Constipation in Pregnancy - Tips from a Midwife

Resident PBC midwife Christie gives the lowdown on what to expect when it comes to constipation in pregnancy - and what you can do to soothe the symptoms.

Over to Christie:
Constipation jokes aren’t my favourite, but they’re a solid #2 (Internal Giggle). Sorry to start with that but I wanted to lighten the mood. For something normal in pregnancy, constipation can be pretty rubbish – so lets delve into the when, why and most importantly how to improve symptoms. 

What?

Constipation is a condition where it is difficult to empty the bowels, it can lead to straining without success, the need to go for a poo but being unable to pass it, hardened faeces and discomfort. Constipation can vary from a one-off event to a chronic condition and can sometimes lead to other issues such as bloating, increased wind, backache and piles. 

When and Why? 

The First Trimester:

Constipation is a common health problem and is often experienced in pregnancy. Your hormone levels (especially of Progesterone and Relaxin) change so much in the early days and weeks of carrying a baby. Progesterone and Relaxin both slow the passage of stool through the bowel and can cause constipation before you even have a bump to show for it. You also need to take on a lot of extra fluid in these early days to grow your baby’s circulatory system and so dehydration can have an impact if you aren’t drinking plenty too. 

The Second and Third Trimesters:
Constipation can continue into the 2nd and 3rd trimesters as your baby begins to grown and your internal organs begin to move and make space for little one. 

Iron tablets throughout pregnancy have a side effect of constipation, so it will be particularly useful to follow the attached steps to alleviate symptoms if you are struggling. 

How to help? 

Hydration, hydration, hydration

It can be a challenge to stay very well hydrated, but it is so important to try your very best when pregnant, particularly if constipated. Constipation is a telling sign that your body needs more fluid if you are struggling to pass hard and lumpy stools. 

Diet 

Adding additional fibre to your diet will help you to pass stools more easily – fibre rich foods include; oats, fruits, nuts, wholemeal products (cereal and breads), vegetables and pulses. Adding these to each meal should help move things along. 

Making sure that you eat iron rich foods, such as green veg, beans, dried fruit and taking pregnancy supplements can also help you to avoid the need for tablets, which will aid you to steer-clear of constipation. 

Exercise 

Getting moving can really help to stimulate your bowels, a simple walk or some gentle yoga can often be enough. Be careful not to exercise excessively if your body is not used to it. Keep on top of those pelvic floor exercises/kegels as having a strong pelvic floor can help with pushing (useful for getting both poos and babies out 😉) 

Massage 

If you are feeling particularly uncomfortable some lower back and very gentle abdominal massage may help alleviate some of the discomfort and help to move things. Grapefruit and black pepper essential oils are known to relieve symptoms of constipation, so these might be worth trying too – be mindful of mixing appropriately with a carrier oil. 

Laxatives 

Please speak to your GP or pharmacist if you feel like you are needing something additional to help with constipation. Laxatives that ‘bulk’ your poo with water such as fybogel and also laxatives that soften your stools, such as lactulose are usually deemed safe in pregnancy and can help to get you much more comfortable if needed. 

If you are ever unsure and feel like you need more advice, please consult your GP or Midwife.