In this guide, we’re unpacking:

• What causes constipation in pregnancy (and why it hits so hard)
• Safe, natural relief strategies backed by science
• Why your gut microbiome matters more than ever right now
• How IV Nutrition’s virgin sugarcane prebiotic fiber can support regularity without weird flavors, fake sweeteners, or sketchy ingredients.

Let’s dive in.

What Is Constipation in Pregnancy?

Constipation during pregnancy is defined as having fewer than three bowel movements per week, or straining, hard stools, and a sensation of incomplete emptying. According to the American College of Gastroenterology, up to 40% of pregnant people experience constipation, especially in the first and third trimesters.

Why Am I Constipated While Pregnant?

Here’s the physiological chain reaction:

1. Hormones Slow Everything Down

• Progesterone, the hormone that helps maintain pregnancy, also relaxes smooth muscle, including in your gut.
• This slows intestinal motility, leading to sluggish bowels.

2. The Growing Uterus Crowds Your Colon

• As the uterus expands, it compresses the rectum, making it harder for stool to pass through easily.

3. Iron Supplements and Prenatal Vitamins

• Many contain ferrous iron, which can cause gastrointestinal upset and constipation.
• (Tip: iron bisglycinate is often gentler on the gut.)

4. Dehydration and Reduced Physical Activity

• Morning sickness = less fluid.
• Fatigue = less movement.

Both mean less stimulation for bowel movements.

Is Constipation in Pregnancy Harmful?

Not usually dangerous—but it can cause or worsen:

• Hemorrhoids
• Anal fissures
• Abdominal cramping
• Bloating and pressure

And honestly? Feeling blocked up when you’re already physically uncomfortable is just extra.

Natural, Safe Ways to Relieve Constipation While Pregnant

1. Hydrate, Like It’s Your Job

Aim for 2–3 litres/day (unless medically contraindicated). Water helps soften stools and support gut movement.

2. Prioritize Prebiotic Fiber Over Laxatives

Laxatives may not be safe without supervision. Instead, go for natural prebiotics that:

• Feed beneficial gut bacteria
• Support stool consistency
• Improve regularity without cramping

IV Nutrition’s Virgin Sugarcane Prebiotic is a pregnancy-safe, unflavored powder derived from whole sugarcane stalks. It’s:

• 50/50 soluble + insoluble fibre
• Gently ferments in the colon to support a thriving microbiome
• Unlike other fibers it mixes easily into lots of food & drinks — no added nasties

3. Move Your Body Daily

Gentle walks, stretching or prenatal yoga can stimulate bowel activity.

Even 10–15 minutes/day helps.

4. Eat High-Fibre Whole Foods

Think:

• Oats, chia seeds, berries
• Cooked greens, legumes, pears
• Sweet potato, pumpkin, wholegrains
• Hot tip: IV Nutrition's fiber can be sprinkled on yogurt, and it makes this gorgeous yogurt mousse type of textured result. Trust me, you won't regret. 

Aim for 25–30g of fibre daily. Most of us barely hit 15g—pregnancy is the time to level up.

5. Use a Toilet Footstool

Elevating your feet helps you mimic a squat, making elimination easier and more complete. Game changer.

What NOT to Do

• Don’t over-rely on stimulant laxatives (unless medically advised)
• Don’t ignore the urge to go—delaying can make constipation worse
• Don’t overdo high-iron foods or supplements without checking with your doctor

When to See Your Doctor

Check in if:

• You haven’t had a bowel movement in more than a week
• You experience severe pain, rectal bleeding or vomiting
• OTC options aren’t working

Pregnancy-safe management is possible—but needs to be tailored to your health.

Why Gut Health in Pregnancy Matters Long-Term

Emerging research shows that your gut microbiome directly affects your baby’s immune and metabolic development. [1] [2]

The bacterial diversity in your colon influences:

• Your baby’s first gut bacteria at birth
• Their allergy and eczema risk
• Even their gut-brain axis function

In short? Good fiber = good flora = good future.

Summary: Pregnant, Constipated, and Over It?

Here’s your plan:

• Hydrate daily
• Add in a gentle, food-derived prebiotic like IV Nutrition
• Move, eat fibre-rich foods, and give your gut time to adjust
• Chat with your healthcare provider before using any medications

Shop Gut-Friendly Prebiotic Fiber for Pregnancy

Want a clinically-backed fiber supplement that actually works—without the gas, flavoring, or fake sweeteners?

Try IV Nutrition’s Virgin Sugarcane Prebiotic:

• Unflavoured
• Pregnancy-safe
• Supports daily regularity and long-term gut health

References

1. Vanner S. et al. (2020). Gut microbiota and pregnancy: what do we know? Best Practice & Research Clinical Gastroenterology.
2. Mullin G.E. et al. (2019). The role of the microbiome in pregnancy. Nutrition Clinics of North America.
3. NHS UK. (2022). Constipation in Pregnancy.
4. American College of Gastroenterology. (2021). Constipation and Functional GI Disorders.
5. EFSA Panel. (2010). Scientific Opinion on the substantiation of health claims related to fibre.