Natural Remedies for Constipation During Pregnancy

Constipation is one of the most common and uncomfortable challenges of pregnancy. Between rising progesterone levels that slow your digestive system, prenatal vitamins (especially iron), growing pressure from your uterus, and sometimes just not drinking enough water, it's no wonder things can get... stuck.

The good news? There are gentle, effective remedies rooted in nourishing your body and supporting your digestion naturally.

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Why It Happens

Progesterone relaxes smooth muscle throughout your body—including your intestines—which slows transit time. Add in the physical pressure of your growing baby, dehydration, and iron supplementation, and you've got the perfect recipe for sluggish bowels. Your body is doing exactly what it needs to do hormonally; we just need to support it.

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Gentle, Effective Remedies

1. Hydration First

Drink at least 8–10 glasses of water daily, more if you're active or it's hot outside. Start your morning with a glass of warm water with fresh lemon juice—it helps stimulate your digestive system and supports liver function. Herbal teas like dandelion root or roasted chicory can also be helpful and nourishing.

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2. Fiber-Rich Whole Foods

Your gut needs bulk to move things along. Focus on:

• Fruits: Prunes, pears, apples (with the skin), berries, figs, dates

• Vegetables: Leafy greens, sweet potatoes, broccoli, carrots

• Whole grains: Oats, quinoa, brown rice, whole wheat

• Legumes: Lentils, black beans, chickpeas

Prunes and prune juice are especially effective—they contain sorbitol, a natural laxative. Try 4–6 prunes in the morning or a small glass of prune juice.

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3. Healthy Fats

Don't skimp on fat—it lubricates your intestines and helps things glide through. Add:

• Avocado

• Olive oil (drizzle on salads or veggies)

• Coconut oil

• Nuts and seeds (especially flaxseeds and chia seeds)

Flaxseed meal is particularly helpful: stir 1–2 tablespoons into smoothies, oatmeal, or yogurt daily.

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4. Magnesium Support

Magnesium is a gentle, natural muscle relaxant that also draws water into your bowels to soften stool. Many pregnant women are low in magnesium anyway, so this can serve double duty.

• Magnesium citrate or magnesium glycinate (300–400 mg at bedtime) is usually well-tolerated and effective

• Epsom salt baths also provide transdermal magnesium and are deeply relaxing

• Foods rich in magnesium: dark leafy greens, pumpkin seeds, almonds, dark chocolate

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5. Movement

Your body was made to move, and so was your digestive system. Even gentle daily walks, prenatal yoga, or pelvic tilts can stimulate peristalsis (the wave-like contractions that move stool through your intestines). Squatting is especially helpful—try a supported squat or use a small stool under your feet when you're on the toilet.

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6. Probiotics

A healthy gut microbiome supports regularity. Consider a high-quality prenatal probiotic or eat fermented foods like:

• Yogurt or kefir (unsweetened, whole fat)

• Sauerkraut

• Kimchi

• Kombucha (in moderation)

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7. Herbal Support

Gentle, pregnancy-safe herbs can offer relief:

• Yellow dock root (tincture or tea)—a mild, nourishing laxative

• Dandelion root—supports liver and digestive function

• Slippery elm—soothes and lubricates the digestive tract

Always check with your midwife before starting any new herbal remedies.

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What About Iron?

If your prenatal vitamin or iron supplement is contributing to constipation, talk with your midwife. Sometimes switching to a different form (like iron bisglycinate or liquid iron) or taking it with vitamin C and food can help. You can also focus on iron-rich foods like grass-fed red meat, dark leafy greens, lentils, and blackstrap molasses.