Pregnancy and transit: advice against constipation

Constipation during pregnancy is a very common issue, so if you’re experiencing it, you’re not alone. It’s certainly unpleasant, and we’d gladly do without it. May gives you all the tips to prevent and/or relieve constipation during pregnancy.

Why are you more likely to suffer from constipation during pregnancy?

Constipation is a very common discomfort during pregnancy. In fact, 50% of pregnant women reportedly experience constipation. It is caused by:

• Hormonal changes: progesterone promotes the development of blood vessels that supply the uterus and has a muscle-relaxing effect: it prevents the uterus from contracting so it can expand as the baby grows. This effect also impacts other muscles, including those of the digestive tract, which can lead to constipation.
• Mechanical reasons: your growing uterus eventually compresses the digestive tract to make space for the fetus.

It’s also because, during pregnancy, we tend to move less, which slows down the digestive process!

How can constipation be prevented during pregnancy?

Better safe than sorry! In addition to the discomfort it causes, constipation can lead to the appearance of hemorrhoids and cause ligament pain as well as uterine contractions. None of which you need, especially during pregnancy.
To prevent constipation during pregnancy, the keys are diet (fiber, fiber, and more fiber!), hydration (between 1.5 and 2 liters of water per day), and exercise (physical activities you enjoy as long as they’re not contraindicated, such as walking or swimming).

Most recommendations for fighting constipation are the same as those for preventing it. That’s why we encourage you to keep reading carefully to know exactly what to do to give yourself the best chance to make sure pregnancy doesn’t rhyme (anymore!) with constipation.

What natural remedies help relieve constipation during pregnancy?

To say goodbye to constipation during pregnancy, here are our (natural and effective) tips:

• As soon as you wake up (before breakfast), drink a large glass of cold water to stimulate digestion.
• Then, still on an empty stomach, drink the juice of half a lemon diluted in a bit of warm or hot water. Then wait 15 minutes before eating breakfast.
• Eat slowly (at least 20 minutes per meal), chewing thoroughly.
• Drink water regularly throughout the day (1.5 to 2 L per day), possibly a magnesium-rich water (like Hépar).
• Drink mallow leaf herbal teas.
• Never hold back when you feel the need to go to the toilet, even if the timing seems inconvenient. If you wait, the urge will pass and the stools will become harder to pass. Have you heard of the “princess syndrome”? Also called “poop shaming” or more scientifically “parcopresis”, it refers to the discomfort of having a bowel movement outside the home. Very common among women, this can lead to unwanted constipation.
• Practice 30 minutes of appropriate physical activity daily (swimming, walking, etc.).
• Book a session of acupuncture or osteopathy and/or get support if you’re feeling stressed (sophrology, hypnosis).

Let’s now focus on a very important element: your position on the toilet (it may sound strange, but trust us!). Adopting a physiological toilet posture can help you relieve yourself without pushing (or almost) and shorten rectal emptying time. Here’s how:
❌ The classic 90° sitting position is ineffective because the puborectalis muscle pinches the anorectal angle, and the rectum and anal sphincter can’t relax properly. Result: you have to push to evacuate stool that tends to harden.

✅ Instead, aim for a 35° leg angle: by placing your feet on a footstool (knees above hips), the puborectalis muscle relaxes, the anorectal angle opens and aligns with the rectum (which is also relaxed), allowing stool to glide out effortlessly. The complete rectal emptying time is shortened and pushing becomes unnecessary.

This helps not only with constipation but also with hemorrhoids, anal fissures, and pelvic organ prolapse…

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.

What foods can help relieve constipation during pregnancy?

Adjusting your diet is also essential for managing pregnancy-related constipation. It is recommended to:

• Eat fiber-rich foods (especially late in pregnancy) 2 to 3 times per day: cooked vegetables, prunes, whole or semi-whole grain versions of bread, rice, cereals, legumes…
• Eat foods rich in magnesium:

– Nuts, seeds, legumes, green vegetables. – Certain fruits: dates, chestnuts, bananas… – 70% dark chocolate and cocoa powder. – Certain cheeses like Emmental, Comté, Gruyère… – Yogurts with active bifidus cultures. – Certain cooked fish: sole, anchovies, sardines… – Properly cooked seafood and shellfish: snails, squid, or mussels… – Certain mineral waters like Rozana, Hépar, or Courmayeur.

• Avoid hard-to-digest foods (too greasy, rich sauces…), foods that cause bloating (like cabbage), astringent foods, and processed/ultra-processed meals (often spicy).

For immediate relief, if you’ve been constipated for a few days, you can try mucilaginous laxatives soaked in liquid (they form a “gel” in the intestines, increasing stool volume, improving consistency, and speeding up transit). For example, soak for 30 minutes a large tablespoon of ground flaxseeds, chia seeds, or blond psyllium in a glass of water, juice, tea, or milk and consume them at breakfast, either on their own or mixed into a compote, yogurt, or muesli—don’t forget to drink a large glass of water afterwards (we can’t say it enough!).

What exercises can help relieve constipation?

As mentioned earlier, engaging in 30 minutes of pregnancy-safe physical activity daily helps with constipation. Movement is key! Even better: you can add daily abdominal breathing exercises to improve digestion, oxygenation, focus, stress and pain management, and sleep. How to proceed?
The position: lie down, tilt your pelvis so your back lies flat on the ground and the distance between your head and sacrum is maximized: stretch out (this frees your diaphragm!). Relax your entire body. Place your hands on your belly and focus on what’s happening there.

The exhalation: start by slowly exhaling through your mouth; you’ll feel that your spine lengthens (self-stretching), your belly flattens a little, your diaphragm and navel rise (and your lungs empty). Keep exhaling as long as possible.

The inhalation: at the end of the exhale, the inhale comes naturally: air flows through your nose, you’ll feel your belly inflate and your diaphragm lower (this downward motion allows the lungs to fill). Then exhale again, and so on…

At first, this breathing method may not feel natural. But it actually is! You just need time to get used to it—and soon, you won’t want to go without it.

When should you consult a healthcare professional?

You should consult a healthcare professional when constipation doesn’t improve, is bothersome, or causes concern.
If you’re constipated and taking an iron supplement, you can also talk to your doctor or midwife about switching supplements.

You can also ask all your questions to our team of midwives available from 8 a.m. to 10 p.m., 7 days a week by downloading the May app!

There are many tips for managing constipation during pregnancy. They’re also useful for people who aren’t pregnant, so feel free to keep them in mind even after your pregnancy.

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.