profile picture of Micky Marie Morrison, PT, ICPFE
Micky Marie Morrison, PT, ICPFE
Contributing Writer

5 Simple Tips For Dealing With Pregnancy Constipation

At The Bump, there's no such thing as TMI. Learn why you're so stopped up these days and how to get things moving.

Talking about constipation is usually considered TMI. But a study from Loyola University Medical Center shows that nearly three-quarters of women experience constipation at some point during pregnancy, so it's definitely an issue worth addressing.

So now that it’s out there, we can skip the awkwardness and jump right to solutions. Constipation can make you uncomfortable at best, and at worst can increase your risk of other complications such as hemorrhoids, perineal varicose veins and pelvic organ prolapse.

The drastic hormonal shifts during and after pregnancy are the primary culprit for that stopped up feeling. Other factors include activity level, diet and stress or anxiety. Here are five things you can do today to get you going:

1. Drink 10 glasses of water a day. Dehydration worsens constipation. When your body needs water, your bowels slow even more and feces become harder. Simple as that. Before you have anything else to eat or drink, down two glasses of water. Then drink water steadily throughout the day.

2. Eat your fiber. Fiber makes the digestive process work more efficiently. Since fiber is not absorbed or digested by the body, it moves through the digestive tract, pushing all other intestinal contents with it. Soluble fiber also helps with constipation by absorbing water to make stools softer. Natural sources of fiber include all fruits and vegetables, whole grain breads and cereals and legumes like beans and lentils. Some fiber-packed options: broccoli, pears, raspberries, split peas, lentils, black beans and artichokes. Add a cup of bran cereal to your diet every day to boost your fiber quotient.

3. Take your time. Try to give yourself the time to go in the morning. After you’ve had your two glasses of water and high fiber breakfast, sit down to read the news or write a couple of emails for 10 minutes. Often, that’s all it takes to get things moving. Are you thinking, “Yeah right, who has time for that?” Truth is, you have to make the time. Get up 10 minutes earlier and put it into your routine. You'll see the results immediately and will be a happier mama for it.

4. Exercise regularly. Walking 20 to 30 minutes a day at a moderate pace not only burns calories and increases strength and muscular and cardiovascular endurance, it also stimulates intestinal movement.

5. A simple stretch (or two). Who knew that these great stretches for the lower back are also good for intestinal health!