Find out what you can add to your diet to overcome this situation.



Why am I constipated during pregnancy?

As a pregnant woman, you may experience constipation due to several reasons. Hormonal changes during pregnancy can slow down the movement of food through your intestines, which can lead to constipation. The pressure of your growing uterus on your rectum and intestines can also contribute to constipation. This can be uncomfortable and even painful.


What to eat to relieve constipation?

One way to cope with constipation during pregnancy is to eat foods high in fibre, which can help to bulk up your stools and make them easier to pass. Here are some of the best foods with fibre to add to your diet:

  • Fruits
    Ripe bananas, berries, citrus fruits, apples, and pears are all good sources of fibre. Try adding slices of your favourite fruit to your breakfast cereal or yoghurt, or enjoy a fruit salad for a tasty and healthy snack.
  • Vegetables
    Leafy green vegetables, such as spinach and kale, are high in fibre and other important nutrients for your health and the development of your baby. Other good options include broccoli, peas, and artichokes. Try adding more vegetables to your meals by making a stir-fry, soup, or salad.
  • Whole Grains
    Whole grains, such as oats, brown rice, and quinoa, are high in fibre and also provide complex carbohydrates, which can help to keep you feeling full and satisfied. Try swapping out refined grains, such as white rice and pasta, for whole grains in your meals.
  • Nuts and Seeds
    Nuts and seeds, such as almonds, sunflower seeds, and chia seeds, are packed with fibre, as well as healthy fats and protein. Add a handful of nuts or a sprinkle of seeds to your salads, yoghurt, or oatmeal for a fibre-rich boost.
  • Legumes
    Legumes, such as beans, lentils, and chickpeas, are an excellent source of fibre, as well as protein and other important nutrients. Try adding legumes to your soups, stews, and salads, or use them as a base for a vegetarian burger or meatless chilli.

In addition to increasing your intake of fibre-rich foods, it's also important to drink plenty of fluids, such as water and fruit juices, to help keep your stools soft and prevent constipation. If you're still experiencing constipation, talk to your doctor about other ways to cope with this common pregnancy symptom.


Remember to always check with your doctor before making any changes to your diet during pregnancy. Eating a healthy, balanced diet with plenty of fibre can help you to cope with constipation and keep you and your baby healthy.