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How to Prevent Pregnancy Constipation Naturally

Pregnancy is an amazing journey, but it can also lead to uncomfortable symptoms such as constipation. This issue is commonly experienced by pregnant women and can be quite bothersome. Nonetheless, there are several natural techniques to prevent constipation and support a healthy digestion, which we will explore in this article. 

Maintain a Fiber-Rich Diet

In order to avoid constipation while pregnant, it is advisable to have a diet rich in fiber. Fiber assists in increasing the size of your stool and ensuring regular bowel movements. It is important to incorporate a range of fruits, vegetables, whole grains, and legumes into your meals. Excellent sources of fiber include apples, berries, broccoli, beans, lentils, and whole-wheat bread. It is suggested to aim for a daily intake of 25 to 30 grams of fiber. 

Stay Hydrated

Ensuring that you are properly hydrated is important for your overall health while pregnant and is also necessary to prevent constipation. Make sure to drink enough water throughout the day to keep your bowel movements soft and easy to pass. It is recommended to aim for at least eight glasses (about 64 ounces) of water every day. Additionally, you can include other fluids that are hydrating, such as herbal teas, fresh fruit juices, and vegetable soups. 

Engage in Regular Physical Activity

Regular physical activity not only helps to maintain a healthy weight but can also alleviate constipation during pregnancy. Gentle exercises such as walking, swimming, or prenatal yoga can stimulate bowel movements and keep your digestive system active. Aim for at least 30 minutes of moderate exercise most days of the week, or as advised by your healthcare provider.

Practice Healthy Habits

In addition to the above, there are a few other healthy habits you can incorporate into your daily routine to prevent pregnancy constipation naturally:

  1. Don’t ignore the urge to go: Listen to your body and respond to the urge to have a bowel movement promptly.
  2. Consider probiotics: Probiotics are beneficial bacteria that promote gut health. Consult with your healthcare provider to see if adding a probiotic supplement to your diet is appropriate during pregnancy.
  3. Avoid straining: Straining during a bowel movement can worsen constipation and lead to other complications. If you’re having difficulty passing stools, try using a stool softener or speaking to your healthcare provider for safe alternatives.
  4. Manage stress: High levels of stress can disrupt your digestive system and contribute to constipation. Practice stress-reducing techniques such as deep breathing exercises, meditation, or prenatal yoga to maintain a healthy mind-body balance.


Experiencing constipation while pregnant is common, but it doesn’t have to be detrimental to this important phase of your life. You can prevent constipation and keep your digestive system healthy by eating foods rich in fiber, drinking enough water, exercising regularly, and maintaining healthy habits.