Constipation is one of the most common pregnancy complaints, affecting nearly 40% of women at some point. It can start as early as the first trimester and may persist until delivery if not addressed.
Why Does Constipation Happen in Pregnancy?
Several physiological and lifestyle factors contribute:
- Hormonal Changes: Increased progesterone relaxes smooth muscles, slowing intestinal movement and delaying bowel emptying.
- Pressure from the Uterus: As the uterus enlarges, it compresses the intestines, reducing bowel mobility.
- Iron and Calcium Supplements: Prenatal iron (especially ferrous sulfate) and calcium can harden stools and reduce bowel regularity.
- Reduced Physical Activity: Fatigue and pregnancy discomfort often reduce movement, slowing digestion.
- Low Fluid Intake: Increased fluid needs in pregnancy, if unmet, can cause dehydration and harder stools.
Dietary Pattern: Less fiber intake, excessive processed food, or inadequate fruits/vegetables aggravates constipation
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General To-Do Points (Safe Throughout Pregnancy)
- Hydration:5–3 liters/day (water, soups, herbal teas, coconut water if tolerated).
- Fiber: 25–30 g/day from fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Physical Activity: Walking, prenatal yoga, and light stretches improve bowel motility.
- Meal Pattern: Small, frequent meals instead of large portions.
- Iron Supplements: If constipation worsens, consult doctor about gentler forms (e.g., ferrous bisglycinate).
To Avoid: Refined flour, excess tea/coffee, fried or ultra-processed foods, prolonged inactivity.
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Trimester-wise Focused Nutrition
First Trimester (0–13 weeks)
- Emphasize fruits rich in soluble fiber (apple, pear, soaked figs).
- Begin day with warm lemon water.
- If iron causes constipation, discuss alternatives with doctor.
Second Trimester (14–27 weeks)
- Add prunes/prune juice (clinically shown to ease constipation).
- Separate calcium and iron supplements.
- Focus on cooked vegetables in meals.
- Daily 20–30 min walking post meals helps digestion.
Third Trimester (28–40 weeks)
- Eat small, frequent meals to reduce bloating.
- Consider psyllium husk (isabgol) if needed (only with medical approval).
- Use a footstool during toilet use to ease stool passage.
- Stay active and hydrated unless restricted.
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7-Day Pregnancy Constipation Relief Diet Plan
Day 1
- Morning: Warm water + 2 soaked figs + 4 raisins
- Breakfast: Vegetable oats upma + 1 orange
Mid-morning: Pear slices - Lunch: Brown rice + dal + palak sabzi + salad
- Evening: Buttermilk (if tolerated) + roasted chana
- Dinner: Vegetable khichdi with ghee + cucumber raita
- Bedtime: Warm milk with a pinch of nutmeg.
Day 2
- Morning: Warm lemon water + 2 soaked prunes
- Breakfast: Vegetable poha + kiwi
- Mid-morning: Coconut water + soaked almonds
- Lunch: Roti (multigrain) + rajma (if tolerated, else moong dal) + lauki sabzi
- Evening: Fruit smoothie with flaxseeds
- Dinner: Quinoa + mixed veg curry + salad
- Bedtime: 1 apple with skin
Day 3
- Morning: Jeera water + 3 dates
Breakfast: Idli + sambhar - Mid-morning: Pomegranate
- Lunch: Bajra roti + methi sabzi + dal + salad
- Evening: Herbal tea + murmura chivda
- Dinner: Vegetable daliya + beetroot raita
- Bedtime: Warm milk + ½ tsp isabgol (if doctor allows)
Day 4
- Morning: Warm water + 1 pear
- Breakfast: Besan chilla + mint chutney
- Mid-morning: Orange
- Lunch: Rice + sambhar + beetroot poriyal + salad
- Evening: Chia seed water + khakra
- Dinner: Phulka + tur dal + bhindi sabzi
- Bedtime: Kiwi
Day 5
- Morning: Warm ajwain water + 2 dried apricots
- Breakfast: Moong dal cheela + 1 apple
- Mid-morning: Buttermilk (if tolerated)
- Lunch: Millet khichdi + palak dal + salad
- Evening: Smoothie with banana + oats + flaxseed
- Dinner: Vegetable upma + mixed veg curry
- Bedtime: Warm milk
Day 6
- Morning: Warm water + soaked figs + raisins
- Breakfast: Vegetable sandwich (whole wheat) + orange
- Mid-morning: Tender coconut water
- Lunch: Brown rice + moong dal + lauki sabzi + salad
- Evening: Herbal tea + roasted makhana
Dinner: Ragi roti + dal + drumstick sabzi - Bedtime: 1 pear
Day 7
- Morning: Warm lemon water + 2 prunes
- Breakfast: Vegetable paratha (multigrain) + curd (if tolerated)
- Mid-morning: Pomegranate
Lunch: Phulka + moong dal + karela sabzi + salad - Evening: Smoothie with spinach + banana + flaxseed
- Dinner: Oats khichdi + beetroot raita
- Bedtime: Warm turmeric milk
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When to Seek Medical Help
- Severe constipation not relieved with diet + lifestyle.
- Painful hemorrhoids or rectal bleeding.
- Abdominal pain, vomiting, or sudden worsening.
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition.
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
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Address of our Dietitian Clinic in Borivali, Mumbai
Makes You Eat by Dt. Foram Modi, B102, 1st floor, Navkar Pearl, Natakwala Lane, Near Registration office, Borivali West, Mumbai 400092, Maharashtra
Phone number
8369030744
Phone number
8369030744
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