3 Tips for Constipation During Pregnancy

Pregnancy can be a time of beauty and wonder. Sometimes the latter comes in the form of wondering how to deal with changes in even the most basic of bodily functions. Constipation during pregnancy is incredibly common and fortunately, there are tried a true tips to bring relief.

1. Fiber!
According to the National Fiber Council (yes, it's a thing!) high fiber foods include bran flakes, oatmeal, beans, broccoli, carrots, raspberries, and of course, prunes. For lunch, try tossing together a dark, leafy green salad with chopped carrots, lentils or black beans, and blueberries. Top with a light vinaigrette dressing and sesame seeds.

In the mood for something sweet? Try Chocolate Covered Katie's Oatmeal Krinkles! (Bonus: Chocolate Covered Katie's blog is chock full of delicious vegan recipes. Katie is a nutrition magician; she has recipes for deep dish cookies made with white beans and delectable black bean brownies!

Want added flavor and fiber? Try pistachios or dried fruit in your oatmeal cookie!

2. Exercise
Those same pregnancy hormones causing fatigue are also contributing to less frequent bowel movements. Unfortunately inactivity can also lead to sluggish digestion. Aerobic exercise during pregnancy gets your blood pumping and stimulates the intestines. Building a few brisk walks into your day can help get things moving.

3. Drink something hot
Some people start their days with coffee because it gets them going- in more ways than one! If this is you, you might be wondering if your morning cup of joe is still okay to have once you are pregnant. The American Congress of Obstetricians and Gynecologists (ACOG) states "that consuming fewer than 200 mg of caffeine (one 12-ounce cup of coffee) a day during pregnancy is safe."


If avoiding caffeine is more your cup of tea, you are in luck, as drinking tea can be just as effective. Always check with your OB, midwife, or a certified herbalist before partaking in an herbal tea blend, as some may not be totally safe for pregnancy.  Try a few slices of fresh ginger in a teapot of boiling water. Adding a bit of lemon juice is a complimentary taste, and both can aide nausea, as well as constipation.

Still miserable?
Avoid taking a laxative unless under the guidance of your care provider, as they can cause dehydration and uterine contractions. Ask your OB or midwife what they regard as safe for alleviating constipation during pregnancy