This post lists the fifteen best pregnancy constipation relief practices that helped me get my poop on while pregnant!
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This post is not intended to replace medical advice nor is it a medical diagnosis. For informational purposes only.
Pregnancy constipation is no joke.
When it comes to constipation, pregnancy brings it to a whole other level.
Constipation during pregnancy can cause us to feel sick and lethargic and carry more weight in our abdomen than we need.
Constipation wasn’t new for me, and regular bowel movements took a lot of intention and effort on my end.
By the time I was an adult, I had a career in helping people have healthy and regular bowel movements daily and teaching them proper gut health.
I did well for years with my bowel movements, but It was incredibly high maintenance.
I had to do Colon Hydrotherapy 2 times a month, take three probiotics a day, and a weekly supplement colon cleanser to keep my movements in check.
I would, no joke, have up to 3 bowel movements a day that was breezy and easy!
Well, once I fell pregnant, most of my remedies, aside from probiotics, weren’t recommended for pregnancy.
I couldn’t do colon hydrotherapy since it causes intrauterine contractions that could result in a miscarriage. I couldn’t take my weekly colon cleanser due to the high concentration of Aloe, which could be toxic to the baby.
I did not want to be constipated and carry a massive bowling bowl in my midsection too!
When it came to finding constipation relief, pregnancy threw me a curve ball in how to remedy it.
This post lists fifteen different pregnancy constipation remedies.
Pregnancy Constipation Relief Tips
From supplements to juicing, let’s get your pregnancy poops on track!
1. Magnesium
This was my holy grail of constipation relief. Did you know most of us peeps are deficient in magnesium?
This can cause headaches, toothaches, muscle aches, constipation, joint pain, etc. I genuinely feel our chronic pain issues have much to do with the population’s deficiency in magnesium.
I could tell I was deficient because I have always struggled with joint pain, muscle tightness, and chronic tension headaches. Magnesium helps because it is a muscle relaxer, including your colon. It helps your body relax so you can quickly let go of waste.
This was another fear of mine. Having to navigate what can sometimes be debilitating headaches that wouldn’t go away unless I slept would be difficult; being in so much pain, I would be drenched in sweat.
The only thing that would finally help would be prescription-grade ibuprofen which I didn’t want to take while pregnant.
As a last-ditch effort to rid myself of my tension headaches, I found that magnesium is an effective way to help muscle pain, so I took two 500mg of it one night.
Not only did it help my headache the following days, but it also helped me sleep and poop easily! I would never have thought that magnesium was a fantastic pregnancy constipation treatment! As long as I took magnesium daily, I was pooping like a queen, and my headaches were at bay.
Magnesium truly helped me feel so much better about my whole body overall. I would argue that it is one of the most fiber foods to combat pregnancy constipation! Be sure to add Magnesium to your pregnancy diet if you want to keep your poops on point! I used the 500MG Magnesium Citrate, and it worked wonders!
Magnesium was the only thing preventing my pregnancy migraines during my second trimester. Knowing I couldn’t take my prescription-grade ibuprofen or extra-strength Excedrin, I tried magnesium and am so happy I did. I felt so much better in my pregnant body; not so many prominent aches and pains during pregnancy.
Never imagined such an essential mineral could make a massive difference in my well-being.
I felt excellent if I took my magnesium regularly and had one or two easy bowel movements daily. Magnesium was a beneficial overall supplement during my pregnancy, and I still use it after pregnancy.
If I go up to 2-3 days without taking magnesium, I can tell as not only are my poops more problematic, but my headaches start returning, and my body begins to feel like the tin man all over again.
Magnesium is a must for me; You don’t need much.
Other Magnesium Supplements I Recommend for Pregnancy Constipation Relief:
- Nature’s Bounty 500MG Magnesium: An affordable magnesium option.
- Trace Minerals Liquid Magnesium 400MG: A liquid supplement can absorb much quicker and aid in quicker results. Please put it in your smoothie or tea since it may taste too “minerally” in plain water.
- MegaFood Magnesium Soft Chews: I understand if your gag reflex is sensitive AF right now; supplements and vitamins may be harder to take. These chews are a light flavor and are much easier to consume than pills.
2. Celery Juice
Okay, this is one of the fiber foods for pregnancy. You may need a juicer at home or buy it at the store. The one we have is the Hamilton Beach Big Mouth Juicer, and I have no complaints.
Celery juice is packed with water and minerals.
Being so hydrated is a great tool to keep you regular when you feel weighed down. Whenever I would be backed up and feeling like I needed a good poo, I would blend a breakfast juice to help clear it up.
You needn’t be a juicing expert to make decent green juice. It would contain celery juice, cucumber juice, lemon juice, apple juice, and spinach.
No joke, I would have the best bowel movement within an hour of drinking my juice. Celery, cucumber, lemon, and apple are all extremely hydrating and cleansing for your body.
I would some days use it as a detox drink and blend it before I ate anything else and drank it on an empty stomach.
You can even add some ginger or turmeric to it to tackle inflammation. It will clear your blood and give you energy for the day. It would give me energy and hydration while ridding my body of the most frustrating poop problems. I habitually made this juice every morning to keep my body clean, which also did wonders for my skin!
The perfect cleansing pregnancy constipation remedy!
Other Juicers I Recommend:
- Jocuu Slow Masticating Juicer: Juicers can be loud AF; this guy has a quieter motor, so you aren’t blasted with the noise of loud blades every time you juice.
- Magic Bullet Mini Juicer with Cup: A perfect juicer option for those with smaller counter space who don’t want a Spaceship Esq juicer.
3. Chia seeds
Chia seeds are full of antioxidants and magnesium and are fiber-rich. Magnesium benefits your overall well-being and can help relax your colon for more comfortable bowel movements.
This is also an excellent remedy for baby and pregnancy constipation. I didn’t use these too often since I took my magnesium supplement, but sometimes they give you an excellent extra poop boost.
They don’t taste like anything, and there are plenty of ways to prepare them. You can make chia puddings or parfaits.
I used the BetterBody Food Organic Chia Seeds. If you are feeling sassy, put them on your frozen yogurt or, even better, your ice cream! Or, if you’re like me and want something quick and easy, pour a small amount into your water cup for the day.
They will expand and become gelatin-like in consistency or baby bobs. You can’t taste them; they absorb super quickly, and you get a boost of antioxidants.
Chia seeds were a simple and effective way to keep my digestive and overall health in check while pregnant, and I love them! However, I wouldn’t eat them daily because they are higher in phytoestrogens.
I would put them in my water 2-3x a week, depending on how my digestion was feeling that week. If you want to combat constipation during pregnancy, chia seeds are the way to go! All in all, chia seeds are a great supplement to keeping you feeling good and healthy during pregnancy.
Other Chia Seeds I Recommend:
- Viva Naturals Organic Chia Seeds: 2 lbs of fresh vegan organic chia seeds!
- Anthony’s Organic Chia Seed: This guy is great if you aren’t a fan of the seediness of seeds lol. I use this powder in my daughter’s oatmeal or smoothies, which has the same benefits!
- Mayorga Organic Chia Seeds: If you LOVE the results of the chia seeds, go ham with this 3LB bag from Costco!
Related Reading: 25 Best Pregnancy-Safe Body Lotions, Creams & Oils
4. Squatty Potty
I know these look goofy, but I swear by these babies. I remember seeing these on Shark Tank when they were sold.
We had squatty potties in every bathroom in the house long before getting pregnant.
They are fantastic for opening up the hips and creating a comfortable sitting position to open the rectum.
Perfect for mothers struggling with pregnancy constipation.
This creates the ideal pathway for a smooth bowel movement with little pushing or discomfort. The squatting position is the best position for pooping.
However, we all know squatting on your toilet seat is not good practice. That is unless you want a broken toilet. I promise you once you’ve used one once, there will be no going back; you’re going to think to yourself:
“How have I gone this long pooping without one of these?”
You will find yourself trying to poop anywhere else but home and feel like an animal. The first time you poop somewhere else without a squatty potty, you will notice how much the squatty potty helps. You need this for your pregnancy constipation!
They aren’t expensive and come in a variety of materials. We chose bamboo, but they have plastic ones that work just as well. I promise you will be using these bad boys long after your pregnancies. Not to mention how amazing and helpful it was for my first postpartum poop!
However, be wary. If you get one of these, I promise your husband’s time on the pot will increase! Given that it helps you poop more effortlessly, you would think his trips would be swift.
However, it has made him more comfortable on the porcelain throne by preventing their legs from falling asleep.
Squatty Potties I Recommend:
- Bamboo Squatty Potty: This is the one we use and have in every bathroom!
- AmazerBath Collapsable Squatty Potty: This squatty potty is great if you want to put away your squatty potty once you’re finished doing your business! Fold and store it away for your next poop once you’re done!
- Plastic Orginal Squatty Potty: This guy is the affordable OG of the squatty potty operation!
5. Liquid IV Hydration Multiplier
Considering how pesky pregnancy constipation can be, sometimes we can never drink enough water or hydrate enough to soften our poops. An electrolyte mix can make a huge difference in your hydration levels and help keep your pregnancy constipation at bay.
One stick in a single glass of water equals three glasses alone; there is virtually no downside to adding electrolyte mix to your pregnancy diet. You can get these guys at your local Costco in bulk or try out flavors on Amazon!
I love the yummy strawberry flavor and adding fresh lemon detoxes and hydrates; woo!
6. Probiotics
Probiotics are essential to healthy bowel and regular bowel movements.
Maintaining a healthy biome with a balanced surplus of good bacteria in your gut is essential in preventing and treating pregnancy constipation.
Not every probiotic is alike, and it may take some trial and error to find the probiotic with the perfect medley of bacteria that agrees with your gut balance.
So don’t get surprised or discouraged if you feel more bloated or constipated after trying a probiotic; it just means those strains don’t serve you best. Finding what works for you is a game of trial and error.
You can talk to your doctor to see what they recommend if you feel stuck! The best way to prevent pregnancy constipation is to stay regular with your probiotic intake!
Find the proper pregnancy probiotics that work for you.
Other Pregnancy Probiotics I Recommend:
- Pink Stork Prenatal Probiotics: Can help minimize morning sickness.
- Best Nest Wellness Mama Bird Probiotics: A slow-release capsule to reduce heartburn and promote maximum absorption.
Related Reading: 9 Best Pregnancy Supplements New Moms Must Have
7. Colace
Colace is a tried and true and safe over-the-counter option for women struggling with pregnancy constipation.
Colace works by moistening the stool and making it softer to pass. It has been reported safe to take during pregnancy for occasional pregnancy constipation relief.
Make sure to drink water, use your squatty potty, and watch the magic happen! If you feel you have tried everything and nothing is working, Colace is a tremendous over-the-counter solution for pregnancy constipation and is raved about on pregnancy forums.
8. Lemon Water
Lemon water has been proven to be super good for your overall health. Putting lemon in your water promotes hydration and absorption, which is crucial for soft poops—drinking lemon water before your meals have been found to promote digestion.
The citric acid in lemon juice can boost gastric acid secretion, which helps your body break down food.
The more digested your food is, the more you absorb it, and the more processed and soft your poops will be.
Start a habit by drinking as much lemon water before meals as possible. Want it to work even faster? Heat it and add honey!
9. Psyllium Husks
When I was a Colon Hydrotherapist in San Diego, Psyllium Husk was frequently suggested when my clients were experiencing hard-to-pass poops.
Psyllium Husk is super fibrous because it contains mucilage that adds fluids and bulk to your stools.
Adjusting the stool consistency helps relieve pregnancy constipation and is gentle enough to use during pregnancy. However, always consult your doctor first to ensure it’s right.
Start little and work your way up. Too much can have the opposite effect and bind too much of your stool to where it’s even harder to pass. I remember a lady came in one day to the spa in so much pain because she took too much Psyllium Husk, and it made passing a stool naturally nearly impossible.
After treating her, she passed numerous softball-sized stools; no wonder she was so uncomfortable!
So to be safe, let your doctor know you are exploring Psyllium Husk and would like guidance on using it safely during your pregnancy.
Products That Contain Psyllium Husk:
- Metamucil: Daily Psyllium Husk Powder Supplement Sugar-Free Powder
- Konsyl Daily Psyllium Fiber Stick Packs – On-The-Go Fiber Supplement Powder
10. Flax Seeds
Flax seeds are super rich in fiber and Omega-3s! Both are things you need a ton of during pregnancy.
Flaxseed can help constipation due to its high fiber content and mucilage, a gel-like substance that acts as a natural laxative, softening the stool and promoting regular bowel movements. The fiber in flaxseed adds bulk to the stool, aiding its smooth passage through the intestines.
Flaxseed also supports healthy gut flora and contains anti-inflammatory properties, contributing to better digestion.
Add it to your smoothie, oatmeal, yogurt, and chia seeds, as we mentioned earlier, and you should be pooping in no time. It’s essential to start with a small amount and gradually increase. Consult a healthcare professional before using flaxseed or any supplements, especially if you have health conditions or are on medications.
It’s one of the best fiber foods for pregnancy.
Related Reading: 10 Best Pregnancy Sex Tips to Try ASAP
11. Acupressure
Acupressure is a traditional Chinese medicine technique that involves applying pressure to specific points on the body to promote healing and alleviate health issues like constipation. By stimulating certain acupressure points, the flow of vital energy, or “Qi,” is believed to be restored, improving organ function and overall well-being. Acupressure can be a less invasive way to relieve constipation during pregnancy for several reasons.
Firstly, acupressure targets points connected to the digestive organs, helping to improve digestion and promote muscle contractions in the intestines. Additionally, it induces relaxation and reduces stress, indirectly aiding bowel movements. Since acupressure is non-invasive and drug-free, it is often preferred by pregnant individuals concerned about potential medication effects on the baby.
12. Prenatal Massage
As a previous holistic wellness therapist, I am a HUGE advocate for Prenatal Massages. We used to get many pregnant women at our spa receiving a pregnancy massage. I also had a handful during my last trimester!
Your body works overtime in every way possible and carries much more weight than ever; a prenatal massage will help keep your aches and pains at bay. Massages help clear old stagnant fluid as your body produces healthier blood cells.
It enhances blood and lymph circulation, aiding in eliminating waste products from the body ( SUPER important during pregnancy ), which can support the digestive system and alleviate constipation.
Prenatal massage promotes relaxation and reduces stress and anxiety, improving sleep quality and potentially easing constipation. Beyond physical benefits, pregnancy massage provides emotional support and overall well-being, positively influencing bodily functions, including bowel movements.
I highly, highly, highly recommend you get at least ONE before you give birth just because you deserve some TLC, mama.
13. Bone Broth
My husband and I are MASSIVE Bone Broth advocates. Bone broth is incredibly rich and nourishing for our bodies because it is easily absorbed. We make a batch every week and drink a cup daily.
Broth can help relieve constipation due to its hydrating properties and potential mild laxative effect.
Being primarily composed of water, broth helps to keep the body hydrated, which can soften the stool and aid in its passage through the intestines. Broths made from bones, such as bone broth, may also contribute to gut health, essential for proper digestion and bowel regularity.
The broth is super rich in healthy fats, which help aid digestion, and has tons of collagen, which is good for your hair, skin, nails, and joints! Having a diet rich in collagen has been proven to reduce postpartum hair fallout too, so the fact it helps your poop is a perk!
14. Engage In Inner Bonding
So much of our emotions are locked in a black box in the wilderness, just waiting for a search and rescue team to find it and see what’s on it.
So many of us have lost connection with our inner child and don’t know how to feel our emotions healthily and productively; emotional constipation.
Emotional constipation can be a culprit for literal constipation. According to Dr.Margaret Paul, the author of The Inner Bonding: Six Steps To Healing Yourself and Connecting With Your Divine Guidance, much of our unchecked emotions can potentially result in physical pain, stress, depression, anxiety, and disease.
If we’re anxious beyond belief where we are so wound up we can’t even unclench our buttholes, it’s no wonder we struggle with constipation. Working on reconnecting with your inner child could help immensely in your overall health.
If you feel you have been wound up beyond belief and tight in your gut, and no amount of magnesium, water, celery juice, or anything helps you poop, maybe your inner energy is clenching, girl. It may be time you check in with that little girl who lives inside you still and see what’s going on.
I strongly suggest the Inner Bonding Workbook, I have been working through it, and it’s amazing the catharsis you go through and how much tension is released in feeling our emotions and not burying them down.
Related Reading: 41 Best Crystals for Pregnancy, Birth, and Healing
15. Unrefined Mineral Salt
Mineral salt is super beneficial in helping your body absorb fluids. You’re constipated because your stool lacks water and moisture, so it’s dry, dense, and heavy. This makes it hard for your body to pass.
The minerals in this salt, such as sodium, potassium, and magnesium, help maintain electrolyte balance in the body. This balance can support healthy bowel function and alleviate constipation.
You can use it to flavor their water with mineral salt, encouraging them to drink more throughout the day. Increased water intake can help prevent constipation by keeping the stool soft and promoting regular bowel movements.
My husband and I add a pinch or so to our waters, and doing this to your water could help keep you extra hydrated and your poops hydrated and soft.
Pregnancy Constipation
First Attempts to Remedy
As someone who struggled with constipation anyway, I was terrified about how pregnancy could make me the most uncomfortable woman on earth, carrying so much weight in front and not being able to poop.
Constipation in pregnancy is prevalent; even early pregnancy constipation before your belly looks like a basketball! So I figured there would be loads of ways to help. What sucks is what I would generally do to rid myself of my constipation was on the “do not consume” list for pregnancy. Sh*t. Literally.
What is a girl to do? With lots of trial and error, I found a few different ways to help keep me regular or relieve the occasional constipation I would get while pregnant. After searching through a sea of the same advice:
“Oh drink more water, eat more fruit, stay active.”
I wanted to punch my computer screen with how generic and unhelpful those tips were.
I drank SO much damn water while pregnant; I couldn’t get enough.
Also, I ate way more fruit and veggies during my pregnancy than I have my whole life, and I was in a water aerobics class and would reserve lanes at my local YMCA to swim independently. I also went on loads of walks. Still, I would have pregnancy constipation issues. You feel sluggish, heavy, and lethargic, and you can feel the waste in you weighing you down while suffering pregnancy constipation.
Pregnancy Constipation Is Another Level
Pregnancy constipation is the worst. Constipation in early pregnancy can even happen due to all the hormones coursing through your body.
You have a ton of weight not only concentrated on your midsection but the extra weight you carry all over your body, which makes existing more uncomfortable than it is without a massive watermelon pushing on your colon, making your pooping experience sh*tty.
Pregnancy pooping was a challenging problem and not something you can so quickly ask your husband for help or even your doctor! Even when I confide in my doctor, they would just lay on me the typical remedies that you hear over and over, I wouldn’t tell them I had already tried all of that but would thank them for their time anyway. With some trial and error, research, and patience, I found these remedies that did the trick more often than not.
Related Reading: 25 Best Postpartum Essentials Every New Mom Needs
When Does Pregnancy Constipation Start?
Early pregnancy constipation can start as early as 8 weeks!
Pregnancy constipation is more likely to occur early due to the high hormone rise.
This happens due to the rise of progesterone production in your body, making your bowels more sluggish.
That’s what happened to me.
Man, people don’t realize that your colon is a muscle.
Depending on the health and strength of that muscle can dictate how frequently you have bowel movements.
Like any muscle that isn’t used enough, it can grow weak and have a more challenging time doing its job.
Your colon contracts when moving waste along. This movement is called peristalsis. Little spasms keep your colon contracting and moving waste out promptly.
When this isn’t happening, you get constipated, and your colon can do all the work independently.
Why Do You Have Pregnancy Constipation?
A decent pregnancy constipation treatment can be brutal to find if you don’t know why you are constipated in the first place. Not enough exercise, fiber, water, and diet can significantly impact how our movements go or don’t go. Some people struggle with constipation more than others, which has nothing to do with their habits.
For pregnancy, constipation can happen due to hormonal changes in your body, as mentioned before. Since you are busy growing a baby, your body is doing everything possible to ensure it gets the nutrients it needs to be healthy. This means your digestive system slows down.
That way, your baby can suck up all the yummy vitamins and minerals in your diet. This leads to lots of bunny poops and heartburn. Yay! You also have a growing human in your body, taking up space from your organs, including your colon. All this pressure on your colon and digestive system slowing the movement can lead to severe backup and unsatisfying poops or hemorrhoids.
Best Pregnancy Constipation Relief
Although I struggled with constipation my whole life, I have been blessed by the poop Gods as they must have decided my digestive struggles were enough without butt blisters pushing me over the edge, but (lol butt) I digress.
If you feel like you are doing everything right, exercise, drink tons of water, eat all your fruits and vegetables, do all the yoga, and take all the probiotics.
You still aren’t seeing the results or getting the relief you need; you may need further intervention but don’t give up or get discouraged.
Regarding constipation during pregnancy, we must be intentional and safe to find relief.
Finding immediate constipation relief during pregnancy with home remedies is attainable but may require more trial and error.
You deserve to find relief, and you will get there whether you figure it out at home or need a doctor’s visit.