Constipation in Pregnancy

Build a morning rhythm and eat enough. Eating within 30–60 minutes of waking triggers the gastrocolic reflex (strongest in the morning), which stimulates colon movement. Aim for protein + carbs + fiber, start with warm lemon water or herbal tea, and consider 2 kiwis a day.

Support digestion rather than just piling on fiber. If motility is already slow, more fiber just adds bulk. Sit down to eat, take a few slow diaphragmatic breaths beforehand, eat without distractions, and chew thoroughly. Gentle aids include ginger, CCF (cumin/coriander/fennel) tea, bitter foods, and magnesium citrate (with a doctor's okay).

Increase fiber gradually if intake is low—starting with small amounts of chia, flax, beans, or psyllium—paired with hydration and movement, since jumping too fast worsens bloating.

Hydrate strategically: roughly 80–100 oz/day, supplemented with electrolytes and hydrating foods, sipped consistently throughout the day.

Keep moving: regular walks (especially after meals), position changes, and gentle prenatal exercise.