12 Must Try Home Remedies To Treat Constipation During Pregnancy

Constipation is a common issue during pregnancy, affecting a significant number of expectant mothers. This condition is characterized by infrequent bowel movements, typically less than three times a week, and can include difficulty passing stools, hard or lumpy stools, and a sensation of incomplete evacuation.

Several factors contribute to constipation during pregnancy. Hormonal changes, particularly an increase in progesterone, relax the muscles of the intestines, slowing down the movement of food through the digestive tract. Additionally, as the uterus expands, it can put pressure on the intestines, further inhibiting bowel movements.

Dietary habits and lifestyle changes also play a role. Pregnant women often take iron supplements, which can lead to constipation. Furthermore, the reduced physical activity that sometimes accompanies pregnancy, along with dietary changes, can exacerbate the issue.

Managing constipation during pregnancy typically involves dietary adjustments, such as increasing fiber intake through fruits, vegetables, and whole grains, and ensuring adequate hydration. Regular physical activity, as approved by a healthcare provider, can also help maintain bowel regularity. In some cases, a healthcare provider may recommend safe stool softeners or laxatives.

# Dietary Fiber: Incorporate more high-fiber foods into your diet. Good sources include fruits (like apples, pears, and berries), vegetables (such as broccoli, carrots, and leafy greens), legumes (beans, lentils, and chickpeas), and whole grains (oats, whole wheat bread, and brown rice).

# Fiber Supplements: If dietary changes are insufficient, fiber supplements like psyllium husk (Metamucil) can be helpful, but consult your healthcare provider before starting any supplement.

# Water: Drink plenty of water throughout the day, aiming for at least 8-10 glasses.

# Warm Liquids: Warm fluids, such as herbal teas or warm water with lemon, can stimulate bowel movements.

# Exercise: Gentle exercise, such as walking, swimming, or prenatal yoga, can help stimulate digestion and promote regular bowel movements. Always consult your healthcare provider before starting any new exercise routine during pregnancy.

# Scheduled Bathroom Time: Try to go to the bathroom at the same time each day, especially after meals, to establish a regular bowel habit.

# Meal Size: Instead of having large meals, eat smaller, more frequent meals throughout the day to aid digestion.

# Natural Laxative: Prune juice and dried prunes are well-known natural remedies for constipation due to their high fiber content and sorbitol, a natural laxative.

# Relaxation: Taking a warm bath can help relax your abdominal muscles and may aid in bowel movements.

# Squatting Position: When sitting on the toilet, try elevating your feet on a small stool to mimic a squatting position, which can help ease the passage of stool.

# Iron: If iron supplements are contributing to your constipation, talk to your healthcare provider about alternatives or adjustments to your supplementation regimen.

# Gut Health: Probiotic-rich foods like yogurt or supplements can help maintain a healthy digestive system and promote regular bowel movements.