Pregnancy and digestion: Why bloating and constipation are common

Feeling like your digestive system has completely changed since becoming pregnant? You’re not imagining things. If you’re dealing with uncomfortable bloating or struggling with constipation, you’ve joined a very large club of expectant mothers experiencing the same challenges.

The surprising statistics

Digestive discomfort affects most pregnant women at some point:

• Up to 39% of women experience constipation during pregnancy
• In the first trimester alone, a remarkable 72% of women report at least one functional bowel issue, with 46% experiencing constipation and 49% dealing with bloating
• Constipation rates vary by trimester: 24% in the first, 26% in the second, and 16% in the third trimester

But why exactly does pregnancy cause these uncomfortable digestive changes?

Hormonal changes: The primary culprit

The moment you become pregnant, your body begins producing higher levels of certain hormones that, while essential for maintaining a healthy pregnancy, can wreak havoc on your digestive system.

Progesterone: The relaxation hormone

Progesterone relaxes smooth muscle tissue throughout your body—including your digestive tract. While this helps prevent premature contractions of the uterus, it also slows down food movement through your intestines. The result? Food stays in your digestive system longer, leading to increased water absorption from waste, harder stools, and constipation.

Relaxin: Not just for your pelvis

This aptly named hormone loosens ligaments and joints to prepare for childbirth. Unfortunately, it doesn’t discriminate between pelvic ligaments and other tissues, potentially affecting digestive function as well.

Physical changes that impact digestion

As your pregnancy progresses, physical changes create additional digestive challenges:

The growing uterus effect

By your second and especially third trimester, your expanding uterus puts increasing pressure on your intestines, physically compressing them and further slowing digestion. This increasing fetal weight and pressure on the bowel makes the third trimester a particularly high-risk period for constipation.

Iron supplements: Necessary but constipating

Many pregnant women take iron supplements to prevent anemia. Unfortunately, these supplements are known to cause constipation as a side effect. Research specifically identifies iron supplement use as a risk factor for pregnancy-related constipation.

Practical relief strategies that actually work

While digestive discomfort is common during pregnancy, you don’t have to simply endure it. Here are safe, evidence-based strategies to find relief:

1. Hydration is key

Aim for at least 8-10 glasses of water daily. Proper hydration keeps stools soft and easier to pass. Consider keeping a water bottle with you throughout the day and establishing regular drinking habits.

2. Fiber-rich diet adjustments

Gradually increase fiber intake through:

• Whole grains like oats, brown rice, and whole wheat bread
• Fresh fruits with edible skins (apples, pears)
• Vegetables, especially leafy greens
• Legumes such as lentils and beans

Start slowly—adding too much fiber too quickly can initially worsen bloating and gas.

3. Strategic movement

Regular, gentle exercise stimulates intestinal activity:

• Daily walking for 20-30 minutes
• Prenatal yoga poses that encourage digestion
• Swimming, which provides gentle pressure relief and whole-body movement

Our Pregnancy Course at Beginning Academy includes specific movement routines designed to support digestive health during pregnancy.

4. Mindful eating practices

• Eat smaller, more frequent meals to prevent overloading your digestive system
• Chew thoroughly to aid digestion
• Avoid lying down immediately after eating
• Try to identify and limit foods that trigger bloating (common culprits include beans, cabbage, and carbonated drinks)

5. Relaxation techniques

Stress can worsen digestive issues. Practice:

• Deep breathing exercises before meals
• Progressive muscle relaxation
• Gentle abdominal massage (moving in a clockwise direction)
• Using sound-based relaxation techniques like those in the Beginning app

When to seek medical advice

While constipation and bloating are normal during pregnancy, certain symptoms warrant medical attention:

• Severe abdominal pain that doesn’t resolve
• Blood in your stool
• Constipation alternating with diarrhea
• Unintended weight loss
• Constipation that doesn’t respond to lifestyle changes

Your healthcare provider can help determine if additional interventions are appropriate and safe during pregnancy.

Looking beyond pregnancy

Interestingly, constipation remains prevalent in the postpartum period—affecting up to 52% of women, which is even higher than during pregnancy. Preparing for this reality can help you maintain digestive health beyond childbirth.

The bottom line

Digestive changes during pregnancy are incredibly common and typically result from normal hormonal and physical changes. With thoughtful lifestyle adjustments and an understanding of what’s happening in your body, you can find significant relief from these uncomfortable symptoms.

Remember that supporting your digestive health during pregnancy is part of overall self-care. For more comprehensive pregnancy wellness strategies, explore our Pregnancy Course at Beginning Academy, where we offer doctor-approved, science-backed guidance to help you thrive throughout your pregnancy journey.