Pregnancy is kind of a perfect storm for constipation. Progesterone—a hormone that increases during pregnancy—can slow down your digestion. Your growing baby also puts an increased load on your core muscles, which can cause a tight pelvic floor and make it harder to go 😉 Many iron supplements taken during pregnancy can have constipating side effects. Plus, pregnancy comes with an increased need for fluids that, if unmet, can lead to constipation. 

If you’re struggling, consider these tips from perinatal dietitian Stephanie Middleberg and pelvic floor physical therapist Natalia Avelar:

1. Eat more high-quality fat. Monounsaturated and polyunsaturated fats lubricate your intestines and help food move through your system more quickly. Examples include nuts and seeds, olive oil, and avocados. 
2. Consider more magnesium. Like healthy fats, magnesium helps keep things moving through your digestive system. Leafy greens, pumpkin seeds, and chia seeds are particularly rich sources. Supplementing with magnesium citrate can also help. If you go the supplement route, Middleberg typically recommends between 150 to 400 milligrams, starting on the low end and slowly increasing your dosage. Talk with your doctor or a registered dietitian about what’s right for you in terms of products and amounts.
3. Rethink your iron supplementation. Most prenatal vitamins contain iron, but the form packaged into multivitamins can be constipating. Consider switching to a prenatal with less iron or a less-constipating form, like iron bisglycinate. Here are some popular options: Floradix, Needed, Thorne, MegaFood: Blood Builder. Your doctor can help determine your best course when it comes to iron.
4. Try to drink 100 ounces of water per day. Hydration plays a big role in helping to prevent constipation. Add some fresh lemon juice or mint leaves to make it a little tastier—or find more tips here. 
5. Increase your fiber intake. During pregnancy, your body needs 30 grams of fiber a day—about 5 grams more than usual. If that number feels far away, start increasing your fiber slowly to avoid bloating. You can find good sources in this list. 
6. Take short walks. Your gastrointestinal tract craves movement. Even a 10-minute walk can help get things moving.
7. Consider a step stool. Studies have shown a deep squat—with your knees up by your chest—is the optimal position for pooping. Putting your feet up on a toilet stool, like a Squatty Potty, or even just a step stool can be surprisingly helpful.
8. Practice slow diaphragmatic breathing. As you go to the bathroom, try to take deep belly breaths and exhale slowly, as if breathing through a straw. Humming can also help extend your exhales. Slow belly breaths help to relax your pelvic floor muscles which can help with constipation.

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Meet the experts

Stephanie Middleberg, MS, RD, CDN, is the founder of Middleberg Nutrition and best-selling author of The Big Book of Pregnancy Nutrition, The Big Book of Organic Baby Food, and The Big Book of Organic Toddler Food.

Natalia Avelar, DPT, PRPC, is a pelvic floor physical therapist and owner of Peace Pelvic Health, a specialty physical therapy practice specializing in treating pelvic and orthopedic conditions.