Constipation in pregnancy

Constipation is one of pregnancy’s less-glamorous but very common companions, and it can turn up at any stage. There are a couple of reasons for it: the pregnancy hormone progesterone relaxes your muscles (including the ones that move things through your bowel, so digestion slows down), your growing uterus presses on your bowel later on, and the iron in many pregnancy supplements can add to it. None of it is harmful, but it can be genuinely uncomfortable — and the good news is there’s a lot you can do.

The three big levers are fibre, fluids and movement. Aim for plenty of high-fibre foods — wholegrains, fruit and vegetables, legumes, nuts and seeds — and build them up gradually so you don’t just swap constipation for bloating. Drink plenty of water through the day, which helps the fibre do its job (fibre without fluid can make things worse). And keep moving: a daily walk or gentle exercise genuinely helps get your bowel going.

A few practical tricks help too. Don’t ignore the urge to go — hold on and it gets harder. Give yourself unhurried time on the toilet, and try using a small footstool to raise your knees above your hips, which straightens things out and makes passing a motion easier without straining. Straining is worth avoiding, partly because it can contribute to haemorrhoids.

If your prenatal supplement’s iron seems to be the culprit, mention it to your GP, midwife or pharmacist — sometimes a different formulation or dose helps, and you shouldn’t just stop it on your own, as iron matters in pregnancy.

If diet and lifestyle changes aren’t enough, don’t just put up with it. Your pharmacist, GP or midwife can recommend a laxative that’s safe in pregnancy — there are gentle options — rather than you reaching for whatever’s in the cupboard. It’s a common thing to ask about, so there’s no need to feel awkward.

A few specific foods have a helpful reputation, and there’s truth to it: prunes and prune juice, kiwifruit, pears, and psyllium or wholegrain cereals are all gentle, natural options worth a try. A warm drink in the morning can get things moving, and giving yourself a regular, unhurried toilet routine — often after breakfast, when the bowel is naturally most active — helps your body find a rhythm. Small, consistent habits tend to work far better than the occasional big effort, so build the fibre, fluids and movement into your everyday and give it a little time to settle in.

Most constipation in pregnancy is a simple nuisance, but a few things are worth a check. See your GP or midwife if you have constipation alongside significant tummy pain, if you notice bleeding from your bottom (often a sign of haemorrhoids or an anal fissure, both common and treatable), or if things don’t improve with the usual measures. And as always, severe or one-sided tummy pain is worth contacting your maternity unit about.

Constipation usually eases with these simple steps, and settles after birth. A bit of fibre, plenty of water, regular movement and a footstool cover most of it — small changes that make a real difference to your comfort.