Finding Constipation Relief During Pregnancy: A Natural Way

Finding Constipation Relief During Pregnancy: A Natural Way

Hello, Awesome Expectant Moms! Are you going down the rabbit hole on Google asking, “What Can I Take for Constipation While Pregnant?” I know this might be too much information, but we're moms, and moms talk! So, when I was pregnant with my first daughter, I went 14 days without “going.” Yes, fourteen days! Let’s just say that labor was a breeze after that ordeal. I honestly can’t believe I didn’t call my doctor. What was I thinking?

Because of that experience, I actually waited seven years before deciding to have a second baby. While most people are thinking about not wanting to start changing diapers again, I was thinking, “I don’t want to go another 14 days without going.” Thankfully, after helping my daughter find constipation relief, I knew what constipation remedies could do to help myself. Thank goodness.

I felt a million times better during my second pregnancy. I started eating smaller meals and realized that what I ate was crucial for my constipation remedy. And while this isn’t in any medical journal, I swear my constipation during my first pregnancy exacerbated my all-day sickness. (Morning sickness? Yeah right.)

When you’re pregnant, there's so much happening. The excitement, the fear, the uncertainty, the joy... And the last thing you need is to feel like poop because you can't poop. You shouldn't have to deal with the uncomfortable "C" word - constipation, right?! While you're marveling at the miracle of creating life, you might find yourself seeking constipation relief in a bit of a bind, literally. Let's dive into some natural constipation remedies that are as gentle as your pregnancy glow!

Expectant Mother founds for constipation reflief from Ziggy Bars
Why Ziggy Bars | Constipation Relief While Pregnant?

First off, let's talk about why expectant moms tend to be constipated.

Pregnancy is a beautiful journey, but it often comes with its fair share of obstacles or challenges, and one common issue is constipation. Women naturally have a tougher time with constipation, but being pregnant can exacerbate the situation. Why can’t a girl just poop?!?

There are several reasons for this. I always thought it was only because of the prenatal vitamins. There’s actually quite a few reasons. Who knew?!

First off, let's talk about why expectant moms tend to be constipated. One big reason is the hormonal changes during pregnancy, especially with progesterone. This hormone is super important for keeping your pregnancy healthy, but it can slow down your plumbing. It relaxes the muscles in your intestines, which means food and waste move through your gut more slowly, and that can lead to constipation. Finding constipation relief during this time is crucial for your comfort.

Your precious little baby is sitting on your plumbing. It's like stepping on a hose. Secondly, as your pregnancy moves along, your growing uterus puts pressure on your intestines. This slows down the movement of stool even more. This pressure can make it even harder for expectant moms to keep things moving smoothly. Thanks for sitting on my poop chute, my sweet little one. A good constipation remedy can help alleviate this added pressure.

And let's not forget about my Achilles' heel, the one that plagued me for decades: iron supplements. Many pregnant women take iron supplements, and while they're super important for your baby's development, they can be a real pain in the rear. Literally. Iron can harden your stool, making it feel like you're trying to pass a brick. Ouch! And the kicker here is that iron makes your stool hard because what doesn't get absorbed into your body ends up in your stool, making it hard. Hey iron, thanks for helping my baby but you're still a jerk!

Help! What to do if you ARE constipated. 

First off, if you have any question in your mind if you should call your doctor and talk to them about your situation, the answer is always yes. Better safe than sorry. Especially when you’re expecting. 

Alright, let's talk about what to do if you're already in the thick of it and feeling like a clogged pipe. You're pregnant, you're constipated, and you're looking for some relief. Don't worry, I've got your back!

First things first, everyone will say water is your best friend. I know, I know, you've heard it a million times, but staying hydrated is key for constipation relief. It helps soften your stool and makes it easier to pass. But if you haven’t been drinking water and you’re constipated now, it’s like pouring water on a brick. Still, drink that water because it’s super important for a million reasons, especially when you’re pregnant. And you want to make sure the next stool in line is easier to pass. So, keep that water bottle handy and sip, sip, sip! Want to know more on why hydration is so important and what you can do to help yourself and your baby? 

Remember to ask your doctor about trying ANYTHING! That includes everything below.

Ziggy Bars is packed of nutrients for a healthy tummy
  • Stool softener (Colace): You need to talk to your doctor about this or taking anything, obviously. This can help a lot. Personally, I didn’t like it.
  • Psyllium: You can get this in a few ways. You can take Metamucil, which has no taste. Literally, you can put it in water and you won't taste a thing. You can get regular psyllium and drink it. This was a nightmare for me, but I did it because it worked. But now they have psyllium in capsules. You just pop a few here and there, and you're good to go. You must make sure to drink lots of water. I mean, chug, chug, chug. Want to know how psyllium helps? Put regular psyllium in a glass of water and leave it alone for a bit. Then take a look and maybe feel it. You'll see why it's so helpful. Buh-bye, constipation. Don't let the door hit ya on the way out.
  • Olive oil: This was a go-to of mine. I thought of it like lubing up a rock. I mean… isn’t that kind of what you’re doing when you're desperate for constipation relief? Consuming a small amount of olive oil on an empty stomach can sometimes help lubricate the intestines and ease constipation. I put it in a small glass with some orange juice. Stirred it and chugged it.
  • Fish oil or flaxseed oil: I know this can help. But I tried taking fish oil once and burped up fish all day and it was a hard no after that. While not specifically used as laxatives, these oils can help improve overall digestion and may provide some relief from constipation due to their omega-3 fatty acid content.
  • Coconut oil: My hero. You can put a little in something, like oatmeal, and it will help lube it AND make it a little softer. Less of lubing a rock. More like lubing a ball. And the medium-chain triglycerides (MCTs) in coconut oil can potentially help if you are already constipated. MCTs are a type of fat that is more easily digested and absorbed by the body compared to longer-chain fatty acids found in other oils. This quicker digestion and absorption process can help stimulate bowel movements and relieve constipation.
  • Chia seeds: Did someone say cha cha cha chia? This is my go-to now and my saving grace with my second pregnancy. Cue heaven opening up sound effects. It's like that tagline, I put that stuff on everything! It helps move things along and helps soften your stool. Want to learn more about chia and get some awesome recipes?

Now let's talk about getting ahead of the game and doing what you need to do in order to stay regular. No more passing a brick. Regularity is key!

Here's what I learned and know to be true. And it absolutely works for me, my family, and everyone that asks me for my personal advice on constipation relief. I'm known as the go-to "if you can't poop" lady. Lucky me. Lol. Anyway, as we know, fiber is our friend. But your best friend, the one that won't ever let you down, is the synchronization of 3 key elements:

  1. Soluble Fiber
  2. Insoluble Fiber
  3. Coconut oil

When you put these 3 things together, here's what happens:

The soluble fiber is the builder. It's found in foods like oats, apples, beans, flaxseeds, and psyllium. It dissolves in water and forms a gel-like substance in the digestive system. This is what you'll notice if you do the psyllium experiment like I mentioned earlier.

The insoluble fiber can be thought of like a broom or a brush that sweeps through your intestines, collecting waste and helping it pass more easily.

Now that you have both fibers building and sweeping your digestive tract, the third key is the coconut oil. It helps soften your stool and helps lubricate for an easier "go."

Here's a list of foods that are high in soluble fiber:

  • Oats and oat bran
  • Barley
  • Legumes (beans, lentils, peas)
  • Fruits (apples, oranges, pears, berries)
  • Vegetables (carrots, Brussels sprouts, broccoli)
  • Psyllium husk
  • Flaxseeds
  • Chia seeds
  • Nuts (almonds, peanuts)
  • Avocado

Here's a list of foods that are high in insoluble fiber:

  • Whole wheat bread
  • Bran cereals
  • Brown rice
  • Barley
  • Quinoa
  • Seeds (e.g., sunflower seeds, sesame seeds)
  • Nuts (e.g., almonds, walnuts)
  • Vegetables (e.g., carrots, cucumbers, zucchini)
  • Fruits with edible skins (e.g., grapes, apples, pears)
  • Leafy greens (e.g., kale, spinach, Swiss chard)

The key here is to load up on fruits, veggies, and whole grains. They're like little scrub brushes for your intestines, helping to move things along. You want to make sure to get plenty of BOTH fibers to help prevent or relieve constipation. Think of them as your natural constipation remedy. And if you're not a fan of munching on a bunch of broccoli, try a fiber supplement. Just be sure to talk to your doc before starting any new supplement.

If you are anything like me when I was pregnant, I couldn’t eat spinach if you paid me to. I was so sick with my first pregnancy. And I’m all about eating my veggies. My diet consisted of peanut butter and jelly sandwiches and bananas. And you know what that did? Stopped me up fo eva! 

So let’s be real here. It’s already hard to eat healthy normally. But to try to get in these healthy foods can be rough when you are nauseous all the time. So, for my second pregnancy, I did have a little nausea, but not too bad. But I definitely wasn’t loading the kale on my plate. 

I ended up snacking on the snacks I created for my first daughter that helped relieve her constipation. Now I make them for everyone. And they are delicious! They have the three elements: soluble fiber, insoluble fiber, and coconut oil you need to help you go if you are already constipated, and they’ll also help you stay regular. Or you can just eat them when you want a snack. The three elements in my snacks, now called Ziggy Bars, come from real whole foods. They are like eating oatmeal and fruit. But it tastes about a million times better. I’m actually eating one as I type this. And guess who never has issues going anymore? If you want to learn more or try them out, visit

Now I know you're tired from creating a life and literally making organs and whatnot, but exercise is very important for so many reasons. As far as your digestion goes, it really does help. Don't forget to move your body. I know you might not feel like running a marathon, but even a gentle walk can do wonders. I think of yoga as a way to move my body so my sweet little sunshine can get off my intestine and unkink the plumbing for a little while. Exercise helps stimulates your digestive system and can provide some much-needed constipation relief. 

Time to talk to the doc! 

If things are still not moving, it might be time to talk to your healthcare provider about other constipation remedies. For the love of everything, please do not be like me and wait so long. I wish I was kidding when I said how long it was. The healthcare professor might suggest a stool softener that's safe during pregnancy. Just remember, it's always best to check with your doc before trying anything new.

Constipation is no bueno. Staying hydrated, incorporating chia seeds into your diet, and maintaining a balance of fiber, healthy fats, and probiotics are all natural and effective ways to prevent constipation. Remember, your digestive health reflects your entire well-being, so take care of it with the right choices. And don't forget to keep moving and manage stress for a happy, healthy gut! Lastly, give yourself some grace. Pregnancy is tough, and constipation is just one of those annoying things that can come with it. You're doing great, mama!

Ziggy Bars is a Family Own Business | About the Author

About the Author

Rachel is the founder and co-owner of Ziggy Bars, a company dedicated to creating snacks that help all ages feel good. As a devoted mother of two daughters, Rachel's journey began when she sought to alleviate her own child's tummy troubles. This mission led her to develop Ziggy Bars, which have since expanded to support not only children but also seniors, expectant moms, and chemo patients. Rachel ran an in-home daycare to be home with her kids, combining her love for entrepreneurship with her passion for making a positive impact on people's lives through her snacks. 

With a background in corporate banking, real estate, and a business degree, Rachel is dedicated to her business and her family. In her free time (whatever that is), she enjoys spending time with her family, volunteering with her daughter's color guard team, and giving back to her community.

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