As uncomfortable as it is, constipation is a common symptom of pregnancy. The problem usually occurs because pregnancy hormones relax the muscles of the digestive tract, making food move more slowly through the intestines. While you can't control your hormones, making simple changes to your diet and lifestyle are usually enough to provide relief.
Foods
For many pregnant women, relieving constipation is as simple as changing their diet. Fiber helps create softer stools that are easier to pass, so include high-fiber foods in your meals and snacks every day. Sources of fiber include whole-grain bread, brown rice, beans, fruits, vegetables, whole-grain cereal and whole-wheat pasta. For a concentrated dose of fiber, BabyCenter recommends adding a few tablespoons of wheat bran to your bowl of cereal. Add fiber to your diet slowly, however, as eating too much too soon can cause uncomfortable gas and bloating.
Fluids
Drinking plenty of water is crucial for relieving constipation, since dehydration can make stools dry and hard. Fluids are particularly important when you're eating more fiber, because the two work in conjunction. Aim to drink 10 to 12 cups of fluids per day, recommends the American Pregnancy Association; most of your liquids should be water, but a glass of prune juice can also get things moving. Many women find that warm liquids, such as hot water and lemon, help ease constipation.
Supplements
If a fiber-rich diet with plenty of fluids isn't improving your constipation after several days, talk to your doctor about taking a stool softener or fiber supplement. The active ingredients in most stool softeners aren't absorbed by the body, so they're unlikely to harm your baby, reports the Mayo Clinic, but you should always speak with your doctor before trying one. She can tell you which types are safe for pregnancy, as well as recommend other measures for constipation relief. Avoid stimulant laxatives, herbal laxatives and mineral oil.
Other Ways to Relieve Constipation
Diet isn't the only thing that can affect your bowel movements during pregnancy. A sedentary lifestyle increases your likelihood of becoming constipated, so try to fit exercise into your regular routine. Even something as simple as a daily 15-minute walk can help you stay regular. Finally, if your prenatal vitamins contain iron, talk to your doctor about switching to an iron-free formula; iron can worsen constipation, and you may not need it if you're already getting enough from your diet.
