Pregnancy is a unique and wonderful time, but it can also come with certain discomforts, constipation being one of the most common. Nearly 40% of pregnant women experience constipation. Fortunately, simple steps in nutrition and physiotherapy can make a big difference in restoring smoother digestion and lasting comfort.

Why is constipation common during pregnancy?

  • Pregnancy hormones naturally slow down bowel function.
  • The uterus takes up more space and puts pressure on the intestines.
  • Iron supplements (often prescribed) can make stools harder.

1. The important role of fiber

Fiber helps regulate bowel movements and makes stools easier to pass. There are two complementary types:

  • Soluble fiber (e.g., oats, apples, pears, chia seeds, psyllium) → softens stools.
  • Insoluble fiber (e.g., whole grains, vegetables, legumes, nuts) → adds bulk and stimulates bowel movement.

The ideal: combine both types every day.

2. Fiber needs during pregnancy

The recommendation is about 28 g of fiber per day. To reach this goal while minimizing discomfort:

  • Increase intake gradually, in steps of 3 to 5 g of fiber.
  • Stay at each step for 3 to 4 days to allow your digestive system to adjust.
  • Repeat until you reach the recommended target.
  • Stay well hydrated throughout the day, since water helps fiber do its job and reduces the risk of bloating or constipation.

3. A sample high-fiber day

Here’s an example of a daily menu that provides around 28 g of fiber. If you currently eat little fruit, vegetables, or legumes, increase your intake gradually (3–5 g at a time) to avoid bloating.

Breakfast: Apple & Chia Oatmeal (~9 g fiber)

Morning snack: Yogurt with Raspberries and Granola (~9 g fiber)

  • ¾ cup (175 g) plain or Greek yogurt
  • 1 cup (250 mL) raspberries (8 g fiber)
    2 tbsp granola (1 g fiber)

Lunch: Whole Wheat Sandwich and Veggies (~8 g fiber)

  • 2 slices whole wheat bread (5 g)
  • Filling: chicken salad or grilled tofu
  • 1 cup (250 mL) crunchy vegetables (lettuce, arugula, tomatoes, cucumber) (3–4 g fiber)
  • 1 tbsp olive oil or light mayonnaise

Afternoon snack: Veggies and Hummus (~5 g fiber)

  • 1 cup (250 mL) raw vegetables (carrots, peppers, cucumber) (3 g fiber)
    3 tbsp (45 mL) hummus (2 g fiber)

Dinner: Quick Red Bean Chili (~8 g fiber)

Daily totals:

  • Fiber: ~39 g
  • Benefits: regular bowel movements, better satiety, higher intake of vitamins, minerals, and antioxidants.

Gradually adding fiber-rich foods not only improves regularity but also boosts overall diet quality.

4. How physiotherapy can help?

Along with nutrition, perineal physiotherapy plays a key role in supporting digestive comfort and overall well-being during pregnancy:

  • Diaphragmatic breathing: promotes natural organ movement and supports bowel function.
  • Pelvic mobility: targeted exercises help reduce uterine pressure on the intestines, easing stool passage.
  • Adapted postures: physiotherapists can recommend positions that aid digestion and lower abdominal pressure, reducing reflux and discomfort.
  • Safe physical activity: guidance for gentle exercises (walking, prenatal yoga, adapted stretches) to boost circulation and support bowel regularity.
  • Muscle tension release: relaxing the pelvic floor and lower back muscles can improve comfort and ease constipation-related symptoms.

When to consult a healthcare professional?

If constipation remains difficult or painful despite a higher-fiber diet and good hydration, a dietitian can suggest personalized solutions. In addition, a perineal physiotherapist can work on breathing, pelvic mobility, and pelvic floor relaxation to support digestive comfort and facilitate stool passage.

Supporting a smoother pregnancy with nutrition and physiotherapy

Pregnancy is a unique time when every small step counts toward the future mother’s well-being. Constipation is common, but there are many solutions to improve digestive comfort. With the right nutrition strategies and physiotherapy support, you can regain comfort and ease in your daily life.

Combining these approaches offers safe, personalized, and complete care, contributing to a more serene and enjoyable pregnancy.

Our registered dietitians and perinatal physiotherapists are here to help prevent or relieve constipation while supporting your well-being and your baby’s health. Book your appointment with a dietitian nutritionist in Vaudreuil-Dorion today.

Article written by our partner, TeamNutrition.