Constipation is a common occurrence during pregnancy. Hormonal changes slow your digestive tract movement, and the larger your baby gets, the more your uterus presses on your intestines, which also contributes to constipation. There's also a nutritional component to the condition: Getting too much of certain nutrients and not enough foods that stimulate bowel movement also can play a role.
Iron
You need extra iron during pregnancy to ensure that your baby gets adequate amounts of oxygen. Iron also helps combat fatigue and weakness. Because iron is so crucial to a healthy pregnancy, it's commonly added to prenatal vitamins. For some women, the iron in prenatal vitamins causes constipation. If you're one of those women, talk to your doctor about switching to a vitamin that doesn't contain iron. You'll need to pay careful attention to your diet to assure you get the recommended 30 mg of iron per day, according to the Cleveland Clinic. Meats, legumes, green vegetables, sweet potatoes and berries are a few examples of iron-rich foods.
Fiber
You need 25 to 30 g of fiber daily when you're pregnant, according to the American Pregnancy Association. Both too much and too little fiber can lead to constipation. If you're not eating enough fiber, increase your consumption slowly by adding a serving of whole grains, legumes or fiber-rich fruits and vegetables to each meal. Once you've adjusted to your new fiber intake, gradually add more, such as a fiber-rich snack or an extra serving of vegetables at mealtime. If you experience more or worsened constipation, slow the rate you increase your fiber consumption.
Fluids
Since your digestive system isn't working as quickly as it usually does, adequate fluid intake becomes even more important to healthy bowel function. Too little fluid creates hard, thick stool that doesn't pass as easily as moist, light stool. Aim for 10 to 12 cups of fluid each day, recommends the American Pregnancy Association. Choose foods that contain a lot of water, such as fruits and vegetables, to further increase your intake.
Finding Relief
If tweaking your approach to nutrition doesn't ease constipation symptoms, you might need medical intervention. Some stool softeners and laxative products are safe during pregnancy, but many are not, according to Roger W. Harms, M.D., on MayoClinic.com. Always talk to your doctor before taking any type of laxative, stool softener of fiber treatment, even if the label indicates it's safe for use during pregnancy. You shouldn't go more than three days without a bowel movement, according to Harms.
