especially under-ripe)
• Processed snacks

For full nutrition guidance, see our pregnancy-safe foods list.

Frequently Asked Questions

Can constipation hurt my baby?

No, constipation itself doesn’t harm the baby. The bigger issues are your discomfort, hemorrhoid development, and the temptation to use unsafe laxatives. Talk to your OB before reaching for anything stronger than diet and water.

Is straining dangerous in pregnancy?

Mild straining is fine. Excessive, repeated straining can worsen hemorrhoids, cause anal fissures, and contribute to pelvic floor weakness. Use a footstool, take your time, and don’t push hard.

Are prunes really effective?

Yes. Prunes are clinically shown to relieve constipation thanks to fiber + sorbitol + phenolic compounds. Try 4–5 prunes or 4 oz of prune juice daily.

Is MiraLAX safe in pregnancy?

Polyethylene glycol (MiraLAX) is poorly absorbed and is widely considered safe in pregnancy. Always confirm with your OB first.

Why is constipation worse in the third trimester?

Your uterus is at maximum size and mechanically presses on the rectum. Activity often decreases, and progesterone is still slowing things down. Hydration, fiber, and stool softeners often help.

💡 Related Resources: After baby arrives, visit our sister site baby.chparenting.com for newborn care, sleep training, feeding guides, and developmental milestones.

References

• ACOG — Common Discomforts of Pregnancy
• Mayo Clinic — Constipation in Pregnancy
• NIH MedlinePlus — Constipation
• CDC — Pregnancy Health

Medical Disclaimer: This is educational content, not medical advice. Always discuss laxatives, supplements, and persistent symptoms with your OB/GYN.

Written by

Vega Lin

Founder & Editor — Mother of 2 (Taiwan)

Vega writes Pregnancy Guide from the intersection of evidence-based research (ACOG, CDC, WHO) and her own experience as a mother of two. Completing her Master's in Digital Innovation at Tunghai University. Read more →

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