Constipation in pregnancy and postpartum: how to relieve it safely and naturally

Constipation during pregnancy and postpartum. Few ailments are as frequent —and as little discussed— as this one.

During pregnancy, hormonal changes slow down bowel movements. After childbirth, fear of pain, potential perineal injuries, cesarean section, hemorrhoids, or simply exhaustion can turn something as basic as going to the bathroom into a real challenge.

The good news is that there are safe and effective ways to relieve constipation and promote healthy bowel movements.

Why is constipation so common during pregnancy?

Up to 40% of pregnant women experience constipation at some point during pregnancy.

The main causes are:

• The increase in progesterone, which slows down intestinal movement.

• The pressure exerted by the uterus on the intestines.

• Iron supplements.

• Less physical activity.

• Changes in diet.

• Reduced water intake due to nausea or digestive discomfort.

The result is usually a combination of:

• Hard stools.

• Sensation of incomplete evacuation.

• Abdominal bloating.

• Gases.

• Discomfort or pain when defecating.

Constipation after childbirth: a reality that no one talks about

Many mothers vividly remember their first attempt to go to the bathroom after giving birth.

And it's no coincidence.

After childbirth, factors may appear that further hinder bowel movements:

• Fear of damaging the stitches.

• Perineal pain.

• Hemorrhoids.

• Recovery from a cesarean section.

• Dehydration.

• Lack of rest.

• Changes in eating habits.

In addition, many women consciously avoid going to the bathroom for fear of pain, which ends up worsening constipation.

How to relieve constipation naturally

1. Increase your fiber intake

Fiber helps to increase stool volume and softness.

Foods that are especially beneficial during pregnancy and postpartum:

• Oatmeal.

• Kiwi.

• Plums.

• Pears.

• Apples with skin.

• Legumes.

• Dried fruit.

• Leafy green vegetables.

• Chia and flax seeds.

Ideally, fiber should be increased gradually to avoid gas and bloating.

2. Drink more water than you think you need

Fiber only works properly if it is accompanied by adequate hydration.

During pregnancy and especially during breastfeeding, water needs increase considerably.

A simple sign: if your urine is very dark, you probably need to drink more.

3. Walk every day

You don't need to do intense exercise.

A gentle 20 or 30 minute walk can help stimulate bowel movements and promote transit.

The posture you use for the toilet also matters

You might be surprised, but the way you sit on the toilet can make a big difference.

Slightly elevating the feet with a small stool allows for a position closer to squatting, facilitating evacuation and reducing effort.

This is especially important when there are:

• Hemorrhoids.

• Perineal points.

• Pelvic pain.

• Pelvic floor weakness.

What to do if you have hemorrhoids?

Constipation and hemorrhoids often form a difficult cycle to break.

The more effort we make to defecate, the more pressure is generated on the veins in the anal area.

To relieve discomfort:

• Avoid pushing too hard.

• Keep stools soft through hydration and fiber.

• Use warm water to clean the area.

• Avoid harsh toilet paper.

• Prioritize gentle products that respect sensitive skin.

Are laxatives safe during pregnancy?

Some laxatives may be compatible with pregnancy or breastfeeding, but should always be used under professional supervision.

Before taking any medication or supplement for constipation, consult your midwife, gynecologist, or other healthcare professional.

When to consult a professional

Seek medical attention if:

• Constipation lasts for more than a week.

• There is abundant blood in the stool.

• The abdominal pain is intense.

• Nausea or persistent vomiting appears.

• The hemorrhoids worsen significantly.

Most importantly: don't normalize suffering

Constipation is common during pregnancy and postpartum, but that doesn't mean you have to resign yourself to living with it.

Small changes in diet, hydration, movement, and bathing habits can make a big difference.

Because recovering after having a baby is demanding enough. Going to the bathroom shouldn't become another battle.