Constipation during pregnancy and postpartum: how to relieve it safely and naturally

Constipation during pregnancy and postpartum. Few discomforts are as common—and as rarely discussed—as this one.

During pregnancy, hormonal changes slow down intestinal transit. After childbirth, fear of pain, possible perineal tears, C-sections, hemorrhoids, or simply exhaustion can turn something as basic as going to the bathroom into a real challenge.

The good news is that there are safe and effective ways to relieve constipation and promote healthy bowel movements.

Why is constipation so common during pregnancy?

Up to 40% of pregnant women experience constipation at some point during gestation.

The main causes are:

• Increased progesterone, which slows down intestinal movement.

• Pressure exerted by the uterus on the intestines.

• Iron supplements.

• Less physical activity.

• Changes in diet.

• Reduced water intake due to nausea or digestive discomfort.

The result is often a combination of:

• Hard stools.

• Feeling of incomplete evacuation.

• Abdominal bloating.

• Gas.

• Discomfort or pain during defecation.

Constipation after childbirth: a reality nobody talks about

Many mothers distinctly remember their first attempt to go to the bathroom after giving birth.

And it's no coincidence.

After childbirth, factors that make bowel movements even more difficult can appear:

• Fear of damaging stitches.

• Perineal pain.

• Hemorrhoids.

• C-section recovery.

• Dehydration.

• Lack of rest.

• Changes in dietary routine.

Furthermore, many women consciously avoid going to the bathroom for fear of pain, which ultimately worsens constipation.

How to relieve constipation naturally

1. Increase fiber intake

Fiber helps increase stool bulk and softness.

Foods that are particularly helpful during pregnancy and postpartum:

• Oats.

• Kiwi.

• Prunes.

• Pears.

• Apples with skin.

• Legumes.

• Nuts.

• Leafy greens.

• Chia and flax seeds.

It's best to increase fiber gradually to avoid gas and bloating.

2. Drink more water than you think you need

Fiber only works properly when accompanied by adequate hydration.

During pregnancy and especially during breastfeeding, water needs increase significantly.

A simple sign: if your urine is very dark, you probably need to drink more.

3. Walk every day

You don't need intense exercise.

A gentle 20- or 30-minute walk can help stimulate intestinal movement and promote transit.

Bathroom posture also matters

It might surprise you, but the way you sit on the toilet can make a big difference.

Slightly elevating your feet with a small stool allows you to adopt a more squat-like position, facilitating evacuation and reducing strain.

This is especially important when there are:

• Hemorrhoids.

• Perineal stitches.

• Pelvic pain.

• Pelvic floor weakness.

What to do if you have hemorrhoids?

Constipation and hemorrhoids often form a difficult cycle to break.

The more we strain to have a bowel movement, the more pressure is generated on the veins in the anal area.

To relieve discomfort:

• Avoid straining.

• Keep stools soft through hydration and fiber.

• Use warm water to clean the area.

• Avoid harsh toilet paper.

• Prioritize gentle products that respect sensitive skin.

Are laxatives safe during pregnancy?

Some laxatives may be compatible with pregnancy or breastfeeding, but they should always be used under professional supervision.

Before taking any medication or supplement for constipation, consult your midwife, gynecologist, or healthcare professional.

When to consult a professional

Seek medical attention if:

• Constipation lasts more than a week.

• There is significant blood in the stool.

• Abdominal pain is severe.

• Persistent nausea or vomiting occurs.

• Hemorrhoids worsen significantly.

Most importantly: don't normalize suffering

Constipation is common during pregnancy and postpartum, but that doesn't mean you have to resign yourself to living with it.

Small changes in diet, hydration, movement, and bathroom habits can make a big difference.

Because recovering after having a baby is already demanding enough. Going to the bathroom shouldn't become another battle.