Natural Ways to Relieve Constipation in Pregnancy (Without Harsh Laxatives)

Constipation isn’t enjoyable at the best of times, but during pregnancy it can bring an extra layer of discomfort. The bloating, nausea, fatigue, and cramping can become so intense that it starts to affect your day-to-day life especially if you haven’t had a proper bowel movement for a week.

Constipation affects up to 50% of pregnant women, and it’s not because you’re doing anything wrong. There are a few sneaky reasons it happens, and the good news is, there’s plenty you can do to find relief naturally.

Why Constipation Is So Common in Pregnancy

As your body adapts to growing a baby, hormones like progesterone relax smooth muscles, including those in your digestive tract. This means everything slows down a little (and sometimes a lot).

Then add in the extra iron from prenatal supplements, reduced physical movement due to fatigue, and the sheer physical demands of carrying a baby. Top it off with a bit (or a lot) of dehydration – because who wants to drink endless water when you’re already running to the loo every five minutes or feeling nauseated?

Put all of that together, and you’ve got the perfect recipe for being, quite literally, full of it.

Your Gut Needs Gentle Support – Not Force

When it comes to constipation in pregnancy, gentle is key. Harsh laxatives can irritate the gut or trigger cramping, and most aren’t recommended when you’re pregnant.

Instead, I like to think of digestion as something you nurture, not push.

You want to:

• Keep things hydrated

• Feed your gut with natural fibre

• Support bile and motility (how well things move through your gut)

• Keep stress levels down (because your gut and nervous system are best friends)

My Favourite Remedy: Stewed Fruit for Constipation

This simple recipe is something I share with many of my pregnant clients, and it works beautifully to get things moving again — gently, naturally, and safely.

Stewed Fruit for Constipation (Pregnancy-Friendly)

Ingredients:

• 2 ripe pears – peeled, cored, and chopped

• 2 apples – peeled, cored, and chopped

• 6 prunes (pitted)

• 4 dried apricots

• 2 dried figs (or 3 if smaller)

• 1½ cups water (or enough to just cover the fruit)

• ½ tsp cinnamon (optional for gentle digestion)

• ½ tsp grated fresh ginger (optional – helps stimulate digestion)

• Juice of ½ lemon (added at the end for vitamin C and flavour)

Instructions:

1. Chop all the fruit into even pieces for smooth cooking.
   

2. Add everything except the lemon juice into a saucepan.
   

3. Bring to a gentle boil, then simmer for 15–20 minutes until the fruit is soft and plump.
   

4. Stir in the lemon juice at the end.
   

5. Cool and store in the fridge for up to 5 days.

Enjoy a few spoonfuls daily – on its own, over yoghurt, or mixed through porridge.

Why it works:
Prunes, pears, and figs are high in natural sorbitol, a compound that draws water into the bowel and softens stools. Apples and apricots add gentle fibre, while ginger and cinnamon support healthy digestion and reduce bloating.

You don’t have to put up with feeling blocked or bloated throughout your pregnancy. There are gentle, natural solutions that actually work and help your whole body feel better in the process.

As a naturopath and midwife, I can help you identify what’s really driving your constipation, whether that’s your iron supplement, hormone changes, or sluggish digestion, and create a tailored plan that works with your body (and your baby).

Your body (and your bowels!) will thank you.