Constipation is a common issue faced by women during pregnancy. It happens due to a combination of hormonal, physical, and lifestyle changes during that period. One primary cause is the increased levels of progesterone, a hormone that relaxes the smooth muscles, including those in the gastrointestinal tract, slowing bowel movements. Additionally, as the pregnancy progresses, the growing uterus puts pressure on the intestines, which hinders the normal bowel function.
Other contributing factors include reduced physical activity, dietary changes, inadequate fibre or water intake, and the use of prenatal vitamins, especially those containing iron, which can harden stools. Stress, anxiety, and changes in routine during pregnancy may also play a role in disturbed bowel movements.
Constipation on a regular basis causes a lot of discomfort and annoyance. Straining too much to poop may cause haemorrhoids and anal fissures. All laxatives are also not safe though many are recognized as safe. Managing constipation with natural remedies is your best bet during pregnancy. Ayurveda offers safe, gentle, and natural remedies to alleviate constipation without compromising the health of the mother or baby. The focus is on balancing the Vatadosha, which governs movement and elimination, and promoting regular bowel movements through diet, lifestyle, and simple herbal remedies.
Diet Recommendations
Increase fibre in diet : Fiber adds bulk to stools and helps them retain water, making them softer and easier to pass. It also promotes healthy gut motility by stimulating the digestive system. A diet rich in fibre, including fruits, vegetables, whole grains, and legumes, not only alleviates constipation but also supports overall digestive health and nutrient absorption. Include plenty of fruits like ripe bananas, soaked figs, prunes, and apples etc in your diet. Eat a lot of cooked, easy to digest vegetables. For grains choose whole grains instead of processed and refined flours. Simple diet of Dalia, khichri, soups will help in relieving constipation.
Drink enough water: Proper hydration is essential for preventing and relieving constipation, as water plays a critical role in maintaining healthy digestion. Adequate fluid intake softens stools, making them easier to pass and promoting regular bowel movements. When the body lacks sufficient water, the colon absorbs more water from the waste material, resulting in hard, dry stools that are difficult to eliminate.
During pregnancy, hydration becomes even more important due to increased fluid demands. Drink plenty of warm water throughout the day during pregnancy. Coconut water , buttermilk, fresh juicy fruits can also be consumed for hydration and digestion.
Healthy Fats: Healthy fats play a crucial role in relieving constipation by lubricating the intestines and facilitating smoother bowel movements. These fats help soften stools and promote the secretion of bile, which aids in digestion and the breakdown of food. During pregnancy, incorporating healthy fats like ghee, olive oil, avocado, nuts, and seeds into the diet not only supports digestive health but also provides essential nutrients for both the mother and baby. Incorporate ghee (clarified butter) into meals on a regular basis. A teaspoon of ghee in warm milk before bedtime helps lubricate the intestines and ease bowel movements.
Avoid Heavy and Processed Foods: Processed foods can contribute to constipation during pregnancy due to their low fibre content and high levels of unhealthy fats, refined sugars, and additives. These foods often lack the essential nutrients required to support healthy digestion and can slow down bowel movements, exacerbating constipation. High sodium levels in processed foods can lead to dehydration, further hardening stools and making them difficult to pass. Opting for whole, natural, and nutrient-rich foods can help maintain digestive regularity and ensure better nourishment for both the mother and baby.
Reduce intake of fried, spicy, or processed foods that can aggravate Vata and slow digestion.
Gentle Herbal Remedies
Triphala Powder: Triphala is made from combining three fruits harad, baheda and amla. A small dose (adjusted for pregnancy) mixed with warm water can be taken at night to support gentle detoxification. It must be used under the guidance of a practitioner.
Soaked Raisins and Figs: Soak 5–7 raisins and 2-3 figs overnight in water and consume them in the morning. They act as a mild natural laxative and rich in nutrients too.
Isabgol (Psyllium Husk): Mix a teaspoon of psyllium husk in warm water or milk to add bulk to stools and promote bowel regularity.
Ajwain (Carom Seeds) with Warm Water: A pinch of roasted ajwain seeds with warm water can improve digestion and relieve gas.
Lifestyle Practices
Establish Routine (Dinacharya) : Follow a good daily routine during pregnancy. Encourage regular mealtimes and bathroom habits to train the body for consistent bowel movements.
Physical Activity: Exercise is important to have regular bowel movements. Daily walks improve circulation and aid digestion. Go for prenatal yoga as it helps pregnancy in many ways. Gentle yoga poses like Malasana (Squat Pose) and Pavanamuktasana (Wind-Relieving Pose) help stimulate the digestive system.
Stress Management: Stress and poor sleep quality during pregnancy can be harmful and worsen constipation. Practice mindfulness, meditation, and deep breathing exercises during pregnancy to reduce stress. This also help in improving sleep during pregnancy.
Abdominal Massage : Use warm sesame oil, castor oil or coconut oil to gently massage the abdomen in a clockwise motion. Warm oil relaxes your muscles. This stimulates intestinal movement and helps in bowel movement.
Warm Fluids : Warm water with a dash of lemon and honey in the morning can stimulate the bowels. Herbal teas made with fennel, cumin, coriander seeds, licorice and ginger may improve digestion and reduce bloating.
Precautions
Always consult an Ayurvedic practitioner before using herbs during pregnancy to ensure safety for both mother and baby. Before starting any herbs also consult your gynaecologist. Avoid harsh laxatives or enemas, as they can cause discomfort or contractions. Avoid excessive dairy products also as they may cause constipation in some individuals. Coffee, tea, and energy drinks can also dehydrate the body and worsen constipation if consumed in excess.
By following these Ayurvedic remedies, pregnant women can manage constipation naturally and ensure a healthy and balanced digestive system.