Pregnancy Constipation: Safe Remedies & Natural Alternatives

Constipation is a common pregnancy discomfort, but finding safe and effective relief is key to maintaining comfort and well-being. Many pregnant individuals wonder whether over-the-counter laxatives are safe or if natural remedies might be a better option.

At Diamond Valley Birth Collective, we believe in holistic, evidence-based, gentle approaches to pregnancy care. Below, we’ll explore pregnancy-safe options for relieving constipation, including natural remedies and medications that can support digestion.

Pregnancy-Safe Natural Remedies for Constipation Relief

It’s usually considered best to start with a natural approach before considering other methods. Try these gentle, effective solutions first:

1. Increase Fiber Intake

Eating enough fiber helps keep your digestion healthy. It adds bulk to your stool, making it easier to pass and keeping your bowel movements regular. Fiber also helps feed the good bacteria in your gut, which supports digestion and overall health.

There are two types of fiber, and both are important for digestion:

• Soluble fiber absorbs water and turns into a gel-like texture, which softens stool and slows digestion. This helps prevent diarrhea. (Found in oats, beans, apples, pears, flaxseeds, and chia seeds.)

• Insoluble fiber adds bulk to stool and helps it move through your intestines faster, which prevents constipation. (Found in leafy greens, whole grains, carrots, nuts, and seeds.)

Daily Fiber Goal

Aim for 25–30 grams of fiber per day to maintain optimal digestion.

To get the most benefits, increase fiber slowly and drink plenty of water to help keep your stool soft and easy to pass.

2. Stay Hydrated

Drinking enough water is essential for healthy digestion and preventing constipation. When your body is dehydrated, the colon absorbs more water from your stool, making it hard and difficult to pass. Staying hydrated keeps everything moving smoothly in your digestive system.

Here’s how proper hydration helps:

• Softens Stool – Drinking 8–10 glasses of water daily helps keep stool soft and easier to pass, reducing the risk of constipation.

• Stimulates Digestion – Warm lemon water in the morning can wake up your digestive system, support bile production, and help move food through your intestines.

• Replenishes Electrolytes – Coconut water is rich in natural electrolytes like potassium and magnesium, which help keep your digestive muscles working properly and prevent dehydration-related constipation.

For best results, sip water throughout the day and pair it with a fiber-rich diet to keep your digestive system functioning at its best!

3. Eat Magnesium-Rich Foods

Magnesium helps relax the muscles in your intestines and pulls water into your stool, making it easier to pass. Try: Dark leafy greens (spinach, kale), Nuts & seeds (almonds, pumpkin seeds), Avocados, bananas, dark chocolate

4. Healthy Fats for Lubrication

Fats help move stool through the digestive tract. Include: Olive oil, coconut oil, Avocados, nuts, and seeds

5. Probiotics & Fermented Foods

A healthy gut supports better digestion. Try: Yogurt (with live cultures), Kefir, sauerkraut, kimchi, Miso, tempeh

6. Natural Laxative Foods

Prunes or prune juice (high in sorbitol, a natural laxative), Pears, apples, and figs (fiber + gentle laxative effect), Warm bone broth or vegetable broth

7. Gentle Exercise

Walking and prenatal yoga encourage digestion. Try deep squats or cat-cow pose for relief.

8. Herbal & Natural Remedies (Check with your provider first!)

Nettle Tea: Supports digestion and hydration while offering mild laxative effects. Drink 1–2 cups daily.

Flaxseed tea: Soak 1 tbsp ground flaxseeds in warm water for 10 minutes and drink before bed.

Aloe vera juice (small amounts): Can aid digestion but should be used cautiously.

Psyllium husk (Metamucil): A gentle fiber supplement that helps regulate bowels.

Pregnancy-Safe Medications for Constipation Relief

If natural remedies aren’t enough, the following medications are considered safe during pregnancy:

1. Bulk-Forming Laxatives (First-Line Option)

These absorb water into the stool, making it easier to pass.

Psyllium (Metamucil)

Methylcellulose (Citrucel)

Polycarbophil (FiberCon)

✅ Considered safe for long-term use.⚠ May cause bloating or gas if not taken with enough water.

2. Stool Softeners

These moisten and soften stool.

Docusate sodium (Colace, Surfak)

✅ Safe for regular use.⚠ Works best when combined with fiber and hydration.

3. Osmotic Laxatives

These draw water into the intestines to soften stool.

Polyethylene glycol (Miralax)

Lactulose (Enulose, Kristalose)

Magnesium hydroxide (Milk of Magnesia, Dulcolax Soft Chews Kids)

✅ Generally safe but should not be used regularly.⚠ Overuse may cause electrolyte imbalances or dehydration.

4. Stimulant Laxatives (Use With Caution)

These trigger bowel contractions.

Bisacodyl (Dulcolax)

Senna (Senokot, Ex-Lax)

✅ Occasionally used in pregnancy, but not recommended long-term.⚠ Can cause cramping, dependency, or diarrhea if overused.

What Should Be Avoided?

❌ Mineral Oil – Can interfere with nutrient absorption.

❌ Castor Oil – May cause uterine contractions and is considered not safe during pregnancy.

If constipation persists despite these remedies, consult your midwife or ob for further guidance.

Supporting Your Digestive Health During Pregnancy

Constipation can be uncomfortable, but small dietary and lifestyle changes can make a big difference. Whether you choose a natural approach or occasional medication, the key is balance and listening to your body.

At Diamond Valley Birth Collective, we are committed to compassionate, evidence-based pregnancy and postpartum care. If you have questions or need support, we’re here to help!

Disclaimer: The information provided here is for general informational purposes only and is not intended as medical advice. Always consult with your healthcare provider or midwife before incorporating changes into your routine during pregnancy.

💬 Have a pregnancy question? Contact us for expert, judgment-free care. 😊