Research shows that constipation affects up to 38% of women during pregnancy. If you’ve ever been pregnant and had to suffer through this annoying symptom, congratulations! You are one of the lucky 38%. Throughout this article, we will explore what can trigger constipation and discuss ways to relieve it.
What Causes Constipation in Pregnancy?
There are a number of factors that play into pregnancy constipation. First, your hormones are all over the place during pregnancy. Progesterone increases dramatically in a very short amount of time, which causes gut mobility to slow down. Second, you are likely experiencing the extreme fatigue that comes along with growing a human. This means you are probably less active than normal, which is a big contributing factor to constipation. Third, your uterus is expanding to support that growing baby of yours. If it feels like your intestines are suddenly getting squished together, that’s because they are! You might even notice constipation being worse around the times your baby is going through a growth spurt. Fourth, your intestines absorb more water during pregnancy. This can lead to a dried out stool, which makes it harder to pass. Finally, your supplements might be inadvertently contributing to this nagging symptom. Iron and calcium are both found in prenatal vitamins, and they often worsen the symptoms of constipation in pregnancy. It seems unfair, because iron and calcium are both vital for your and your baby’s health!
How Can I Mitigate Constipation During Pregnancy?
While stool softeners and laxatives are generally considered safe to take during pregnancy, we definitely don’t want to rely on them every single day! There are more natural steps to take first, and that is what we’ll be discussing in this section. The first and easiest thing you can do to fight constipation is to drink more water. You are likely dehydrated and should aim for 8-12 cups of water per day. It wouldn’t hurt to increase the amount of water-rich foods in your diet either! This includes things like soups, smoothies, fruits, lettuce, etc. Second, try gradually increasing your activity level. Simply walking for 30 minutes per day can have so many health benefits, one of which is relieving constipation! Gentle stretching and mobility goes a long way as well. Third, include more gut-supporting foods in your diet. This includes things like yogurt, kefir, and maybe even a high-quality probiotic! Fourth, add more fiber-rich foods to your meal plan. This includes things like fresh fruit and vegetables, nuts and seeds, oats, and sweet potatoes. Finally, avoid processed food at all costs! If you can, eat whole foods that have been cooked fresh at home. Time may not always allow that, so be sure to keep yourself accountable for how often you are eating out or cooking frozen meals! Life is all about balance, so do your best and make improvements where you can.
Sara French, ACSM CPT, NASM CNC
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418980
https://unmhealth.org/stories/2023/06/5-tips-relieve-pregnancy-consumption.html
