Namaskār mumma,
Let’s talk openly about something many of us go through but rarely say loudly… constipation during pregnancy. that heavy tummy, sitting in the washroom for so long, feeling uncomfortable the whole day… it can really spoil your mood. if this is happening with you, please don’t worry or feel shy. it’s extremely common in pregnancy and very manageable.
So come, let’s understand slowly why this happens and what small things you can do daily to feel lighter and happier.
Why constipation happens during pregnancy
Let us first understand the simple reasons behind it, because once you know the cause, you won’t panic.
Hormones slow your digestion – during pregnancy a hormone called progesterone increases in your body. this hormone relaxes all your muscles, even the muscles of your intestines, so food moves more slowly inside. because of this slow movement, stools become hard and you may feel bloated or stuck.
Growing baby puts pressure inside – as your baby grows bigger, the uterus takes more space and gently presses on your intestines. this pressure makes bowel movements sluggish, which is why you feel heaviness in the lower abdomen.
Less walking and more rest – during pregnancy we naturally slow down, sit or lie down more, and move less. but mumma, movement is what keeps digestion active. less activity makes the intestines lazy too.
Iron tablets make stools hard – those iron supplements your doctor gives are very important for you and baby, but they can sometimes dry the stools and make passing motion difficult.
How you might feel when constipated
You may notice small changes in your daily routine and wonder what’s wrong.
Irregular motions – you may not pass stool every day or may go once in two or three days and still not feel fully fresh.
Hard or painful stools – stools may feel dry and you may need to strain, which can feel uncomfortable or tiring.
Bloating and heaviness all day – your stomach may feel tight, gassy, or heavy, and you just don’t feel light or energetic.
And honestly mumma, this happens to so many pregnant women, so don’t feel embarrassed at all.
What you should start eating for natural relief
Now let’s talk about food, because small kitchen changes can do wonders.
More vegetables in every meal – try filling half your plate with sabzi, salads, leafy greens, carrots, beans, or chole first. these are rich in fiber and help clean your stomach naturally.
Whole fruits instead of juices – eat fruits like guava, apple with skin, papaya, pear, or soaked dry aloo bukhara. chewing whole fruits gives much more fiber than drinking juice.
Add simple home remedies – soaked kishmish, anjeer, chia seeds, and sabja seeds work gently like natural stool softeners. even our dadi-nani used these tricks.
Choose whole grains over maida – switch to brown rice, oats, dal, sprouts, and whole wheat roti, and try reducing white bread, maida, suji, and bakery foods that worsen constipation.
Parent Tip: Keep your baby’s nose clear before feeds and sleep – babies can’t drink milk and breathe through a blocked nose at the same time.
Don’t forget water, mumma
Fiber works only when your body has enough water.
Drink plenty of fluids – aim for two to three liters of water daily so stools stay soft and easy to pass.
Include soups and coconut water – these keep you hydrated and also give strength and freshness.
Limit tea and coffee – too much caffeine can dehydrate you and make constipation worse, so keep it minimal.
Small daily habits that help a lot
Sometimes simple lifestyle changes work better than medicines.
Fix one toilet time daily – try going every morning after breakfast so your body slowly forms a routine.
Use a natural sitting position – keeping your feet slightly raised on a stool or using an indian squatting style makes passing stool easier and smoother.
Walk a little every day – just twenty to thirty minutes of walking or light prenatal yoga, if your doctor allows, wakes up your digestion and helps bowel movements.
Stay relaxed and stress-free – tension can also slow digestion, so deep breathing, meditation, or simple rest helps your body more than you think.
Faster Care Tip: Skip the pharmacy rush! Order your baby care essentials and medicines online — it’s fast, safe, and delivered right to your doorstep. A few clicks today can save you a last-minute pharmacy run tomorrow.
When you should speak to your doctor
Just in case things don’t improve, don’t hesitate.
Severe pain, bleeding, or no relief – if constipation becomes very painful or you notice bleeding, talk to your gynecologist. they may suggest safe options like isabgul or probiotics. never take laxatives on your own.
Mumma, please remember, constipation is not something you have to silently tolerate. your body is already doing so much work growing a baby. be gentle with yourself. eat simple home food, drink water, move a little, and rest well.
When your stomach feels light, your mood feels light… and a happy mumma means a happy baby too.
Last medically reviewed on September 18, 2025 by Dr Tanvi Modi, MBBS, MD, DNB (Paediatrics)
Dr Tanvi Modi,
MBBS,
MD, DNB (Paediatrics)
