10 Home Remedies for Pregnancy Constipation

There are plenty of home remedies for immediate constipation relief during pregnancy, but not all suit all. Constipation during pregnancy is quite common (1), but most women choose not to talk about it because of embarrassment. The MotherToBaby states that hormonal changes, iron in prenatal vitamins, and pressure on the uterus can be the reason (2). While you may want to go for over-the-counter drugs for relief, self-medicating when pregnant could be harmful. Thus, it is best to try safe and tested pregnancy constipation remedies or consult your doctor for medication. Remember, constipation when pregnant is normal. You may try these home remedies for constipation during pregnancy first, and if you don’t find any relief, it is wise to contact your doctor.

Causes of Constipation During Pregnancy

Several reasons cause constipation during pregnancy. These include:

1. Lack of fibre in food and low water consumption

Morning sickness affects most mothers and makes it difficult to eat and sometimes even drink water. Moreover, lack of fibre in the diet causes constipation (3).

2. Changes in hormones

Your body’s muscles relax during pregnancy due to a surge in the production of progesterone. That also applies to your intestines. Slower digestion is a result of slower-moving intestines. This might cause constipation (2).

3. Changes in diet

Pregnant women tend to change their diet to provide for their growing fetus. This change could cause constipation.

4. Due to iron supplements

One of the causes of constipation in pregnant women is an increase in iron due to the prescribed supplements.

Though constipation can cause discomfort, it is easily remedied by a simple diet, lifestyle changes, and a few easy pregnancy-safe constipation remedies. While some offer immediate constipation relief during pregnancy, others help you gradually improve. Here are some remedies to help relieve constipation during pregnancy.

Natural Constipation Remedies for Pregnant Women

It is important to note that while some home remedies for constipation while pregnant may work fast, some may take time. It is important to be patient. Natural remedies for constipation during pregnancy are listed below:

1. Lemon

Lemon is great for digestion and helps flush out toxins and other undigested food. Adding lemon to a warm glass of water stimulates your sense of smell and taste and induces bowel contractions that help pass stools. You may want to dilute the concentrated juice by adding a little bit of water. This decreases the intensity of the lemon and adds a little fluid.

2. Water

Staying hydrated is a prime remedy for constipation. Around 8-10 glasses of water a day is recommended by the Cleveland Clinic, in general, and up to 12 glasses of water when you are constipated during pregnancy (4). This helps you get the desired amount of water in your body. In addition, the water will start softening the hard stool, ensuring that food moves smoothly through the digestive system.

3. Add Fibre to Your Diet

Adding a good amount of fibrous fruits to your diet will help you find relief from constipation during pregnancy. About 25-30 grams of fibre each day when you are pregnant is ideal to provide you with fibre (5).

Fibre-rich foods include

• Apple
• Banana
• Sweet potato
• Avocado
• Bran
• Brussel sprouts
• Carrot
• Chickpeas
• Quinoa
• Prunes
• Sweet corn
• Whole wheat bread
• Whole wheat pasta

3. Citrus Fruits (Oranges)

Citrus fruits like oranges have a high-fibre content and vitamin C. A major reason for constipation is a lack of fibre in your daily routine. It is one of the best remedies for constipation. You should consume around 30 gm of fibre in a day. Grapefruits also have high fibre content and could be consumed to treat constipation.

4. Prune juice

Mayo Clinic confirms that prune juice is one of the effective cures for constipation during pregnancy (6). You can have the juice around five times daily to ease constipation and soften the stool. If the concentrated taste of the prune juice is too strong, it can be diluted with a bit of water, and a slice of lemon can be added to enhance the taste.

5. Psyllium Bran or Ispagula Husk

Psyllium bran, also known as Ispagula husk and Isabgol, is one of India’s well-known home remedies for constipation. Ispagula husks contain mucilage that absorbs fluids and adds to the stool. If you choose this remedy, you must drink at least ten glasses of water daily. However, you should not opt for this remedy if you have heart ailments or high blood pressure. This cure should be used only if prescribed by a doctor.

6. Flaxseed

This is another very popular home remedy for treating constipation during pregnancy. Flaxseed is full of dietary fibre, which adds much-needed roughage to your diet and contains omega-3S. Even for this cure, you must supplement it with around ten glasses of water. You may also consider using flaxseed oil.

7. Massage

Constipation is inevitable during the early stages of pregnancy; however, you should not ignore it; it can escalate into a more severe problem. Massaging the stomach gently can provide relief from constipation. It has to be done in a clockwise motion. This remedy should be avoided if you are at risk of premature labour or the placenta is low-lying.

8. Reflexology

Reflexology is a safe method in which light pressure is applied to various unique points in the limbs. The method is entirely safe and natural. You can ask someone in the family to help and gently massage the upper soles of the feet to relax and ease the digestive system. If you are alone, then you can use the reflexology zones in the palm to get relief from constipation. Begin by massaging around the edges of the palm in a clockwise motion and working your way up. You may also place a water bottle under the sole of each foot and roll the bottle back and forth on the floor as you relax.

9. Acupressure

This ancient art of healing is found to be quite effective in treating constipation. The healer or practitioner believes constipation is usually caused by energy blockage (Qi). To release this block, you need to find the correct pressure point in the centre of the abdomen. It is located around 5 cm below the navel. Gently pressing this point and gradually increasing the pressure around 30 times daily helps. This remedy should be stopped at the later stages of your pregnancy. If you have a disposition to premature labour, this point must be pressed about 30 times and repeated during the day.

10. Laxatives

Laxatives are the second line of therapy that should be used once home remedies don’t work. There are two types of laxatives. One adds bulk to the stool, and the other induces contraction of the bowels. The laxatives add bulk to the stool by increasing the water content. However, these could lead to a bowel cramp. Improper use of laxatives can trigger a lot of side effects. Hence, they must be used efficiently and effectively. Laxatives help relieve chronic constipation. The chronic use of laxatives can lead to a lazy and twisted bowel. You should always consult a physician before you decide on using a laxative (7).

FAQs

1. How much water should I drink to reduce constipation during pregnancy?

About 8 to 10 glasses of water are sufficient to maintain the hydration levels in the body and provide relief from constipation. Proper hydration softens the stool and ensures smooth bowel movements.

2. Does prune juice relieve constipation during pregnancy?

Prune juice is a known constipation remedy. You can take about 4-5 glasses of prune juice spread throughout the day to reduce constipation. You may dilute it with water if the taste is too strong for you.

3. What are the risks of untreated constipation during pregnancy?

Untreated constipation can increase stomach discomfort and can result in bloating, haemorrhoids, and straining during bowel movements, which is not safe during pregnancy. It also lowers the general mood.

4. Can exercise help with constipation when pregnant?

Yes, 20-30 minutes of mild exercise like prenatal yoga, walking, and mild stretching can help improve intestinal activity, stimulating bowel movements (2).

5. When should I consult a doctor for constipation in pregnancy?

If your home remedies for constipation during pregnancy do not improve the symptoms or worsen them, if you notice blood in stool, severe abdominal pain or cramping, or vomiting, it is wise to consult your doctor without any delay (8). 

These natural remedies can help relieve you from the uncomfortable effects of constipation. However, if your constipation does not seem to respond to any of the home remedies or alternative healing techniques, then it is recommended that you consult your doctor.

Also Read:

Home Remedies for Cold in Pregnancy
Home Remedies to Stop Vomiting in Pregnancy
Home Remedies for Headaches during Pregnancy
Natural Remedies for Hemorrhoids (Piles) during Pregnancy

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Sources References

1. Wiley Online Library – Functional bowel disorders in pregnancy: effect on quality of life, evaluation and management

2. MotherToBaby – Navigating Constipation During Pregnancy: A Comprehensive Guide

3. NHS – Constipation

4. Cleveland Clinic – Pregnancy Constipation

5. NUM Health – 5 Tips to Relieve Pregnancy Constipation

6. Mayo Clinic – Pregnancy constipation: Are stool softeners safe?

7. National Library of Medicine – Treating constipation during pregnancy

8. Texas Children’s – Constipation and pregnancy: What every mom-to-be should know