How to Treat Pregnancy Constipation Naturally

Keep Active

Try to move and exercise every day; walking, swimming, dancing, yoga for pregnancy (consult a certified yoga instructor) or a low impact aerobic exercise is a good way to keep the digestive system moving and encourage regular bowel movements. Check with a health care professional before starting a new exercise program. Keigel exercises, otherwise known as pelvic floor muscle exercises are also important, as they help to strengthen the pelvic floor area, which in turn, helps with the efficient movement of the bowel. An added benefit is that Keigels help prepare and strengthen the pelvic floor area for labor.

Increase Water Intake

Try to avoid caffeinated drinks and sodas if possible and increase the intake of regular water. Soda is just not beneficial to the pregnant woman and baby and caffeine can actually encourage dehydration that may lead to constipation. A warm cup of non-caffeinated herbal tea or hot water with lemon may help to move the bowels. Try alternating between hot and cold drinks, as this may work for some women. Increasing fluids helps to move the stool through the bowel and encourages a softer and less painful bowel movement.

Increase Fiber Intake

Enjoy a diet full of fiber rich foods such as fruits, vegetables, whole-grain breads and cereals, figs, prunes and beans, as a diet low in fiber can cause constipation. Start slowly with increasing fiber to avoid gas and bloating. A small amount of wheat-bran added to cereal may take care of the problem also. Drink plenty of fluids when adding more fiber to the diet because if not, it could make the constipation problem worse.

Eat Small Healthy Meals

Eat several small meals throughout the day instead of three larger meals. This will give the digestive system chance to work more efficiently. Be aware that heavily processed foods such as white bread, cheese, processed meat such as sausages and bacon and all junk foods can encourage constipation.

Iron Tablets

Most pregnant women take iron tablets as a supplement during pregnancy and these could be exacerbating constipation. Check with a health care professional who may suggest an alternative, such as a slow-release iron supplement or a supplement with a lower level of iron.

Don't Put it Off

When you need to pass a bowel movement, don't hold onto it, find a bathroom and go. Holding onto a stool that should be passed, allows water to be absorbed from it and it becomes harder and more difficult to pass later on. Always know where the nearest bathrooms are.