Foods That Relieve Constipation During Pregnancy (Safe & Natural)

By BiteBrightly 14 September 2026: This post might contain affiliate links.

Constipation during pregnancy is one of the most common and least discussed pregnancy symptoms — affecting more than half of all pregnant women at some point during their nine months. It can range from mildly uncomfortable to genuinely miserable, and it tends to get worse as pregnancy progresses and the growing uterus adds physical pressure to an already sluggish digestive system.

The good news is that dietary changes are among the most effective and safest first approaches to pregnancy constipation relief. The right foods — particularly those combining fibre and natural osmotic compounds — can make a meaningful difference quickly and safely, without laxatives or medications.

Before the food list: If constipation is severe, accompanied by blood in the stool, abdominal pain beyond discomfort, or vomiting — please contact your midwife, GP, or obstetrician. Straining with constipation in pregnancy can contribute to haemorrhoids, which are both painful and very common in pregnancy; if you are experiencing haemorrhoidal pain or bleeding, please mention this to your healthcare provider. This guide is for mild to moderate pregnancy constipation managed through diet.

Key Takeaways

• Pregnancy constipation is primarily driven by progesterone — the hormone that relaxes smooth muscle throughout the body, including the digestive tract, slowing gut transit time; this is a feature of pregnancy, not a dietary failure

• The recommended fibre target during pregnancy is 25–30g daily; most pregnant women do not reach this, particularly if nausea has limited the variety of foods eaten in the first trimester

• The most important rule: fibre requires water to work — increasing fibre without increasing fluids can make constipation worse; 8–12 cups of fluid daily is the pregnancy recommendation (more in hot weather or with exercise)

• Prunes are the most evidence-supported single food for pregnancy constipation — combining fibre with sorbitol (a natural osmotic laxative that draws water into the large intestine); research shows prunes are more effective than psyllium for stool consistency

• Kiwi fruit is as effective as prunes in clinical research and outperforms psyllium — two kiwis daily contain actinidin (an enzyme supporting gut motility) alongside fibre and water-retaining compounds; research shows 4 weeks of daily kiwi consumption improves stool frequency

• Prenatal vitamin iron is a major contributor to pregnancy constipation for many women — if dietary changes are not sufficient, discuss with your midwife or GP whether switching to ferrous bisglycinate (a gentler form of iron) might be appropriate

Why Pregnancy Causes Constipation — The Mechanisms

Understanding the specific causes helps identify the right dietary responses:

Progesterone: The primary driver. Progesterone relaxes smooth muscle throughout the body — including the smooth muscle lining the digestive tract. This slows gut transit time (the speed at which food and waste move through the intestines), allowing more water to be absorbed from stool, leaving it harder and drier. This is why constipation often begins in the first trimester when progesterone rises rapidly, persists throughout pregnancy, and often worsens in the third trimester.

Iron from prenatal vitamins: Most prenatal vitamins contain 27–30mg of iron — more than a standard multivitamin. Non-haem iron (the form in most supplements) is only partially absorbed; the unabsorbed iron remains in the colon where it can disrupt gut bacteria and dehydrate stool, contributing significantly to constipation. If you are taking a separate iron supplement on top of your prenatal vitamin, constipation is particularly likely.

Physical pressure: In the third trimester, the growing uterus puts direct physical pressure on the bowels, making it harder for stool to move through.

Reduced activity: Fatigue in early pregnancy and discomfort in late pregnancy often reduce physical activity — and physical movement is one of the strongest natural stimulants of bowel motility.

Dietary changes from nausea: Many women eat a significantly narrowed diet in the first trimester due to nausea and food aversions, often reducing fibre intake and increasing refined carbohydrate intake (the classic nausea foods).

The Critical Rule — Fibre and Water Must Work Together

Before any food-specific advice: the single most important principle for pregnancy constipation is that fibre and water must be paired. Increasing fibre without increasing fluid intake can make constipation worse — the fibre absorbs available water in the gut, making stool harder and drier if fluid intake is inadequate.

The pregnancy fluid target: 8–12 cups (approximately 2–3 litres) of total fluid daily. More during hot weather, exercise, or if experiencing vomiting. Water is best; herbal teas (ginger, peppermint — both safe in pregnancy in food amounts), diluted fruit juice, and milk all contribute.

Apply this rule to every food in this guide: every high-fibre snack must be accompanied by a glass of water.

Food 1: Prunes — The Gold Standard for Pregnancy Constipation

Mechanism: Fibre + sorbitol (natural osmotic agent drawing water into the large intestine, softening stool and stimulating bowel movement) Evidence level: Strong — prunes proven more effective than psyllium for stool consistency; widely recommended in pregnancy constipation guidance

Prunes are the most consistently evidence-supported single food for constipation relief in pregnancy. They work through two simultaneous mechanisms: fibre (both soluble and insoluble) adds bulk to stool and stimulates the gut, while sorbitol — a naturally occurring sugar alcohol in prunes — draws water osmotically into the large intestine, softening stool from the inside and stimulating bowel activity. Research confirms that prunes outperform psyllium for stool consistency, and the combination of both mechanisms makes them faster-acting than fibre alone.

Whole prunes are more effective than prune juice because they provide both fibre and sorbitol; prune juice retains the sorbitol but loses most of the fibre during juicing. Both are safe during pregnancy.

Practical pregnancy formats:

• 4–6 whole stoned prunes daily as a snack (not too many at once — large amounts can cause cramping)

• Prune purée stirred into yogurt or porridge

• Prune juice diluted 50:50 with water — approximately 120ml once or twice daily

• Prunes blended into a smoothie with kefir or yogurt and a pear

The timing approach: Eating prunes or drinking diluted prune juice first thing in the morning takes advantage of the gastrocolic reflex — the natural bowel-stimulating response to eating that is strongest in the morning. Warm water 15–20 minutes before breakfast enhances this effect further.

Food 2: Kiwi Fruit — Research Equal to Prunes, Better Than Psyllium

Mechanism: Actinidin enzyme supports gut motility and protein digestion; high water-holding fibre softens and bulks stool; water content hydrates the bowel Evidence level: Good — clinical trial (kiwi vs prunes vs psyllium): kiwi and prunes both outperformed psyllium for stool consistency; two kiwis daily for four weeks significantly improves stool frequency

Kiwi fruit has emerged as one of the most comprehensively evidence-supported constipation foods in recent research — and it has an advantage over prunes for many pregnant women: it is less intensely sweet, contains significantly more vitamin C (essential during pregnancy for iron absorption and immune function), and provides folate alongside its constipation-relieving properties.

A clinical trial comparing green kiwifruit, prunes, and psyllium in adults with chronic constipation found that both kiwi and prunes outperformed psyllium for stool consistency, with kiwi also providing the best abdominal comfort outcomes. Research consistently shows that two kiwis daily for four weeks improves stool frequency meaningfully.

The mechanism involves three components: actinidin (an enzyme unique to kiwi that supports protein digestion and gut motility), high water-holding soluble fibre (which softens and bulks stool through water retention), and direct hydration from the high water content of the fruit.

Practical pregnancy formats:

• Two green kiwis daily, halved and scooped with a teaspoon (the most practical format)

• Sliced kiwi in a fruit salad with pear and raspberries

• Kiwi blended into a smoothie with spinach and banana

• Kiwi as a breakfast side with Greek yogurt

The green vs gold kiwi note: Green kiwi provides more fibre than gold kiwi — clinical research has primarily been conducted on green kiwifruit. Both provide vitamin C (gold kiwi provides more); for constipation relief specifically, green kiwi is the evidence-supported choice.

Food 3: Pears and Apples — Fibre, Sorbitol, and Skin-On Rule

Mechanism: Fibre (particularly in the skin) + sorbitol in pears; pectin soluble fibre in apples — both soften stool and support gut motility Evidence level: Good — P fruits (pears, prunes, plums, peaches) consistently recommended for constipation; sorbitol mechanism well-established

Pears are among the highest-sorbitol common fruits — providing the same osmotic water-drawing mechanism as prunes alongside meaningful fibre, particularly in the skin. Always eat pears with the skin on during pregnancy — the skin contains a significant proportion of the total fibre, and removing it substantially reduces the constipation-relieving benefit.

Apples provide pectin — a soluble fibre that forms a gel in the gut, softening stool — alongside some sorbitol. They are also one of the most reliably tolerated fruits across pregnancy, including for women with ongoing nausea. However, applesauce and apple juice are less effective than whole apples for constipation — processing removes fibre and reduces the skin's contribution.

Practical pregnancy formats:

• Skin-on pear sliced as a snack with a small handful of almonds (fibre + magnesium)

• Skin-on apple with nut butter (fibre + healthy fat + magnesium)

• Pear and prune smoothie with kefir

• Stewed pears with cinnamon — soft, warm, fibre-rich

Food 4: Oats — Beta-Glucan Soluble Fibre for Stool Softening

Mechanism: Beta-glucan soluble fibre absorbs water to form a gel that softens and bulks stool; B vitamins support gut function; oats are among the most pregnancy-tolerated foods Evidence level: Good — beta-glucan's soluble fibre properties for constipation relief well-established

Oats are one of the most practical and most pregnancy-tolerated high-fibre foods available — they are gentle on a sensitive stomach, widely accepted even during nausea, and provide beta-glucan soluble fibre that absorbs water to form a gel that softens and bulks stool. For pregnant women whose fibre intake has dropped due to nausea-related food restriction, oats are typically the easiest and most comfortable reintroduction.

Rolled oats provide more beta-glucan than instant oats; steel-cut oats provide the most, but take longer to prepare. All are effective. Oat bran — the outer layer of the oat grain — has the highest beta-glucan concentration of any oat product and can be stirred into regular oatmeal or yogurt for a fibre boost.

The pregnancy oatmeal constipation formula: Rolled oats cooked in water + ground flaxseed (1 tablespoon) + sliced pear or chopped prunes + a small handful of raspberries + a glass of water alongside = a breakfast addressing pregnancy constipation through multiple simultaneous mechanisms.

Practical formats:

• Overnight oats with chia seeds (soak overnight — chia gel already formed, safe and effective)

• Warm oatmeal with flaxseed, prune pieces, and a glass of water

• Oat-based muffins with dried fruit (prunes, apricots — both high sorbitol)

Food 5: Chia Seeds and Ground Flaxseed — Gel-Forming Fibre

Mechanism: Chia seeds absorb water to form a gel that lubricates stool and eases passage; ground flaxseed provides soluble and insoluble fibre alongside omega-3 fatty acids relevant to pregnancy Evidence level: Good — gel-forming fibre mechanism well-established; both are safe in pregnancy in food amounts

Chia seeds provide approximately 10g of fibre per 2 tablespoons — an extraordinary density making a small amount a meaningful contribution to the daily pregnancy fibre target of 25–30g. When chia seeds absorb water (which they can do at 12 times their weight), they form a gel that lubricates stool, reducing friction and easing passage — particularly valuable for constipation that has become painful and is contributing to withholding.

Ground flaxseed (not whole — whole flaxseeds pass through largely undigested) provides gel-forming soluble fibre alongside insoluble fibre and ALA omega-3. One tablespoon of ground flaxseed in oatmeal is virtually tasteless and textureless while providing approximately 2–3g of fibre and meaningful omega-3.

The chia seed pregnancy safety note: Chia seeds are safe during pregnancy in food amounts — they provide fibre, calcium, magnesium, and omega-3 alongside their constipation-relieving properties. The only caution: always mix into wet food (yogurt, oatmeal, smoothies) rather than eating dry — dry chia seeds expand rapidly on contact with saliva and are a choking risk.

Practical formats:

• 1 tablespoon ground flaxseed stirred into morning oatmeal (tasteless, effective)

• Chia seed pudding made with kefir overnight — constipation relief + probiotics

• 1–2 tablespoons chia seeds stirred into Greek yogurt with prunes

• Ground flaxseed into smoothies, muffin batter, or pancake mix

Food 6: Legumes — Highest Fibre Density Available

Mechanism: Combination of soluble fibre (galacto-oligosaccharides, GOS), insoluble fibre, and resistant starch provides the broadest fibre diversity for complete constipation relief; also provides plant protein and iron Evidence level: Good — legumes are the highest-fibre food category and consistently recommended for pregnancy constipation

Lentils, chickpeas, black beans, and kidney beans provide the highest fibre density of any food category — a single cooked cup of lentils provides approximately 15g of fibre, more than half the entire pregnancy daily target in one serving. The combination of fibre types in legumes (soluble galacto-oligosaccharides that soften stool, insoluble fibre that adds bulk and stimulates motility, and resistant starch that supports gut bacteria) makes them uniquely comprehensive for constipation management.

Legumes also provide plant-based iron — which, unlike the non-haem iron in prenatal supplements that contributes to constipation, comes packaged with the fibre that counteracts this effect. Pairing legume iron with vitamin C from food (a squeeze of lemon over lentil soup) enhances absorption without the digestive downsides of supplemental iron.

The gas concern: Many pregnant women worry that legumes will worsen bloating or gas during pregnancy. Soaking dried legumes for 8–24 hours before cooking, rinsing tinned legumes thoroughly, and starting with well-cooked, easily digestible preparations (red lentil soup rather than whole chickpeas) significantly reduces gas production. Introducing legumes gradually allows gut bacteria to adjust.

Practical pregnancy formats:

• Red lentil soup (blended smooth — most digestible, high fibre)

• Hummus with soft pitta or crackers

• Lentil and spinach dhal (iron + fibre + vitamin C in one dish)

• Chickpea and vegetable curry

• Cannellini beans stirred into pasta sauce

Food 7: Leafy Greens and High-Fibre Vegetables

Mechanism: Insoluble fibre adds bulk to stool and stimulates peristalsis; magnesium in leafy greens supports the gut muscle contractions that move stool forward; folate from greens is essential throughout pregnancy Evidence level: Good — vegetables consistently recommended for pregnancy constipation; magnesium's role in bowel motility well-established

Leafy greens and vegetables provide the insoluble fibre that adds bulk to stool and physically stimulates the gut to move its contents forward — alongside magnesium, which acts as a natural muscle relaxant supporting the smooth muscle contractions of peristalsis. Spinach, broccoli, peas, and dark leafy greens are particularly valuable because they combine fibre and magnesium with the folate that is critical throughout pregnancy.

Broccoli deserves specific mention: one cup of broccoli provides approximately 3g of fibre alongside vitamin C (for iron absorption from food and supplements), folate, calcium, and vitamin K. The stalk of broccoli is highest in fibre — don't discard it.

Practical pregnancy formats:

• Baby spinach stirred into any warm dish just before serving — wilts immediately

• Steamed broccoli as a side at every main meal

• Peas added to pasta, rice, or soup — immediate fibre boost

• Frozen vegetables are nutritionally equivalent to fresh and require no preparation

• A green smoothie with spinach, kiwi, banana, and water

Food 8: Kefir and Probiotic-Rich Foods — Gut Microbiome Support

Mechanism: Probiotic bacteria support gut motility and stool regularity; fermented foods restore gut microbiome diversity relevant to bowel function Evidence level: Moderate — probiotics show promising results for pregnancy constipation management; research ongoing

The gut microbiome changes significantly during pregnancy, and emerging research suggests that probiotic-rich foods (kefir, yogurt with live cultures, kimchi, miso) may support gut motility and bowel regularity by supporting a healthy microbial environment. The research is not yet as definitive as the fibre evidence, but probiotics are safe during pregnancy in food amounts and provide additional nutritional benefits (calcium from kefir and yogurt, vitamin C from fermented vegetables).

Kefir provides 10–15 distinct bacterial and yeast strains — the most comprehensive probiotic food available — alongside calcium and protein. For pregnant women already taking prenatal vitamins with iron (which disrupt gut bacteria), fermented foods offer a practical way to support microbiome health alongside increasing dietary fibre.

Safe fermented foods during pregnancy:

• Kefir (pasteurised): safe in pregnancy; avoid unpasteurised

• Yogurt with live cultures (pasteurised): widely safe; always pasteurised

• Miso: safe in food amounts; avoid unpasteurised miso in very high amounts

• Kimchi and sauerkraut: safe if pasteurised; check labels

Unpasteurised fermented foods carry Listeria risk in pregnancy — always choose pasteurised versions.

Water — The Most Important Element

The entire dietary approach to pregnancy constipation depends on adequate hydration. The pregnancy fluid recommendation is 8–12 cups (approximately 2–3 litres) daily — more than most women habitually drink before pregnancy.

Practical hydration habits for pregnancy:

• A large water bottle kept beside wherever you sit most during the day

• A glass of warm water first thing in the morning — triggers the gastrocolic reflex before any food

• Pairing every snack and meal with a glass of water

• Herbal teas safe in pregnancy (ginger, peppermint, chamomile, rooibos) contribute to fluid intake

• High-water content foods (cucumber, watermelon, strawberries, lettuce) contribute meaningfully

The Iron Supplement Conversation

Many pregnant women find that despite dietary changes, constipation persists — and the culprit is often the iron in their prenatal vitamin or a separate iron supplement. The standard non-haem iron (ferrous sulfate) in most supplements is only partially absorbed; unabsorbed iron in the colon can disrupt gut bacteria and contribute significantly to constipation.

If you are eating 25–30g of fibre daily, drinking adequate fluid, and still experiencing significant constipation, the iron supplement is worth discussing with your midwife or GP. Ferrous bisglycinate (a chelated form of iron) is significantly gentler on the digestive system for many women while providing equivalent or better iron absorption. This is a conversation to have with your healthcare provider — never stop or reduce iron supplementation without their guidance.

Foods to Avoid or Limit When Pregnant and Constipated

Refined carbohydrates: White bread, white rice, white pasta, and most commercial breakfast cereals provide very little fibre. Replacing these with wholegrain alternatives (wholegrain bread, brown rice, oats, wholegrain pasta) meaningfully increases daily fibre intake.

Excess dairy: While dairy is important in pregnancy for calcium, large amounts — particularly cheese — can be binding for some women. Moderate intake is appropriate; Greek yogurt provides calcium with the probiotic benefit that dairy without live cultures does not.

Iron-fortified processed foods in excess: Processed foods fortified with non-haem iron can add to the iron-related constipation from supplements; prioritise iron from whole food sources (lentils, spinach, eggs, meat) alongside vitamin C.

Frequently Asked Questions

Is constipation worse in the third trimester?

Yes — for many women, constipation worsens in the third trimester as the growing uterus puts increasing physical pressure on the bowels alongside the ongoing progesterone effect. The dietary approach in this guide remains appropriate throughout pregnancy. If constipation becomes severe in the third trimester, discuss with your midwife — safe laxatives (bulk-forming psyllium, lactulose, and polyethylene glycol/Movicol) are available and appropriate when dietary changes are insufficient. Do not strain excessively — this contributes to haemorrhoids, which are very common in late pregnancy.

Can I take fibre supplements during pregnancy?

Yes — bulk-forming fibre supplements including psyllium (Metamucil, Fybogel) are considered safe during pregnancy as they are not absorbed by the body. However, whole food fibre sources are preferable where possible as they provide additional nutrients alongside the fibre. If taking a fibre supplement, always take it with a full glass of water (this is critical — fibre supplements without adequate water can worsen constipation). Discuss with your midwife or GP before starting any supplement. For more on gut-supportive foods see our Gut Health guide at bitebrightly.com.

What if dietary changes aren't working?

If consistent dietary increases in fibre and fluid over 3–5 days are not producing improvement, contact your midwife or GP. Safe laxative options during pregnancy include: bulk-forming laxatives (psyllium/Fybogel), lactulose (an osmotic laxative), and polyethylene glycol (Movicol/Laxido — the same ingredient used for toddler constipation). Stimulant laxatives and castor oil are generally not recommended in pregnancy. Never use herbal laxatives (senna, cascara) in pregnancy without explicit medical guidance — some may stimulate uterine contractions. For more on foods that support iron intake during pregnancy without worsening constipation see our Iron-Rich Foods for Pregnancy guide at bitebrightly.com.

References and Further Reading

1. Cleveland Clinic (June 2026) — Pregnancy Constipation: Causes, Treatments & Relief. 25–35g daily fibre target; 8–12 cups fluid daily; progesterone and iron mechanisms; lifestyle recommendations.

2. Mayo Clinic — Pregnancy Constipation: Are Stool Softeners Safe?. Safe laxative options in pregnancy; fibre supplement guidance; iron supplement discussion.

3. Symprove (June 2025) — Constipation in Pregnancy: Causes and What Helps. Kiwi RCT (2 kiwifruits daily for 4 weeks improves stool frequency); prunes vs psyllium evidence; progesterone mechanism.

4. Pregnancy Podcast (May 2026) — How to Relieve Constipation During and After Pregnancy. Kiwi vs prunes vs psyllium RCT (79 adults); actinidin enzyme; whole prunes vs prune juice comparison; ferrous bisglycinate iron alternative.

5. American Pregnancy Association (February 2026) — Relieving Constipation During Pregnancy. 10–12 cups fluid daily; exercise role; fibre and fluid combined approach.

About the Author

Judith Tsanga is an Applied Biosciences & Biotechnology graduate with an Advanced Level qualification in Food Science, and the founder of BiteBrightly. Her passion for food as medicine began with her own experience: after making targeted dietary changes, she noticed a meaningful improvement in her eyesight — a personal transformation that inspired her mission to share evidence-based nutrition insights that help others eat well and heal boldly. Content on BiteBrightly is for educational purposes and isn't a substitute for advice from your doctor or dietitian.

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Important Notice: This article is for educational purposes only and is not intended as medical advice. I am not a medical doctor, midwife, or registered dietitian. Dietary approaches are appropriate for mild to moderate pregnancy constipation. If constipation is severe, accompanied by blood in the stool, significant abdominal pain, or vomiting, please contact your midwife, GP, or obstetrician promptly. Do not use herbal laxatives (senna, cascara, aloe vera laxative) during pregnancy without explicit guidance from your healthcare provider — some may stimulate uterine contractions. Always discuss laxative use in pregnancy with your midwife or GP. All dietary changes during pregnancy should be discussed with your healthcare team if you have any concerns. These statements have not been evaluated by the FDA.

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