Constipation during pregnancy: what can you do?

The causes of constipation during pregnancy are multiple [2].

Gastrointestinal responses to hormones such as oestrogen and progesterone slow the movement of food through the intestine, which increases water absorption and promotes constipation.

Other causes include reduced physical activity (pregnant women are sometimes less active), lower levels of motilin (a gastric hormone that controls intestinal motility), increased absorption of sodium and water by the colon, and iron supplementation in pregnant women. Indeed, poorly absorbed forms of iron can cause constipation. Opt for iron bisglycinate forms, such as in our iron supplement for pregnant women Iron Mama, which contains a patented form with no side effects. 

Mechanical uterine obstruction is also observed, and is considered a major physiological factor. Later in pregnancy, the expanding uterus compresses the large intestine and can slow the movement of food through the gut.

In addition, many pregnant women modify their diet due to pregnancy nausea. Some women even find it difficult to drink as much water as usual, or become dehydrated due to vomiting in early pregnancy — all of which are factors that may help explain the causes of constipation during pregnancy.

Finally, the use of aluminium-based antacids, sometimes prescribed to manage acid reflux in pregnancy, may contribute to the onset of constipation [3].

Around one third of pregnant women experience haemorrhoids. Constipation often causes haemorrhoids, which are veins located around the anus and rectum that become swollen. Haemorrhoids can cause pain and light bleeding during bowel movements.

Other factors may contribute to their onset, including prolonged straining during bowel movements, a 30% increase in blood volume, progesterone-induced relaxation of venous smooth muscle, and increased intra-abdominal pressure due to uterine growth [1].

The causes of constipation and haemorrhoids are most often beyond our control, but that does not mean nothing can be done to relieve and manage them!

The recommended fibre intake for pregnant women is a minimum of 25 g/day, with a satisfactory intake set at 30 g of total dietary fibre per day [4].

Studies show that fibre consumption increases stool frequency as well as consistency [5]. 

To stock up on good omega-3 fats, our food supplement for pregnant women Omega Mama is ideal. 

And above all, it is important to drink enough water. Low water intake has been associated with a significant increase in constipation [6].

Adequate water intake alongside a good fibre intake is essential, as the effect of fibre on bowel transit is linked to water absorption — so if water intake is low, increasing fibre consumption may actually increase the risk of constipation. 

Jolly Bread

Our seeded bread mix gluten-free Jolly bread contains psyllium and may be beneficial for constipation! Bonus: it is rich in magnesium! 

You can seek support from a healthcare professional trained inpregnancy acupuncture, which helps to relieve constipation. 

You can also take action yourself with the following 2 points. 

Adjusting your posture and doing a little exercise

Good posture can ease your digestive issues. For example, a slouched position will compress your intestines and increase the risk of constipation.

Just as taking a little exercise, such as a walk, or doing some prenatal yoga suitable during pregnancy, will help to stimulate the intestines. Gentle exercise will softly massage your intestines. To find out more, see our article on sport and pregnancy.

Toilet positioning

In some traditional cultures, people do not sit to have a bowel movement — they squat! Studies show that this technique allows the colon and pelvic floor to be well aligned, which requires less effort and makes bowel movements easier [11]. It may also help to prevent and relieve haemorrhoids [12].

In practice, this is not quite so straightforward. A more accessible tip would be to raise your feet with a small stool or step and/or lean slightly backwards.

It may be wise to try not to strain "too hard". When you feel the urge to go to the toilet, go straight away and wait for your body to begin natural bowel movements before pushing. 
Bonus: it's a great way to prepare for labour — it helps you learn to release the pelvic muscles and encourages blood circulation, which reduces the risk of tearing!

Constipation and haemorrhoids during pregnancy can be difficult to avoid, but there are ways to help manage them: 
Drink enough water
Consume fibre with a balance of soluble and insoluble 
Choose foods with a good fibre-to-carbohydrate ratio
Eat healthy fats 
Do some gentle exercise such as yoga or walking