Getting Real About Pregnancy: Constipation

Constipation, defined as having three or fewer bowel movements a week, is not just a matter of not having the urge to have a bowel movement. If you're having abdominal discomfort, difficult and infrequent bowel movements, or your stool is hard and difficult to pass, this is all a part of being constipated. You may also feel bloated or gassy and strain to find relief.

The unfortunate truth is that pregnancy constipation is incredibly common. In fact, according to the American Pregnancy Association (APA), nearly half of all women experience some level of constipation during their pregnancy. If you've never experienced constipation prior to being pregnant, you may not know why it's happening now or what to do about it.

Constipation occurs in pregnant women "due to the increase in progesterone hormones that relax the intestinal muscle causing food and waste to move slower through your system," according to the APA.

To understand how to rectify your constipation, you must first know the different causes:

• Anxiety or excessive worrying
• Lack of exercise
• Consuming a low-fiber diet
• Low water intake
• Iron supplements

From this list, it's easy to see why constipation is so common during pregnancy. After all, it can be a nervewracking time (especially for new moms) when anxiety is high, movement is low (especially in the later months) and eating a balanced diet can be challenging (hello, cravings).

In addition, iron supplements and the iron in prenatal vitamins can cause constipation — as well as the pressure baby puts on your rectum. You also have an increased blood supply while pregnant which can lead to dehydration. So while you may be drinking water, it may simply not be enough.

But rest assured, there's plenty you can do to treat pregnancy constipation.

If you are having any difficulties going to the bathroom, there are easy, all-natural tweaks you can make to your lifestyle that can help.

Eat a fiber-rich diet
Consuming a diet of high-fiber foods is a natural way to get things moving again. Fresh fruit like plums, apples, pears, oranges, and prunes, and vegetables like brocolli and carrots are all great sources of fiber, as are yoghurt, beans, and wheat bran.

Increase your water intake
Staying hydrated is especially important when pregnant. Increasing your water intake can help with constipation (prune juice is a good option as well).

Move more
If you keep moving, the body will keep moving. Just 20-30 minutes of light exercise a day can help relieve constipation. But be sure to consult your doctor before engaging in any strenuous new activity.

New York mom Serena F. told Mom.com one of her biggest pregnancy struggles (in addition to terrible morning sickness) was constipation.

"It turns out the 'eat the P fruits to poop' trick they use for constipated babies (essentially feed them prunes, peaches, plums, and pears) works for adults too," said Serena. "I broke out my juicer and juiced my own pears and drank as much as I could to keep things moving! Now that my little girl is a toddler, I've done the same thing for her and it really works."

If increasing your fiber, water, and excercise hasn't done the trick, your doctor may suggest changing your iron supplement pill, taking a fiber supplement, or resorting to a stool softener.

Other treatments for constipation
"Stool softeners are generally considered safe during pregnancy," Yvonne Butler Tobah, M.D. wrote for the Mayo Clinic. "Stool softeners moisten the stool and make it easier to pass. These products are unlikely to harm a developing baby because their active ingredient is only minimally absorbed by the body."

Of course, you'll want to check with your health care provider before taking any medication while pregnant.