How to Deal With Pregnancy and Constipation

Increase your Fluid Intake

Mild dehydration during pregnancy can significantly contribute to an increase in constipation. If you're not taking in enough oral fluids, your body's homeostatic processes will take over and "conserve" extra fluid from your intestinal tract. This fluid conservation process makes it more likely for you to have "hard" stools that are uncomfortable to pass. The easiest solution to this problem is to drink plenty of fluids everyday. Aim for about two to two and a half liters (2000 to 2500 milliliters) of fluid intake per day. Avoid caffeinated beverages such as soda and coffee that can cause you to void excessively. Instead, concentrate on fluids that hydrate you, such as plain water, juice, milk, and sports drinks.

Increase your Fiber Intake

A lack of dietary fiber can also lead to constipation, especially in pregnancy, since the natural peristalsis of your intestinal tract is slowed down by the effects of your hormones.

Fiber acts as a bulking agent on your gastrointestinal tract, holding moisture, and making your stools softer. Therefore, an adequate intake of fiber makes it easier for you to stay regular and not get constipated. Aim for at least 60 grams of dietary fiber each day. To get more fiber in your diet, eat foods made with whole grains, like whole grain bread, muffins, and tortillas. Consider adding whole wheat flour in place of regular all purpose flour in your home baked recipes. Choose whole grain cereals and eat more oatmeal. Over the counter fiber supplements are also available, but you should consult your physician about their use.

Increase your Physical Activity

You may experience more fatigue during pregnancy, however you should not let that tired feeling keep you from staying active. Being up and moving around does a lot for the mobility of your GI tract and preventing constipation. The effects of gravity help food to move from your stomach and into your intestines. Increased physical activity also promotes blood flow to all of your organs and promotes digestion. Aim for at least 30 minutes of moderate activity, such as walking, every day. For more strenuous exercise or activity, you should consult with your physician or health care provider for their recommendations. It's easier to stay active if you enlist the help of a friend or partner to help support and encourage you during the process.