Pregnancy Constipation: When To Worry & Tips To Get The Show Back On The Road
No one likes to talk about poop. Well maybe some people do- but it can definitely feel uncomfortable to get into the nitty-gritty of what your bathroom visits look like.
In pregnancy, it’s not just our uterus that changes. Your whole system gets a massive overhaul and in many cases, this can result in a change in bowel habits. Today we’re going to go through pregnancy constipation: when to worry and some tips that can help slip and slide your way back into some comfort.
Let’s clarify some things around bowel movements and hopefully help mitigate some pelvic health issues along the way.
Kick it off with some norms:
Normal frequency for pooping varies quite a bit and can be anywhere between one poop every three days, up to three times a day.
You shouldn’t need to wipe more than 3 times following a bowel movement or find skid marks in your undies later
Consistency of poop should be that of a soft snake - think no pieces or pellets - or on the Bristol stool chart we are looking at a 4.
If you’re way off the mark here, it’s worth reading on to see what you can do to improve your colon sitch before it makes things worse.
Did you know that constipation can influence and worsen pelvic floor symptoms such as:
Pelvic organ prolapse
Vaginal heaviness
Leaking urine
Haemorrhoids
Inability to hold in a toot
Urgency with needing to pee
Pelvic pain
… and more
Pregnancy Constipation: When to Worry
Reasons you should contact your midwife, OBGYN, Dr or health care provider include :
you’ve been constipated over a few weeks
there is blood or mucous in your stool
you’re having severe abdominal pain
you’re freaking out
Yes, if you’re unsure or stressed about it, get in touch with your people, that’s what they’re there for. If the office is closed, head to the nearest emergency department to get checked out.
You should not feel foolish by being extra careful with your body during pregnancy. Ever. PERIOD.
The first line of treatment for this doesn’t involve medication or colonics or any type of so-called “cleanse”, it’s a combo of a few simple things.
Ways to combat constipation:
1) Water
This doesn’t necessarily mean just gunning bottle after bottle of H2O (though you should be aiming roughly around 2-3 L a day- as a minimum)
This means keeping your hydration up throughout the day in various ways
Think not only drinking (which you should be doing as a baseline) but also incorporating “wet” foods such as soup or those containing water like raw fruits and vegetables… which brings me to my next point
2) Fibre
Before we get started here… it’s important to remember that fibre - found in whole grains, raw fruits and veggies - draws water from the intestines to make a poop bulkier and softer. However, if you’re not bringing enough water into the fold, the extra fibre (think dry fibre like all bran buds) could surprisingly slow things down.
When increasing your fibre - ensure your water increases at the same time
Choose fruits and veggies with a higher water content
Throw them in a smoothie and add your choice of liquid (dairy if it doesn’t bother you, nut milk, juice etc)
3) Movement
***As long as you’re cleared for exercise by your provider.***
No, I don’t mean you need to go jump on a trampoline to salt shaker the thing out… or do I…
Think of simple ways to increase your movement such as:
walking - trying to up your normal step count, going for a walk at lunch or after dinner
swimming - it’s hot out there! Hit up the lake, go pool hopping or go to the local pool for some laps if that’s your vibe
HIIT workouts where you can get a quick workout in working on overall fitness
Or anything else that gets your blood flowing and your muscles pumping
If you’ve got other surefire ways to improve your constipation… see “coffee”… then lean in! If your doc doesn’t want you treating this thing with your usual methods, they might have additional tips more specific to your health.
In the absence of meds or potions, we’ve gotta treat this thing from the inside out and see how it goes. It needs to be sustainable and effective first.
In conclusion
If you’re dealing with pregnancy constipation- when to worry is when you feel worried. It’s always better to be extra careful and relieve the stress of the “is this normal” mental cyclone we can get sucked into. Talk to the professionals, they’re there to take care of you through this wonderful, sometimes shitty, season of your life.
Hope some of these tips can help increase your visits to the bathroom and reduce your worries!
Here for you and your hive.
- Laine
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Rao SS, Camilleri M. Approach to the patient with constipation. In: Podolsky DK, Camilleri M, Fitz JG, Kalloo AN, Shanahan F, Wang TC, eds. Yamada's Textbook of Gastroenterology. Hoboken, NJ: Wiley; 2015:757‐780.
Serra J, Mascort‐Roca J, Marzo‐Castillejo M, et al. Clinical practice guidelines for the management of constipation in adults. Part 1: definition, aetiology and clinical manifestations. Gastroenterol Hepatol. 2017;40:132‐141.
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About the Author: Laine Wall
If you are looking for a pelvic physio, I would love to help you on your pelvic health journey.
I work out of, and own, a pelvic physiotherapy clinic called The Hive Pelvic Health Co. in Millbrook, Ontario and also offer virtual appointments if you reside in Ontario, Canada.
Have more questions? Get in touch with me.
The Hive Pelvic Health Co. is located in the township of Cavan-Monaghan, in Peterborough County; and is less than 20 minutes from the city of Peterborough and 30 minutes from Durham region.
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