Top 15 Foods To Help Naturally Relieve Pregnancy Constipation

Written by: Co-Founder Amanda Capriglione, RDN, CDN

Medically Reviewed by Dr. Nicole Palmer, DO

Yay, you’re pregnant! And, ugh, you’re constipated. Up to 38% of pregnant women experience constipation. It can be painful and just plain awful to deal with! The good news is that constipation can be relieved naturally by consuming foods rich in fiber. Fiber is found in many different foods from fruits and veggies to whole grains and some cereals and legumes.

Here is a bonus—most fiber-rich foods are also super healthy and loaded with nutrients that you and your baby need to thrive. Find the foods (and 1 drink!) below that you need to add to your daily diet to help alleviate your constipation.

  1. Red Raspberries

  2. Green Peas

  3. Pear

  4. Lentils

  5. Black Beans

  6. Broccoli

  7. Whole Wheat Spaghetti

  8. Water

  9. Foods with Probiotics

  10. Chia seeds

  11. Quinoa

  12. Turnip Greens

  13. Apple

  14. Oatmeal

  15. Brussels sprouts

These aren’t “magic” foods but they may seem like it. Pregnant women need 25-30 grams of fiber daily. Consuming a few servings of these foods daily can help alleviate the discomfort from irregularity.

Frequent constipation may cause hemorrhoids, especially in pregnant women. Be sure to see your OB if you experience signs of hemorrhoids, which can be really painful and difficult to get rid of. With a healthy diet and water, it is possible to prevent hemorrhoids, however.

There is no evidence that constipation can harm your growing baby. Constipation really only brings the mama discomfort. While pregnant, constipation initially occurs because of the increase in progesterone, especially in the 1st trimester. Relaxation of your body’s muscles occurs, which leads to slower digestion. Digestion slows down in order for optimal nutrition absorption to take place in the gut, so that’s a plus.  Less movement, consumption of low fiber foods, and even anxiety can lead to constipation during pregnancy as well. Iron found in prenatal vitamins or any iron supplement may even cause constipation.

Feed mom & me prenatal vitamins contain organic agave inulin powder, which helps support digestive health and promotes normal bowel function. Because iron in a prenatal vitamin that can cause constipation, it is a good idea to drink a lot of water and consume high fiber foods in addition to the supplement, BUT every little bit of fiber helps!

The best way to relieve constipation is with a healthy diet plus plenty of water. Frequent movement, exercise can also help move things along. Regular exercise, about 20-30 minutes 3 times a week, can help stimulate the bowels. If the aforementioned does not work, there are always stool softeners, which have not been shown to have adverse effects and are safe for pregnancy. Laxatives are not recommended during pregnancy because they can cause dehydration and may even stimulate uterine contractions. Always consult with your OB about taking any over the counter medication.

RED RASPBERRIES

Red Raspberries have 8 grams of fiber per cup. Enjoy them on their own or in salads, smoothies, yogurt, and cereal. Red raspberries also contain loads of vitamin C, which helps your immune system. Frozen raspberries are perfect for smoothies and retain most of their nutrients during the freezing process. Make sure to wash fresh berries thoroughly with water and vinegar just being eating to remove dirt and grim.

GREEN PEAS

Green peas have 9 grams of fiber per cup. Enjoy them in soups and stews or added to marinara sauce or salads. They also contain vitamin C and potassium, which are needed for both mom and baby! Whether you eat frozen, canned, or fresh green peas, you’ll get the beneficial nutrients. Just make sure to rinse off any excess salt in canned green peas.

PEARS

Pears have 5.5 grams of fiber for 1 medium size pear.  Pears are surprisingly rich in folate and are a good source of antioxidants. They taste great on their own, in oatmeal, yogurt, cottage cheese, and even diced and sautéed in coconut oil and cinnamon. Wash thoroughly in warm water and vinegar.

LENTILS

One cup of cooked lentils has a whopping 15.5 grams of fiber! Lentils are definitely a “superfood,” providing mom and baby with B vitamins, iron, and magnesium, all of which are needed for a healthy pregnancy. Add lentils to soups, stews, and salads. Try our veggie lentil soup from our e-book, Feel Good Food for a Healthy Pregnancy.

BLACK BEANS

One cup of black beans has 15 grams of fiber. Black beans also contain antioxidants and protein. Enjoy beans in tacos, soups, chili, stews, salads, with rice, or made into a hummus-like dip for veggies. Canned beans are nutritious and convenient, just make sure to rinse off excess sodium.

BROCCOLI

Cooked broccoli has about 5 grams of fiber per 1 cup. It also contains iron and calcium, which are needed for healthy cells and bones, respectively. There are so many delicious ways to use broccoli. Our favorites are roasted with olive oil, chopped in salads, added to baked potatoes with melted cheese and pasta and broccoli with garlic and oil sauce.

WHOLE WHEAT SPAGHETTI

One cup of cooked whole-wheat spaghetti has 6 grams of fiber. Pasta has endless pasta-bilities! Add any sauce that you enjoy. We have delicious, quick, and nutritious Bolognese, pesto, and marinara sauces in our e-book. Add broccoli and some beans and you have yourself a dish packed with fiber. Always cook pasta according to package directions (al dente is best!), and NEVER rinse with water. For best flavor, toss spaghetti with the sauce before enjoying!

WATER

With all of this fiber in your diet, mama, it’s important to note that you can still become well, backed up—unless you drink plenty of water! Pregnant women need at least 12, 8 oz glasses of water daily (plus more in the summer months!). Water helps the fiber move along your digestive tract. It’s necessary to keep stool both soft and compact. Fiber promotes stool softening and bulking, therefore water and fiber both works together. Foods contain both soluble (stimulates bowels to hold on to water) and insoluble fiber (does not dissolve and moves through intestines) and you need them both in order to have “happy” bowels.

FOODS WITH PROBIOTICS

In addition to fiber and water, you may want to add more probiotics to your diet as well. Foods like yogurt, sauerkraut, pickles, and miso soup help to keep healthy bacteria in your gut, which in turn helps keep your digestive system moving, literally. Aim for at least 1-2 servings of these foods daily.

CHIA SEEDS

Chia seeds have about 10 grams of fiber per ounce. Sprinkle on salads, yogurt, smoothies, and oatmeal. You can also add to pancake/waffle batter, cookies, peanut butter and jelly sandwiches, and even make chia jam. Chia seeds are also high in Omega 3 fatty acids, which make it perfect for babies brain development.

QUINOA

Quinoa is a super versatile seed! Yes, it’s actually considered a seed, not a grain, but can be used to replace grains in recipes. It has about 5 grams of fiber per 1 cup cooked. Quinoa is bland in flavor therefore it takes on any flavors pretty easily. Quinoa tastes great in salads and soup. You can use it in place of rice in stir fry recipes too. Quinoa “oatmeal” is the perfect way to start the day and you can even add uncooked quinoa to homemade granola.

TURNIP GREENS

One cup of cooked turnip greens has 5 grams of fiber. Sauté turnip greens in olive oil and garlic or add to soups and stews. They are loaded with vitamin A and vitamin C, which make them good immune-boosting food! Make sure to clean with water thoroughly to remove excess dirt and grim.

APPLES

Apples have 4.5 grams of fiber for 1 medium-size apple. Make sure to wash the outside skin well because that is where most of the fiber exists. Apples are perfect when sliced and added to salads, yogurt, and oatmeal. Spread peanut butter or any other nut butter and even top with some chocolate chips on them for the perfect snack. Baked or sautéed apples with cinnamon and coconut oil taste delicious with some yogurt or ice cream on top too! Apples are also high in vitamin C! Here is a trick: add lemon juice to slice apples to prevent browning!

OATMEAL

One cup of oatmeal has 5 grams of fiber. Oatmeal is a “blank canvas” for many different flavors from sweet to even savory. We love oatmeal with chia, ground flax seeds, mashed banana, and peanut butter. You can also add uncooked oats to smoothies and meatloaf or meatballs ( in place of breadcrumb). Oatmeal is also a great way to add fiber to pancake, waffle, and cookie batter; just ground up into a flour-like texture. Oatmeal is also high in iron and magnesium, which are bodybuilding nutrients for your little babe.

BRUSSELS SPROUTS

Brussels sprouts are one of those vegetables that everyone thinks they dislike, but when they cook them the “right” way, they end up becoming a favorite! At 4 grams of fiber per cup, they Bake/roast Brussels with olive oil and salt in the oven until crisp. They can even be sliced thin and added to salads to be enjoyed the same way as lettuce. Rinse Brussels under cool, running water to remove debris. You can also find vitamin C, vitamin K, and folate in Brussels, which make them a perfect veggie for pregnant mamas!