According to some studies, between 11 and 38% of pregnant women experience gastrointestinal issues, including constipation during pregnancy at some point (1). When you are pregnant, constipation becomes more than simply a nuisance. The heaviness and bloating, paired with the expanding belly, can be excruciating. Read this post to know how you can get rid of your bowel discomfort without resorting to medicine and a few home remedies for treating constipation when pregnant. However, before attempting these cures, you should consult your doctor.
What Causes Pregnancy Constipation?
The increasing level of progesterone hormone in pregnancy slows down the functioning of the gastrointestinal system, resulting in constipation. Constipation and discomfort are higher in early pregnancy due to the backward tilting of the womb (retroversion) until about 12 weeks and a sudden change of progesterone level in the blood. During the second and third trimesters, the pressure exerted by the growing womb on your bowels will intensify the problem. Also, consumption of iron and calcium supplements, low-fiber diet, lack of exercise, dehydration, worry, and anxiety might cause or contribute to constipation. The rare and most severe causes include hemorrhoids and anal fissures (2).
Can Constipation Affect Pregnancy?
Yes, constipation could be very painful and irritating in the long run. It might cause abdominal pain, rectal bleeding, and hemorrhoids (2). To avoid all of these, you should start using remedies for relief, which we discuss in the next section.
How Common Is Constipation During Pregnancy?
A study shows that more women are likely to have constipation in the second trimester than in the third trimester. The graph here will help you understand the incidence and prevalence of constipation in pregnant women in the second and third trimesters.
Prevalence of constipation during pregnancy
Effective Home Remedies To Treat Constipation When Pregnant
Following are some of the effective home remedies to relieve pregnancy constipation.
1. Lemon
Why it works: Lemon supports digestion. The citric acid in lemon juice can help to induce bowel contractions and eases the stool passage (3). Since hot beverages can help to relieve constipation too, adding lemon to hot water is even more effective. How to include:
You will need half a lemon, one glass of warm water and honey if required. Squeeze fresh juice of half a lemon in a glass of warm water, and add honey to it for enhanced taste. You may consume it twice a day.
2. Water
Why it works: On dehydration, your body extracts water from the intestines, thus causing constipation. Drinking enough water will soften the stools, and enables easy bowel movements (4). How to include: You may take around eight to ten (8oz.) glasses of water during the day to get the desired amount of fluids.
3. Citrus fruits (Oranges)
Why it works: Oranges are rich in vitamin C, which is essential for overall good health. They also contain high fiber, lack of which will cause constipation (5). How to include: Eat one or two oranges (or any other citrus fruit) every day.
4. Ispaghula husks (Psyllium)
Why it works: It is an excellent source of dietary fiber and contains mucilage that absorbs fluids and adds bulk to the stools. It, therefore, softens the stools and helps relieve constipation (6). Due to its non-irritant property, the risk of having preterm labor remains unaltered. How to include: Ispaghula is available in sachets. Mix the contents of one sachet in a glass of water and drink immediately. Take this solution twice a day.
5. Flaxseeds
Why it works: They are an excellent source of omega-3 fatty acids which will retain body fluids. They are full of dietary fiber and also contain mucilage that aids in forming bulk around stools (7). How to include: Take around half a tablespoon of ground flaxseeds and add in any form to your diet. Increase the intake gradually to two tablespoons.
6. Massage
Why it works: Abdominal massage helps relieve constipation by relaxing the muscles, removing any discomfort, and stimulating bowel movements. A massage done while sitting, standing, or lying down, for 15 minutes will give you complete relaxation (8). How to include: Gently massage the abdomen using the flat part of your finger (instead of fingertips) in a clockwise direction. Start with the right side (the ascending colon), then just under your ribcage (the transverse colon), and then the left side (descending colon) of your abdomen. Always ensure your massage moves in a clockwise direction since that’s the direction of your bowel flow.
7. Reflexology:
Why it works: It is the application of pressure on the reflex points to stimulate the affected organ. Reflexology relaxes the body and eases the feeling of lethargy due to constipation (9). How to include: Ask your partner or someone to massage the upper soles of your feet for relaxation, as it eases digestion. You can also massage the edges of your palm if there is no one to help you. You might also place a water bottle beneath the sole of your feet, and roll it back and forth.
8. Acupressure
Why it works: Stimulating specific points in the body can activate the organs associated with that point. Applying pressure to the perineum is very useful in treating constipation (10). Perineal massage with appropriate oil is useful for preparation of a normal birth and also to relieve flatus and constipation. How to include: Find the correct point of the perineum, located in the middle of the abdomen. It is situated five centimeters below the navel. Press this point gently and increase the pressure gradually for around 30 times every day. However, you should not practice this during the later stages of pregnancy.
9. Eat more fiber:
Why it works: Fiber adds bulk to the digestive system, and aids in smooth bowel movement. It also supplies vitamins and antioxidants which are necessary for a healthy pregnancy (11). How to include: Good choices are legumes, beans, dried fruit (apricots, dates, raisins, figs, prunes), whole grains (oatmeal, quinoa, amaranth), nuts and seeds (almonds, hemp seeds, chia seeds), fruits (avocados, pears, berries) and cooked vegetables.
10. Consume healthy fats:
Why it works: Consuming enough healthy fat can improve your bowel movements. How to include: You may eat an avocado every day or add other healthy fat foods such as nuts to your diet.
11. Yogurt
Why it works: A rich source of probiotics, it helps with digestion by altering the microorganisms in your gut and increasing bowel movements (12). How to include: Consume one cup of plain yogurt every day.
12. Apple cider vinegar
Why it works: It contains pectin and acetic acid, which aid in digestion. (13). How to include: Put one tablespoon of apple cider vinegar in a glass of warm water and add a little honey to it. Mix and consume the solution every morning and night to see improvement.
13. Epsom salts
Why it works: Also called magnesium sulphate, it is highly helpful in relieving sore muscles. It’s laxative properties help treat constipation (14). How to include: Add one cup of Epsom salt to your bathing water, soak and relax in it for some time. DO NOT ingest it as the laxative effect can be too strong and could induce uterine contractions. Start using these natural remedies for relief from the unpleasant effects of constipation. If it is irritating and painful, it is time to check with your doctor for alternative healing options. Do not take any over-the-counter medicines without seeking advice from your doctor.
Have you tried any of these remedies for pregnancy constipation? Did they help? Share your experiences in the below comment section.
References:
- Pregnancy Constipation; Cleveland Clinic 19. Constipation in pregnancy, haemorrhoids and anal fissures; National Childbirth Trust 20. M Kuronen, et al.;Pregnancy, puerperium and perinatal constipation – an observational hybrid survey on pregnant and postpartum women and their age-matched non-pregnant controls; An International Journal of Obstetrics and Gynecology.
