Constipation is common during pregnancy and can be uncomfortable. The good news is that simple changes to your diet, fluid intake, activity and toilet habits may help keep bowel movements more comfortable and regular. Constipation means having hard or dry stools, difficulty passing stools, going to the toilet less often than usual, or feeling that you have not completely emptied your bowel. It is common during pregnancy and may be related to hormonal, dietary and physical changes.¹˒³

Constipation can begin very early in pregnancy, including during the first trimester. Hormonal changes, particularly increased progesterone, can slow down the movement of food through the digestive system. ¹˒³

For some women, constipation may become more noticeable as pregnancy progresses. It can be particularly common towards the later stages of pregnancy, when the growing uterus may put additional pressure on the digestive system. ACOG notes that constipation is common near the end of pregnancy.¹

However, there is no single month when constipation is guaranteed to be at its worst. Every pregnancy is different, and symptoms can come and go depending on diet, fluid intake, activity levels, iron supplementation and other individual factors.

Yes. Postpartum constipation can occur during the first few days or weeks after childbirth. It may happen because of changes in routine, reduced activity, dehydration, iron supplements, hemorrhoids or discomfort from a vaginal tear or other birth-related soreness. ACOG notes that bowel movements may be difficult for a few days after delivery.²

Maintaining adequate fluid intake, eating fibre-rich foods and gradually returning to physical activity when medically appropriate can help support comfortable bowel movements during the postpartum period. Healthy eating habits, enough fluids and regular physical activity can help manage constipation during pregnancy and support healthy bowel habits after delivery.¹˒³

1. Pregnancy Hormones Slow Digestion

During pregnancy, your body produces more progesterone to support your growing little one. While this hormone plays an important role, it also relaxes the muscles in your digestive system.

As a result, food moves more slowly through your digestive system, giving your body more time to absorb water. This can make your stools drier, harder, and more difficult to pass.

2. Your Growing Belly Puts More Pressure on Your Digestive System

As your little one grows, your uterus expands to make room. This can put extra pressure on your digestive system, making it harder for food and waste to move through your body and increasing the chance of constipation. 

3. Iron Supplements Can Sometimes Cause Constipation

Many mums-to-be are advised to take iron supplements to support healthy blood levels during pregnancy.

While iron is important, it can sometimes make stools harder and more difficult to pass. If constipation becomes uncomfortable, speak to your healthcare professional before making any changes to your supplements.

4. Moving Less Can Slow Everything Down

Feeling tired, having back aches, or simply feeling heavier during pregnancy can make it harder to stay active.

However, when we move less, our digestion can slow down too. Gentle activities like walking or prenatal exercises can help keep your digestive system working more smoothly.

If you're experiencing constipation during pregnancy, try these simple tips:

• Drink plenty of water throughout the day.

• Include more fibre-rich foods like fruits, vegetables, whole grains, and legumes.

• Stay active with gentle exercise, such as walking or prenatal yoga, if your healthcare provider says it's safe.

• Go to the toilet when you feel the urge don't hold it in.

If constipation persists or becomes severe, speak to your doctor or healthcare provider for advice.

Start the Day with Water

Drinking 1 glass (250 mL) of warm water after waking up may help get your digestive system moving. Adequate fluid intake is important because fibre works best when combined with enough water. 5

During pregnancy, aim to drink 6–8 glasses of plain water daily (approximately 1.5–2 litres), or follow your healthcare provider’s advice. Drinking enough fluids helps support healthy digestion, maintain hydration, and prevent stools from becoming hard and difficult to pass.5

Eat More Fiber at Every Meal

Fibre helps make stools softer and easier to pass. Increasing fiber intake gradually may help reduce constipation symptoms.³

Aim to include fiber-rich foods throughout the day, such as:

• Oats

• Wholemeal bread

• Brown rice

• Fruits

• Vegetables

• Beans

• Lentils

• Chia seeds

• Barley

Whole grains and legumes also provide important nutrients such as B vitamins and minerals that support overall maternal health.

Include Constipation-Friendly Fruits

Some fruits naturally contain fiber and sorbitol, which may help you go to the toilet more regularly.³

Helpful choices include:

• Pear

• Kiwi

• Prune

• Papaya

• Orange

• Apple with skin

Research suggests that kiwi and prunes may help improve stool frequency and consistency due to their fiber and natural compounds that help keep your digestion moving.⁴

Try adding fruits into:

• Breakfast oats

• Yogurt

• Smoothies

• Healthy snacks

• Desserts

Choose High-Fiber Snacks

Replacing processed snacks with fiber-rich foods may help improve daily fiber intake.

Better snack options include:

• Fresh fruits

• Unsalted nuts

• Dried prunes

• Whole grain crackers

• Yogurt with fruits

• Trail mix with seeds

Yogurt containing probiotics may also help support gut microbiota balance and digestive comfort in some individuals.⁴

Include Vegetables at Lunch and Dinner

Vegetables provide fiber, water, vitamins, and antioxidants that support digestive and overall maternal health.

Aim to fill at least half your plate with vegetables during main meals.

Examples include:

• Broccoli

• Spinach

• Pumpkin

• Long beans

• Carrot

• Cabbage

• Lady’s finger (okra)

Cooking vegetables with soups or stews may also help increase fluid intake.

Stay Hydrated

Water helps soften stools, making them easier to pass. Inadequate fluid intake may worsen constipation, especially when fiber intake increases.²

Helpful hydration tips:

• Carry a water bottle throughout the day

• Drink water with every meal

• Consume soups or clear broths

• Increase fluid intake during hot weather

• Limit excessive sugary beverages

Stay Physically Active

If approved by your healthcare provider, regular physical activity may help keep your digestion moving.¹

Examples include:

• Walking

• Prenatal yoga

• Swimming

• Light stretching

Even 20–30 minutes of walking daily may help support digestive health and reduce bloating.

Healthy Toilet Habits

Good toilet habits may also help reduce constipation symptoms.

Helpful tips:

• Do not ignore the urge to pass stool

• Set aside time in the morning after breakfast

• Avoid rushing during toilet visits

• Maintain a regular toilet routine

• Try placing your feet on a small stool while sitting on the toilet. This position may make it easier to pass stools.

Try to reduce excessive intake of:

• Fast food

• Fried foods

• Highly processed snacks

• Sugary beverages

• Refined grains

• Low-fiber foods

Balance and moderation are important. Completely restricting foods is usually unnecessary unless advised by a healthcare professional.

Breakfast

• 1 bowl (about ½ cup dry oats) oatmeal topped with: 

o 1 kiwi, sliced 

o ½ pear, sliced 

• 1 tablespoon chia seeds 

• 1 glass (250 mL) of warm water 

Morning Snack

• 1 medium orange 

• 1 small handful (about 30 g) of unsalted nuts 

• 1 glass (250 mL) of water 

Lunch

• 1 cup cooked brown rice 

• 1 palm-sized serving (90–120 g) of grilled fish or skinless chicken 

• 1–2 cups of stir-fried mixed vegetables 

• 1 glass (250 mL) of water 

Afternoon Snack

Choose one:

• 1 cup papaya, cubed or 

• 3–5 dried prunes 

• 1 small cup (150 g) of plain yogurt topped with ½ cup fresh fruits 

• 1 glass (250 mL) of water 

Dinner

• 1 bowl (about 1½ cups) of vegetable soup 

• 2 slices wholemeal bread 

• 1 cup mixed salad 

• 1 glass (250 mL) of water 

Before Bed

• 1 glass (250 mL) of water

Consult your healthcare provider if you experience:

• Severe abdominal pain

• Persistent constipation despite dietary changes

• Blood in stool

• Vomiting

• Severe haemorrhoids

• Sudden changes in toilet habits

• Constipation lasting more than a few weeks1,3

Do not self-medicate with laxatives or herbal remedies without professional advice during pregnancy.