A tired stressed pregnant woman resting at home.

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Constipation is one of those pregnancy symptoms that rarely gets mentioned in appointments, either because it feels too minor to raise or simply too awkward. It affects up to 40% of pregnant women at some point, making it one of the most common digestive complaints across the whole nine months, and there is quite a lot that can actually help.¹

What helps with constipation in pregnancy?

Staying well hydrated through the day

Fluid intake makes a real difference to how the digestive system moves things along in pregnancy. Around 6 to 8 glasses of water across the day is a reasonable guide, and herbal teas and diluted juice count toward that too. Keeping a glass or bottle nearby and sipping steadily tends to work better than trying to catch up later in the day. How much fluid feels right can vary depending on activity level and the weather, and a midwife can help with any questions about what is suitable during pregnancy.²

Fibre-rich foods that support regular bowel movements

Eating more fibre keeps things moving and makes stools easier to pass. Foods that tend to make a real difference include wholegrain bread, wholemeal pasta, oats, fruit, vegetables, and pulses such as lentils and chickpeas. Bringing these in gradually tends to work better than adding a lot at once, and drinking plenty of fluid alongside them helps, since fibre works better when you are well hydrated.³

Gentle movement that supports digestion

Gentle movement can help encourage the bowels natural movement, called peristalsis. Walking, swimming, and pregnancy yoga are all options that tend to suit pregnancy well. You do not need to do a great deal for it to make a difference to how your digestion feels. If you have any pregnancy complications or have been advised to limit activity, check with your midwife or GP before making changes.⁴

Why constipation is so common in pregnancy

Progesterone, the hormone that rises steadily throughout pregnancy, relaxes smooth muscle across your body, including in your gut. This can lead to the normal movement of the bowel being slower, meaning food and waste take longer to pass through. One of the key roles of the bowels is to reabsorb water into the body, so the longer food and waste stay in the bowel, the more fluid is absorbed and the harder the stool can become. Later in pregnancy, your growing uterus also presses directly on the bowel, adding a physical element to the slowdown. These two things explain why constipation can start as early as the first trimester and carry on throughout.⁵

Recognising the symptoms

Constipation during pregnancy can look like fewer than three bowel movements a week, stools that feel hard or lumpy, noticeable straining, a sense that you have not fully emptied your bowel, or bloating and discomfort in your abdomen. You may notice some of these or all of them at different points.⁶

When to mention it to your midwife

Midwives and GPs hear about constipation regularly, so don't feel embarrassed to talk to them. If things are not improving or symptoms are getting in the way of daily life, an appointment is a reasonable next step rather than something to put off.

Sources

[1] NHS: Constipation in pregnancy

Constipation is very common during pregnancy, affecting up to 40% of pregnant women at some point.
[2] NHS: Constipation in pregnancy

Drinking plenty of fluids, particularly water, is one of the first-line recommendations for managing constipation in pregnancy. Aim for around 6 to 8 glasses, approximately 1.5 to 2 litres, of fluid per day.
[3] NHS: Constipation in pregnancy

Eating a diet high in fibre, including wholegrain bread, wholemeal pasta, fruit, vegetables, pulses, and oats, helps soften stools and promotes regular bowel movements.
[4] NHS: Constipation in pregnancy

Gentle exercise such as walking, swimming, or pregnancy yoga can help stimulate the bowel and ease constipation.
[5] NHS: Constipation in pregnancy

Progesterone levels rise during pregnancy and relax smooth muscle throughout the body, including the gut, which slows intestinal transit and contributes to constipation. The growing uterus also exerts physical pressure on the bowel as pregnancy progresses.
[6] NHS: Constipation in pregnancy

Symptoms of constipation in pregnancy include infrequent bowel movements (fewer than three times a week), hard or lumpy stools, straining, a feeling of incomplete emptying, and bloating or abdominal discomfort.