Constipation Relief During Pregnancy
Poop issues tend to rear their ugly heads starting in the early stages of pregnancy. There are a few contributing factors to this:
Hormone fluctuations: the increase in progesterone causes your gut to slow and work less efficiently
Less movement: the first trimester is associated with extreme fatigue and nausea so you may not be moving as much.
Diet - not getting sufficient fiber in your diet
Constipation is classically defined as having fewer that 3 stools passed per week. It can also be defined as having a hard time passing a bowel movement. If you’re straining a ton, with little to be produced, and if your poops are hard balls or painful to pass - yep, you’ve got some constipation.
Here is a look at the Bristol Stool Scale:
We are aiming for a TYPE 4! Type 1 and 2 are often what we see during pregnancy.
What do we do about it?
Hydration
Getting adequate water intake is one of the first things you need to do to help ease constipation. Consume at least half your bodyweight in ounces each day.
Fiber Intake
Daily recommended intake is 25-35 grams of fiber. Most Americans do not get adequate fiber intake each day even if you eat healthy! Take a look at what you are consuming. Grains, beans, many vegetables, fruits, nuts and seeds are all good places to start when seeking more fiber.
Use a Squatty Potty
This is a household staple. If you don’t have one, go ahead and get one - you won’t regret it! You can also use a small step stool. Placing your feet on the stool with knees higher than hips and leaning the trunk forward allows the pelvic floor muscles around the anus to relax. It also helps take the kink out of the rectum to make it easier for stool to pass.
When you get the urge, listen to it!
When you feel the sensation to go, try to get to the toilet soon. Don’t wait too long or the urge may pass.
This is also a great time to mention taking advantage of the gastrocolic reflex. This reflex is triggered when eating (especially after breakfast) - the stomach stretches, stimulates the colon and moves stool towards the rectum. It happens within 10-30 mins of eating. If you’re constipated, make sure to eat breakfast, and then try going on.a walk, some mobility/breathing exercises in the 10-30 mins after. Then try going to the bathroom!
Try your best to avoid straining.
Even though it can be tough to pass, try your best to exhale as you push (if you have to push). Think about blowing on a hot coffee and gently pushing instead. We want to avoid contributing to issues like fissures and hemorrhoids!
Magnesium Supplementation
Adding a magnesium citrate supplement is safe during pregnancy. It is an osmotic laxative that helps by increasing the amount of water your intestine absorbs, increasing GI motility. I like the Calm powder or gummies. Always ask your physician before adding supplements during pregnancy.
Constipation during pregnancy is a beast. We definitely want to do our best to address it. Working with a pelvic floor PT can be helpful because even if you add all the recommendations above to your lifestyle, there can still be a muscular/tension component that contributes to constipation. Learning how to coordinate lengthening of the pelvic floor and opening the pelvic outlet are SO helpful in treating constipation as well.
I have a free downloadable handout called Pooping 101 that I’ll link here too!
