Constipation in Pregnancy

Nov 7

Just when you thought you have experienced it all… “why is it so hard to use the bathroom?!”

Constipation is very common during pregnancy so if you’re experiencing it, *you’re not alone*.

What is it?

Someone who is experiencing constipation means that they are struggling to poop or have a bowel movement. This happens when the food that your body no longer needs hardens in the lower part of your digestive tract. This may cause abdominal pain or discomfort, difficult and infrequent bowel movements, and the passage of hard stools.

What causes it?

There are many reasons why you may experience constipation during pregnancy. One of the biggest factors is the hormonal changes that take place. The progesterone that increases throughout pregnancy relaxes your intestines. This slowdown in your digestive tract allows your body to absorb more water from the food you eat, which makes the waste more dried out and harder to pass.

Another reason constipation may be common during your third trimester is that your baby is growing making your uterus heavier. The heavier uterus puts extra pressure on your digestive tract, making it harder for waste to travel through and out of your body.

Another factor that may increase your chances of constipation is the extra iron in your prenatal vitamin. Too much iron can make it harder for the good bacteria in your bowel break down food.

The last factor that may play a part is your lifestyle. Diet, hydration, and exercise are some of the most important things to help your digestive system move waste out of your body with ease.

How can I prevent it?

Obviously the hormonal changes are out of your control during pregnancy. There are some things that are in your control and may make a difference. Awareness of your body and the changes it is making is very important. Try to be aware of how much fiber you’re eating, how much water you’re drinking, and how much exercise you’re getting. Having all of these factors in mind throughout your pregnancy may decrease the chances of constipation or the severity of it if it does end up happening.

Natural relief options

Eat 25-30 grams of fiber-rich foods per day.
Hydrate, hydrate, & hydrate! Drink 8-12 glasses of water each day.
Move your body! Try to get 20-30 min of moderate exercise 3x per week (swimming, yoga, walking, biking, etc.)
Add a probiotic to your diet. Increasing the good bacteria in your system will break down food more easily.
Ask your provider about adding a magnesium supplement. Usually 200 to 400 milligrams once or twice per day.
If constipation continues to be an issue, try switching prenatal vitamins!