Foods for Constipation Relief: A Pregnancy Nutrition Guide

Foods for Constipation Relief: A Pregnancy Nutrition Guide

This blog delves into pregnancy nutrition, focusing specifically on constipation relief. Pregnancy is an extraordinary journey but also presents challenges, particularly in maintaining a nutritious diet. We'll explore a variety of foods that not only cater to your taste buds and provide essential nutrients to alleviate constipation during pregnancy.

Takeaway Topics:

  1. Nutrient-Rich Foods for a Healthy Pregnancy: Leafy greens, whole grains, legumes, nuts, seeds, and fruits are highlighted for their nutritional benefits, including fiber content crucial for combating constipation.
  2. The Nutritional Powerhouses: A closer look at vital nutrients like protein, calcium, iron, folate, and omega-3 fatty acids, outlining their significance for the baby's development and the mother's well-being during pregnancy.
  3. Foods to Focus On for Constipation Relief: Emphasizing the importance of fiber-rich foods, hydrating foods, and probiotic-rich options for maintaining digestive health and alleviating constipation during pregnancy.
  4. Dealing with Constipation in Pregnancy: Natural remedies like staying hydrated, exercising regularly, consuming fiber-rich snacks, and incorporating prunes into the diet are discussed to address constipation issues during pregnancy.
  5. Creative Ways to Incorporate Greens and Legumes into Your Diet: Practical tips and recipes are provided to make incorporating leafy greens and legumes into your diet enjoyable and convenient, offering alternatives like salads, smoothies, kale chips, soups, and stews.
  6. Nourishing Your Journey: Summarizing the importance of a balanced, nutrient-rich diet during pregnancy, emphasizing consultation with healthcare providers for personalized advice, and promoting a supportive community for pregnant individuals through resources like Ziggy Bars' blog.


Pregnancy is a magical time, full of wonder and excitement. But let's face it, it also comes with its share of obstacles, particularly when it comes to nutrition. Eating right is crucial for both you and your little one. So, what food should you eat during pregnancy to ensure you're both thriving? I've got you covered with some awesome suggestions that are not only delicious but packed with nutrients for constipation relief.

Nutrient-Rich Foods for a Healthy Pregnancy

  • Leafy Greens: I give you the superheroes of the plant world - leafy greens like spinach, kale, and Swiss chard. These nutrient powerhouses are loaded with vitamins A, C, K, and folate, essential for your baby's development. Plus, they're high in fiber, which can help with that pesky pregnancy constipation. I have some clever ways to get more into your diet. I added the recipes below.
  • Whole Grains: Whole grains like quinoa, brown rice, and oats are not only satisfying but also provide essential nutrients like fiber, iron, and B vitamins. They're fantastic for keeping your energy levels up and supporting your baby's growth, making them some of the best food for pregnant women.
  • Legumes: Legumes such as beans, lentils, and chickpeas are a great complement to your pregnant diet. They are a nutritional powerhouse for pregnancy, delivering protein, fiber, iron, and folate can help lower constipation during pregnancy.
  • Nuts and Seeds: such as walnuts, almonds, and chia seeds, are excellent healthy fats, protein, and fiber sources. They're great for snacking or adding to your morning oatmeal. Throw them in a purse or your car. They are a great snack to take everywhere. Walnuts and chia seeds offer omega-3 fatty acids are particularly important for your baby's brain development.
  • Fruits: Fruits like berries, oranges, and bananas are not only refreshing but also full of vitamins, fiber, and antioxidants. They're ideal for satisfying your sweet tooth while providing essential nutrients for your growing baby, making them a key part of what food to eat during pregnancy.

The Nutritional Powerhouses: A Deeper Dive

With pregnancy, there is rapid growth and development for your baby, and your body needs extra nutrients to support this process. Here's a closer look at why certain nutrients are crucial and how they benefit both you and your baby:

  • Protein: Essential for the growth of fetal tissue, including the brain, and the development of maternal tissues. It helps build the baby's muscles and supports the mother's expanding uterus and breast tissue.
  • Calcium: The development of strong bones and teeth in babies. For the mother, it helps prevent bone density loss and maintains proper nerve and muscle function.
  • Iron: Crucial for making hemoglobin, the protein in red blood cells that carries oxygen. For the baby, it's essential for brain development. For the mom, it helps prevent anemia, an often occurring condition in pregnancy that can cause fatigue and complications.
  • Folate (Folic Acid): Helps to avoid neural tube defects, which are significant brain and spinal cord abnormalities. It also supports the growth of the placenta and fetus and helps prevent anemia in the mother.
  • Omega-3 Fatty Acids: Necessary for the development of the infant's brain and retina. For the mother, they may help prevent preterm labor and postpartum depression.
A Pregnancy Nutrition Guide for Constipation Relief

Foods to Focus On: The Benefits Unveiled

Now that we understand the significance of these nutrients, let's explore how specific foods can provide them and benefit both mom and baby:

  • Fiber-Rich Foods: Foods like whole grains, fruits, vegetables, and legumes not only provide essential vitamins and minerals but also help maintain a healthy digestive system, reducing the risk of constipation in pregnancy.
  • Hydrating Foods: Staying hydrated is critical for maintaining amniotic fluid levels and supporting the baby's development. Foods with high water content, such as watermelon and cucumbers, can help stay you hydrated and also provide essential nutrients.
  • Probiotic Foods: Vegan options like sauerkraut, kimchi, tempeh, and coconut yogurt contain beneficial bacteria that can improve digestive health, enhance the immune system, and may lower the chance of complications during pregnancy.

Listening to Your Body: When to Seek Help

If you ever think, 'I should ask my doctor...' do it! It's always better to be safe than sorry, especially when you are expecting. And while these dietary changes can help manage constipation, it's important to consult your doctor if you experience severe or persistent symptoms. They give tailored guidance and ensure there are no underlying health issues.

Dealing with Constipation in Pregnancy: A Closer Look

What happens when we don’t eat healthily when we are expecting? We get backed up. Constipation is a typical problem during pregnancy due to hormonal changes and strain on the intestines. Here are some natural remedies and their benefits:

  • Stay Hydrated: Water helps soften stool and promotes regular bowel movements, providing relief from constipation.
  • Regular Exercise: Physical activity helps stimulate the digestive system and can alleviate constipation.
  • Fiber-Rich Snacks: Ziggy Bars are a delicious and convenient way to increase your fiber intake. Packed with wholesome ingredients, they can help support healthy digestion and provide constipation relief during pregnancy.
  • Fiber Supplements: Supplements like psyllium husk can add thicken the feces and make it easier to pass.
  • Prunes: Not prune juice. It’s yummy, but not helpful. All the important stuff has been taken out to make it into juice. Make sure you're eating actual prunes. These contain sorbitol, a natural laxative that can help relieve constipation.

Hydration is Key

Don't forget about hydration! Drinking enough of water is essential throughout pregnancy. It helps with digestion, nutrient absorption, and can even ease constipation. Aim for at least 8-10 glasses of water a day, and feel free to add a piece of lemon or cucumber for a refreshing twist.

Creative Ways to Incorporate Greens in Your Diet

Pregnant eating habits for constipation relief

Let's be real for a minute. Most of us are not going to eat like a rabbit just because we're expecting. But we know how important it is to get in those greens. My favorite way has always been what I call a B.A.S. – a big ass salad. I put in different kinds of greens, a homemade balsamic vinaigrette, some nuts or seeds, maybe some baked tofu, and some type of croutons (Trader Joe's has the most amazing ones). It's important to leave out the harmful stuff. Don't add bacon bits, not even the fake kind. Bacon bits and the fake ones have a lot of artificial stuff in them, including MSG. Not to mention sodium. You'll blow up like a pregnant balloon. Also, make sure to steer clear of those creamier dressings like ranch. We all love ranch, but you know what doesn't love ranch? Our bodies.

Another way I like to get in greens is a green smoothie. When you first make it, I'm not going to lie, it looks like liquid grass. I was so hesitant to drink this. But now I look forward to them. I wish I would have known about this in my first pregnancy. Here's the recipe:

Green Smoothie Recipe

  • 1 green apple
  • A handful of mango (I get frozen and let it thaw)
  • Ginger (I get the ginger cubes from Trader Joe's)
  • A handful of spinach or kale (I like kale more. Kale actually doesn't have much flavor)
  • Half a cucumber
  • Fresh lemon juice

Blend everything in a blender. A Vitamix is the best because they come out nice and smooth. But when I didn't have a Vitamix and it had tiny green bits in it, I still drank them. Trust me, it ends up being incredibly refreshing. And I noticed that it helped a ton with my pregnancy brain and my energy. I still drink one every day and I am very productive.

Another way to get in some greens that makes it really easy is to blend fresh pineapple and spinach. You won't even taste the spinach. This is great for kids too. But you may need to put it in a non-see-through cup so they don't see the green and refuse to try it.

Here's another great way to get in some kale:

Basic Kale Chips Recipe

  • 1 bunch of kale (about 8 to 10 ounces)
  • 1 tablespoon olive oil
  • 1/4 teaspoon sea salt (or less, always try to use as little salt as possible)
  • Optional: 1/4 teaspoon garlic powder or any flavor of your choice


  • Preheat Oven to 300°F (150°C).
  • Prepare Kale: Wash the kale and thoroughly dry the leaves. Remove the stems and break the leaves into bite-sized pieces.
  • Season: Place the kale pieces in a large bowl. Spray with olive oil and garnish with sea salt and optional seasonings. Gently massage the oil and seasonings into the kale leaves to ensure they are evenly coated.
  • Arrange: Spread the kale pieces a single layer on a baking sheet lined the parchment paper. Make sure the pieces are not overlapping to ensure even baking.
  • Bake: Bake in an already heated oven for 10-15 minutes, or until the edges of the kale chips are slightly browned and crispy. Keep an eye on them to prevent burning.
  • Cool: Put away the baking sheet from the oven and keep the kale chips cool for a few minutes. They will become even crispier as they cool.
  • Serve: Enjoy your homemade kale chips as a healthy snack!

Easy Ways to Incorporate Legumes into Your Diet

Legumes are incredibly versatile and can be easily added to your meals, making them some of the best food for pregnant women. Here are some simple ideas:

  • Soups and Stews: Add lentils or beans to your favorite soups and stews for a substantial and healthy meal, providing natural constipation relief.
  • Salads: Toss some chickpeas or black beans into your salads for added protein and fiber, which are essential for what food to eat during pregnancy.
  • Dips: Make a healthy dip like hummus using chickpeas, or a black bean dip for a tasty snack, serving as a constipation remedy natural.
  • Patties: Mash up some lentils or beans with spices and breadcrumbs to make delicious vegetarian patties, perfect for constipation in pregnancy.
  • Stir-Fries: Add lentils or beans to your stir-fries for a protein boost, aiding in constipation relief during pregnancy.

Simple Lentil Soup

Here's a quick and easy recipe for a nourishing lentil soup, a great addition to the best food for pregnant women. You can also make a lot and freeze some to eat later. 


  • 1 cup of dried lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves of garlic, minced
  • 4 cups of vegetable broth
  • 1 can of diced tomatoes
  • 1 teaspoon of cumin
  • Salt and pepper to taste
  • Olive oil


  • In a large pot, heat a tablespoon of olive oil over medium heat.
  • Add the onion, carrots, and celery and cook until softened, about 5 minutes.
  • Add the garlic and cumin and cook for another minute.
  • Add the lentils, vegetable broth, and diced tomatoes. Bring to a boil.
  • Reduce the heat to low and simmer for about 30 minutes, or until the lentils are tender.
  • Season with salt and pepper to taste.
  • Serve hot and enjoy!

Conclusion: Nourishing Your Journey

With pregnancy comes rapid growth and development for your baby, and your body needs extra nutrients to support this process. Focusing on a balanced, protein-rich diet, calcium, iron, folate, and omega-3 fatty acids, you can help protect the health and well-being of both you and your baby. And remember, if you're ever in doubt about your diet or need more personalized advice, always consult with your healthcare provider. Happy eating, mamas!

Want to learn more?

pregnancy nutrition for constipation relief
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For more tips on pregnancy nutrition and managing common concerns like constipation in pregnancy, check out our blog at Ziggy Bars. We're here to support you through every stage of your pregnancy journey with wholesome, delicious snacks and helpful advice. Let's make this journey a joyful one together!

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