How to relieve constipation during pregnancy

Safe and effective measures for mid- to late-stage morning sickness

3 causes of constipation during pregnancy

Increased progesterone and its effect on the intestine

The surprising effects of progesterone

The main causes of constipation during pregnancy are:

In fact, it is an important hormone that protects the baby.

Progesterone (luteal hormone)

To maintain pregnancy, the amount of hormone secreted increases by 5 to 10 times that of the pre-pregnancy level.


While this hormone has wonderful functions,

It also has the effect of relaxing the intestinal muscles.

Specifically, the peristaltic movement of the intestines (the movement that pushes out stool)

It will drop by about 30 to 40%.

This is a mechanism that prevents uterine contractions and prevents miscarriage.

At the same time, it also inhibits bowel movements.

There are "unexpected side effects."

Dramatic changes in the body's water balance

During pregnancy, your body prepares for your baby

Actively tries to conserve moisture.

Blood volume increases 1.5 times to pre-pregnancy levels,

A lot of water is also needed to produce amniotic fluid.

As a result, the intestines become dehydrated and the stool becomes hard.

This is as if the body prioritizes "ensuring fluids for the baby"

It's like the supply of fluid to the intestines is being put off.


I see, it makes sense as a body mechanism.

It can cause constipation.

Intestinal "lack of space" due to physical pressure

As the pregnancy progresses,

The enlarging uterus puts physical pressure on the intestines.

Especially from the middle of pregnancy onwards, the uterus pushes the intestines up towards the spine,

It interferes with the natural movement of the intestines.


This is like trying to walk a narrow path.

The passageway for stool becomes narrower.

Furthermore, the posture changes due to the change in the center of gravity.

Difficulty in using abdominal muscles can also worsen constipation.

Does constipation during pregnancy affect the baby?

An obstetrician-gynecologist explains safety and precautions

We'll answer your most burning questions

"My stomach hurts because of constipation,

Could the baby be suffering from pressure?"

Many pregnant women have this concern, but there is actually no need to worry.

The baby is protected in the womb by amniotic fluid

Intestinal distension caused by constipation does not directly affect the baby.


The uterus and intestines are separate organs.

Constipation does not have any adverse effects on the baby's development.

However, caution is needed regarding indirect effects.

Constipation itself is not harmful to the baby.

Please note the following:

**Increased maternal stress**


Long-term constipation puts stress on the mother,

This may indirectly affect the baby.

Stress reduces blood flow,

This can affect the supply of nutrients and oxygen to your baby.

**Nutrition deficiencies due to loss of appetite**

Constipation reduces appetite and causes a lack of necessary nutrients.

It may affect the baby's development.

**Risks from straining**


When you strain hard due to constipation, abdominal pressure increases,

There may be a slightly increased risk of premature birth or threatened miscarriage.

The true nature of abdominal pain that can be mistaken for labor pains

In fact, the abdominal pain caused by constipation was so severe,

It is not uncommon for pregnant women to mistakenly think they are in labor and rush to the hospital.

When gas builds up due to constipation,

This may feel similar to the tightness caused by uterine contractions.

As soon as I was able to defecate in the toilet, the "labor pains" stopped.

We often hear stories of doctors and pregnant women feeling relieved.

As you can see, although constipation does not directly harm the baby,

It can be very uncomfortable for the mother and can sometimes be extremely painful.

That's why taking the right measures is so important.

How to relieve constipation during early pregnancy (morning sickness)

5 ways to stay safe even when you can't eat

"Minimum" measures you can take even during morning sickness

During the early stages of pregnancy, morning sickness can make it difficult to eat as much as you'd like.

Even if you are told to take dietary fiber to relieve constipation,

It's hard to even look at vegetables.

There is a very simple method you can use in such situations.

Make it a habit to have a cup of coffee first thing in the morning

When you wake up in the morning, drink a glass of room temperature water first thing.

This method utilizes a natural reaction called the "gastrocolic reflex."


When water enters the empty stomach, the intestines recognize that it is time to move,

Peristalsis begins.

If morning sickness makes it difficult to drink water,

You can also use water with a little lemon squeezed into it or lukewarm water.


The important thing is to stimulate the stomach.

"Mini intestinal health" starts with edible foods

Constipation remedies using foods that are relatively easy to eat even during morning sickness:

**banana**

It is easily digestible and rich in oligosaccharides and dietary fiber.

It has a sweet taste that makes it easy to eat even during morning sickness.

**yogurt**

Lactic acid bacteria improve the intestinal environment.

It has a refreshing taste and is a food that is relatively easy to tolerate even during morning sickness.

**Pickled plums in porridge**

It is good for digestion, and the citric acid in umeboshi stimulates intestinal movement.

**Grated apple**

It is rich in pectin, a soluble dietary fiber that helps soften stool.

Things you should never do during morning sickness

If you suffer from constipation, try to avoid the following:

**Taking over-the-counter laxatives**

In particular, medicines containing "senna" and "rhubarb"

It may stimulate uterine contractions.

**Strong straining**

There is a risk of miscarriage especially in the early stages of pregnancy,

Avoid straining too hard on the toilet.

**Unreasonable food intake**


Forcing yourself to eat because it's good for constipation can make your morning sickness worse.

When to consult a doctor

If you experience any of the following symptoms, talk to your obstetrician-gynaecologist:

• No bowel movements for more than 5 days

• Severe abdominal pain that interferes with daily life

• Accompanied by bleeding

• A state of being unable to eat at all continues

Safe to use during early pregnancy

You may be prescribed a laxative (such as magnesium oxide).

Don't be too patient.

How to relieve constipation during the second and third trimesters of pregnancy

8 effective measures to take when your belly gets bigger

Constipation Relief During the Second Trimester of Pregnancy (16-27 Weeks)

As you enter the second trimester, morning sickness will subside and it will become easier to eat.

This is the perfect time to start taking serious measures to combat constipation.

**Measure 1: Consciously increase dietary fiber**

Be sure to actively incorporate vegetables into your diet, which you may have avoided due to morning sickness.

Particularly recommended are burdock, sweet potato, and broccoli.

However, increasing the amount all at once may cause bloating, so adjust the amount gradually.

**Measure 2: Get into the habit of walking**

During the second trimester, your health is stable,

Make it a habit to walk for 20 to 30 minutes every day.

It stimulates intestinal peristalsis and is effective in relieving constipation.

**Measure 3: Ensure regular toilet time**

After breakfast is when your bowel movements are most active.

Getting into the habit of sitting on the toilet at the same time every day will help regulate your body's rhythm.

How to relieve constipation during the late stages of pregnancy (from 28 weeks onwards)

During the later stages of pregnancy, the enlarged uterus presses on the intestines,

This can make constipation even worse.

During this time, it is important to choose a method that does not put strain on your stomach.

**Measure 4: Lie on your left side**

Due to the structure of the large intestine, lying on your left side will help improve stool flow.

Especially when sleeping at night, try to be conscious of sleeping on your left side.

**Measure 5: Drink plenty of hot drinks**

Warm drinks improve blood flow to the intestines and stimulate activity.

We recommend drinking hot water, herbal tea, or warm milk in the morning.

**Solution 6: Sit with your feet elevated**

Place a step stool at your feet in the toilet,

If you take a posture where your knees are higher than your hips, the angle of your rectum will be ideal.

It makes defecation easier.

**Measure 7: Do gentle stretches every day**

Stretch your lower back and hip joints without putting pressure on your stomach.

It improves blood flow and bowel movements.

**Measure 8: Consult with your doctor to consider safe medications**


If lifestyle changes alone are not enough, don't push yourself and consult your doctor.

There are laxatives that are safe to use even during the later stages of pregnancy.

Things you shouldn't do in the later stages of pregnancy

During your growing belly, avoid the following:

• **Strong straining**: Increases the risk of premature birth

• **Prone stretches**: This puts pressure on the stomach

• **Spicy foods**: Eating too many spicy or cold foods

• **Standing in the same position for a long time**: This reduces blood flow and worsens constipation

15 foods to help relieve constipation during pregnancy

Safe ingredients you can buy at the supermarket and effective ways to eat them

Q: Are foods that are good for constipation really safe to eat during pregnancy?

Among the foods that are said to be good for constipation are:

There are some foods that should be avoided during pregnancy.

Here we will introduce only carefully selected foods that are recommended by obstetricians and can be safely eaten by pregnant women.

5 foods rich in water-soluble dietary fiber that soften stool

**1. Apple (with skin)**

It is rich in pectin, a water-soluble dietary fiber.

It is most abundant between the skin and the flesh, so it is recommended to wash it thoroughly and eat it with the skin on.

2. Kiwifruit

Contains a good balance of soluble and insoluble dietary fiber

It is known as a fruit that is effective in relieving constipation.

Aim for one per day.

3. Okra

The sticky ingredients are rich in water-soluble dietary fiber.

It can be quickly boiled and eaten as is, or chopped finely and served over rice.

**4. Nameko**

The water-soluble dietary fiber contained in the slime softens the stool.

It is easy to incorporate into miso soup and is also ideal for providing nutrition during pregnancy.

5. Mochibarley

It contains 25 times more water-soluble dietary fiber called beta-glucan than white rice!

Simply mix it with rice and cook it to enjoy the crunchy texture.

5 foods rich in insoluble dietary fiber that stimulate the intestines

6. Sweet Potato

It is rich in dietary fiber and has a natural sweetness, making it an easy food to eat even during pregnancy.

It's also delicious steamed or baked.

7. Burdock

An ideal food containing both insoluble dietary fiber and oligosaccharides.

Try using it as an ingredient in stir-fried burdock or pork soup.

8. Broccoli

It is also rich in folic acid, making it a great food for pregnant women. It is highly nutritious whether boiled or fried, and is also rich in dietary fiber.

9. Edamame
You can get both plant-based protein and dietary fiber at the same time. Keeping frozen meals on hand makes them easy to use and convenient.

**10. Dried Daikon Radish**
It contains about 16 times more dietary fiber than raw radish! You can also replenish calcium by adding it to stews or salads.

[Fermented Foods] 5 Ingredients to Improve Your Intestinal Environment

11. Plain Yogurt
Lactic acid bacteria increase the number of good bacteria in the intestines. Choose the sugar-free type and eat it with oligosaccharides and fruit for even better results.

12. Natto
Natto bacteria act as beneficial bacteria in the intestines. It is also rich in dietary fiber and contains folic acid, which is essential during pregnancy.

**13. Kimchi (Mild Spicy)**
It is rich in plant-based lactic acid bacteria. However, be careful not to overindulge in spicy food as it can be hard on the stomach. Choose a milder version.

14. Miso
As a fermented food, it improves the intestinal environment. If you consume it as miso soup, you can also replenish your fluids at the same time, killing two birds with one stone.

**15. Amazake (non-alcoholic)**
Amazake, known as "drinkable intravenous drip," is rich in oligosaccharides and dietary fiber. It also helps relieve fatigue and is ideal for nutritional support during pregnancy.

Tips for effective eating

**Eat in combination**
Consuming soluble and insoluble fiber in a 1:2 ratio will maximize the benefits of relieving constipation.

**Increase in small increments**
Suddenly increasing your fiber intake can cause bloating, so gradually increase the amount over a week.

**Take with water**
Fiber absorbs water and expands, so be sure to consume it with plenty of water.

Oligosaccharides for constipation relief during pregnancy: Safe intake and effective ways and timing

Q: Is it safe to take oligosaccharides during pregnancy?

Yes, oligosaccharides are natural ingredients that can be safely taken during pregnancy. In fact, they are often recommended by obstetricians for pregnant women who suffer from constipation, making them an ideal solution for those who do not want to rely on medication.

Why are oligosaccharides effective against constipation?

Oligosaccharides are special sugars that act as food for good bacteria.

It is not absorbed in the small intestine but reaches the large intestine, where it becomes a nutrient source for bifidobacteria and lactic acid bacteria. By revitalizing the beneficial bacteria, the intestinal environment is improved and natural bowel movements are promoted.

In other words, oligosaccharides act like "fertilizer that cultivates good bacteria in the intestines."

Types and intake amounts of oligosaccharides that are safe during pregnancy

**Recommended types of oligosaccharides**

**1. Lactosucrose**
• The most extensively researched and confirmed safe. • Effectiveness has also been proven in clinical trials involving pregnant women. • Recommended daily intake: 6-8g

2. Fructooligosaccharides
• A component found naturally in vegetables and fruits • Relatively gentle on the stomach, with few side effects • Recommended daily intake: 5-7g

3. Galactooligosaccharides
• Highly safe as it is also found in breast milk • Has a particularly activating effect on bifidobacteria • Recommended daily intake: 3-5g

**Caution: Oligosaccharides to avoid**
Xylooligosaccharides are so strong that they can easily cause diarrhea, so it is safer to avoid them during pregnancy.

Effective method and timing of intake

**Most effective time to take**

**Before breakfast (within 30 minutes of waking up)**
Taking it on an empty stomach ensures that the oligosaccharides reach the large intestine. It is recommended to mix it with a glass of room temperature water and drink it.

**Before bedtime (2 hours after dinner)**
Since bowel movements are more active at night, taking it before bed is also effective. Mixing it with warm milk can also have a relaxing effect.

**How to take it to maximize its effectiveness**

**1. Combine with yogurt**
The synergistic effect of lactic acid bacteria and oligosaccharides further activates good bacteria. The recommended amount is 1 teaspoon of oligosaccharides per 150g of plain yogurt.

**2. Mix into a hot drink**
Mixing it with a drink that is close to body temperature will make it less irritating to the intestines and make the effects last longer.

**3. Divide your dose**
By dividing your daily intake into two doses, morning and evening, you can keep the good bacteria in your intestines always active.

Precautions when taking and common side effects

**Precautions when taking for the first time**
If you are taking oligosaccharides for the first time, start with 1/2 teaspoon and gradually increase the amount as your body adjusts.

**Common side effects and how to deal with them**

**Increased farting**
This is evidence that the good bacteria are active. It usually subsides within 2-3 days. If you are concerned, reduce the intake by half.

**Bloating**
You may be taking too much. Take a day or two off and then start again at a reduced dose.

**Loose stools**
The effects of oligosaccharides are too strong. Temporarily discontinue intake and resume in small amounts once your condition has improved.

Time until effects are felt

Many pregnant women begin to feel the effects within 3-7 days.

However, since the improvement of the intestinal environment varies from person to person, we recommend continuing for two weeks. If you still do not see any effect, we recommend adjusting the amount you take or combining it with other methods.

**Important**: Even if oligosaccharides relieve constipation, suddenly stopping their intake may cause the condition to return to normal. Even after seeing results, it is important to continue taking a maintenance dose of 2-3g per day.

6 safe yoga exercises for pregnant women to relieve constipation: 5-minute poses and avoidable poses

Q: Is it really safe to do yoga during pregnancy?

If you choose the right poses, yoga during pregnancy can be very effective in relieving constipation. Yoga regulates the autonomic nervous system and stimulates intestinal peristalsis.

However, there are some poses that you should absolutely avoid. First, make sure you understand the safety precautions before you begin.

Yoga poses you should never do while pregnant

**Prone Pose**
Poses that compress the stomach, such as cobra pose or arching your back while lying face down, are strictly prohibited.

**Long supine pose**
During the second trimester and beyond, avoid poses that require you to lie on your back for more than five minutes, as this can put pressure on your major blood vessels.

**Inverted Pose**
Poses such as headstand and shoulderstand, which place the head below the heart, are dangerous.

**Deep Twist Pose**
Poses that involve strong abdominal twists can put strain on the uterus.

6 Safe and Effective Yoga Exercises to Relieve Constipation

**Pose 1: Cat & Cow Pose**

Get on all fours, exhale and arch your back like a cat. Inhale and arch your back.

**Benefits**: Lower back pain relief and intestinal stimulation
**Number of times**: About 10 times
**Caution**: Be careful not to put too much pressure on your stomach.

**Pose 2: Maternity Child Pose**

From a seiza position, spread your knees shoulder-width apart to create space for your enlarged stomach. Stretch your arms out in front of you and lean your torso forward.

**Benefits**: Relaxing effect and gentle intestinal stimulation
**Time**: 1 to 3 minutes
**Caution**: If you feel stomach discomfort, do not push yourself

**Pose 3: Seated Spinal Twist**

Sit cross-legged or on a chair, place your right hand on your left knee, and gently twist your upper body. Repeat on the other side.

**Effect**: Massage effect on internal organs
**Number of repetitions**: 10 seconds each side x 3 sets
**Note**: Only twist lightly.

**Pose 4: Squat Pose (Easy Birth Squat)**

Stand with your feet wider than shoulder width apart and your toes pointing outwards, as far as you can comfortably sit.

**Benefits**: Strengthens pelvic floor muscles and stimulates bowels
**Number of repetitions**: 5 to 10
**Caution**: Hold on to the handrail to avoid falling.

**Pose 5: Wall Leg Pose**

Lie on your side against a wall and raise your legs up the wall to improve blood flow and create a mild inversion effect.

**Effect**: Promotes blood circulation and regulates the autonomic nervous system
**Time**: 3-5 minutes
**Caution**: If you feel dizzy, put your feet down immediately.

**Pose 6: Deep breathing + abdominal breathing**

Sit comfortably, place your hands lightly on your stomach, and breathe deeply and slowly.

**Effect**: Activation of the parasympathetic nervous system
**Number of times**: About 10 times
**Caution**: Do not force your stomach to expand

Important points to note when practicing yoga

**Get Doctor's Clearance**
Please start exercising once you have entered the stable period (after 16 weeks) and have received permission from your doctor.

**Do this on a day when you feel well**
Avoid taking this product on days when you experience abdominal bloating, bleeding, or dizziness.

**Do this at a moderate room temperature**
Avoid overly hot environments (such as hot yoga) and practice at a comfortable room temperature.

**Don't forget to stay hydrated**
Make sure you drink plenty of water before and after yoga.

**Don't push yourself too hard**
Do it only as far as you feel comfortable, and stop immediately if you experience any pain or discomfort.

Safe massage for constipation relief during pregnancy: Safe acupressure without pressure on the abdomen and steps

Why is massage effective for constipation?

Massage improves blood flow and regulates the autonomic nervous system. Particularly during pregnancy, it can help relax the body, which tends to tense up due to hormonal influences, and stimulate bowel movements.

However, it is dangerous to directly massage the stomach. Here we will introduce methods to massage areas other than the stomach that are safe for pregnant women.

Safe massage method without touching the abdomen

**1. Lower back massage**

Gently rub up and down on both sides of your lower back, two finger widths out from your spine.

**procedure**:
1. Sit in a chair or lie on your side. 2. Place both hands on your lower back and find the area above your hip bones. 3. Gently massage in a circular motion with the pads of your fingers. 4. Massage each area for about 30 seconds.

**Effect**: Promotes large intestinal movement
**Caution**: Be careful not to press too hard

**2. Foot massage**

There is a reflex zone in the arch of the foot that corresponds to the intestines.

**procedure**:
1. Sit on a chair and place one foot on the other knee. 2. Press the center of the arch with your thumb. 3. Massage in small circles 10 times. 4. Repeat this process alternately with your left and right feet.

**Effect**: Promotes blood circulation throughout the body and activates the intestines
**Note**: Your feet are prone to swelling during pregnancy, so be gentle.

**3. Hand Massage**

There are many acupressure points on the palms and fingers that correspond to the internal organs.

**procedure**:
① Turn one palm up. ② Press and massage the entire palm with the thumb of the other hand. ③ Focus on the center of the palm in particular. ④ Massage for about 2 minutes on each side.

**Benefits**: Relaxation and improved digestion
**Note**: The appeal is the ease of doing it anytime, anywhere

5 safe acupressure points for pregnant women

**Point 1: Shinmon**

**Location**: Little finger side of wrist, in the depression near the little finger in the horizontal crease of the wrist
**How to press**: Gently press with your thumb for 3 seconds and release, repeating 5 times
**Effect**: Regulates the autonomic nervous system and stimulates bowel movements

**Acupoint 2: Hegu**

Location: Back of hand, in the depression between the thumb and index finger
**How to press**: Press firmly with the thumb of your opposite hand
**Effect**: Improves the flow of energy throughout the body and is effective in relieving constipation.

**Point 3: Taisho**

Location: Instep of foot, in the depression just before the bones of the big toe and index finger meet
**How to press**: Press with the thumbs of both hands simultaneously
**Effects**: Regulates liver function and is effective against stress-related constipation

**Acupoint 4: Sanyinjiao**

Location: Inside of shinbone, four fingers above the inner ankle
**How to press**: Gently press in a circular motion with your thumb
**Effect**: Effective for all female-specific ailments
**Caution**: Avoid during the early stages of pregnancy, and only apply gentle pressure after the stable period.

**Acupoint 5: Ashisanri**

Location: Outside of the knee, in the hollow four fingers below the knee
**How to press**: Press both sides simultaneously with the middle fingers of both hands.
**Effect**: Activates gastrointestinal function and promotes digestion

Effective timing for self-massage

**When I wake up in the morning**
A morning massage is especially effective for waking up your gut at the start of the day.

**After bath**
The massage effect is enhanced after a bath when blood circulation is improved.

**Before bed**
The relaxing effect makes the parasympathetic nervous system dominant, stimulating bowel movements.

**When you feel the urge to defecate**
Before sitting on the toilet, gently massage your lower back to make bowel movements easier.

Important points to note when massaging

**Avoid direct massage on the stomach**
Massages that directly press on the stomach, such as the "no" shape massage, are dangerous during pregnancy.

**Do not stimulate too strongly**
Use a strength that feels "comfortable," not "painful but pleasant."

**Avoid on unwell days**
Avoid massage on days when you have abdominal bloating, bleeding, or a headache.

**If you ask your partner**
If you ask your partner to give you a back or leg massage, be sure to give them specific instructions on how much pressure to use.

Hydration methods to relieve constipation during pregnancy: New common sense on effective drinking methods, amounts, and timing

Why constipation doesn't go away even though you drink a lot of water

Many pregnant women worry that their constipation won't improve even though they're drinking plenty of fluids. In fact, simply drinking water reduces the effectiveness by half.

This is because the body's fluid balance changes significantly during pregnancy, and not all of the water you drink reaches your intestines. Your body distributes fluid to various places due to an increase in blood volume for the baby, production of amniotic fluid, and swelling.

In other words, strategic hydration is essential.

New common sense about the amount of fluid you need during pregnancy

Conventional wisdom: 2 liters per day
**New Sense During Pregnancy**: 2.5-3 liters per day (including fluids from food)

During pregnancy, you need around 500ml more fluid than when you're not pregnant. However, it's important to spread this amount strategically rather than drinking it all at once.

**Effective division**:
• Upon waking: 1 glass (200ml)
• Before breakfast: 1 glass (200ml)
• Morning: 2 glasses (400ml)
• Before lunch: 1 glass (200ml)
Afternoon: 2 glasses (400ml)
• Before dinner: 1 glass (200ml)
• Nighttime: 1 glass (200ml)
**Total: 1,600ml** (2,400ml in total, including approximately 800ml from meals)

5 Most Effective Drinks for Relieving Constipation

**1. Room temperature hard water**

The magnesium in hard water softens stool and promotes bowel movements.

**Recommended brands**: Evian, Contrex, Gerolsteiner
**When to drink**: Upon waking up and before bedtime
**Caution**: Start with a small amount until you get used to it.

**2. Warm water**

Water that is close to body temperature is gentle on the intestines and stimulates the digestive system.

**Optimum temperature**: 40-50 degrees
**When to take**: Upon waking up, 30 minutes before meals
**Effect**: Activates gastrointestinal movement

**3. Warm herbal tea**

Herbal teas are safe for pregnancy and can have a relaxing effect and help relieve constipation.

**Safe Herbs**:
• Chamomile (relaxing effect)
• Rooibos (caffeine-free and rich in iron)
• Rosehips (rich in vitamin C)

**Herbs to avoid**:
• Senna (too strong)
• Aloe (may contract the uterus)
• Job's tears (cools the body)

4. Prune Juice

It is rich in dietary fiber and sorbitol, which helps to naturally relieve constipation.

**Drink amount**: About 100ml per day
**When to drink**: Breakfast
**Caution**: Be careful not to drink too much as it contains a lot of sugar.

5. Carbonated Water (Unsweetened)

The carbonation stimulates bowel movements.

**Drink amount**: About 200ml per day
**When to drink**: Before meals
**Caution**: Avoid if you are prone to bloating

The best hydration methods for different times

**When you wake up (most important)**

**What to drink**: Room temperature water or lukewarm water
**Amount**: 1 cup (200ml)
**How to drink**: Do not drink all at once, drink slowly over 3-5 minutes
**Effect**: Triggers the gastro-colic reflex and starts bowel movement

**30 minutes before meals**

**What to drink**: Warm water or herbal tea
**Amount**: Half a cup (100ml)
**Effect**: Promotes secretion of digestive juices
**Caution**: Avoid taking immediately before meals (as this dilutes digestive juices)

**2 hours after a meal**

**What to drink**: Room temperature water
**Amount**: 1 cup (200ml)
**Effect**: Helps expand dietary fiber and increases stool bulk

**1 hour before bed**

**What to drink**: Warm herbal tea or water
**Amount**: Half a cup (100ml)
**Effect**: Relaxing effect that stimulates the parasympathetic nervous system
**Caution**: Drinking too much may increase your need to go to the bathroom at night.

A trick to double your hydration

**Trick 1: Lemon water**
Adding a few drops of lemon to room temperature water will stimulate bowel movements with the help of citric acid.

**Trick 2: A pinch of salt**
Adding a pinch of salt to your morning water will improve its absorption rate.

**Trick 3: Use temperature differences**
Drinking room temperature water after a hot drink stimulates the stomach and intestines, making them more active.

**Trick 4: Combining with oligosaccharides**
By mixing oligosaccharides into your morning water, you can hydrate and activate good bacteria at the same time.

Precautions when hydrating

**Avoid too cold water**
Ice-cold water can overstimulate the stomach and intestines, slowing them down.

**Be careful not to consume too much caffeine**
Coffee and tea are diuretics so they don't count as hydration.

**Limit your sugary drinks**
Juices and sports drinks are high in sugar and can increase the risk of gestational diabetes.

**Do not take large amounts at once**
Drinking more than 500ml at once can put a strain on your stomach and may even cause indigestion.

How to Choose Safe Constipation Remedies During Pregnancy: Dangers of Over-the-Counter Medications and Medications Prescribed by Obstetricians and Gynecologists

Q: Is it okay to take laxatives while pregnant?

"I'm scared to take medicine, but constipation is so painful..." Many pregnant women have similar concerns.

In conclusion, **if you use the right medication in the right amount, laxatives can be used safely during pregnancy.** In fact, continuing to endure constipation can have a negative impact on both the mother and baby due to stress and loss of appetite.

It's important not to self-medicate and use over-the-counter medications. Only use medications prescribed by your doctor during pregnancy.

Dangerous over-the-counter drugs you should avoid

Laxatives that contain the following ingredients should never be used during pregnancy:

**Senna (Senna leaf, sennosides)**
• May cause uterine contractions • Increased risk of miscarriage and premature birth • Typical over-the-counter medications: Colace, Takeda Kampo Laxative, etc.

**Rhubarb**
• It has a strong laxative effect and can affect the uterus. • Large amounts can cause uterine contractions. • Use caution with the herbal medicine "Dahuangkanzoto."

**Bisacodyl**
• Ingredients that directly stimulate the intestines • Safety during pregnancy has not been established • Typical over-the-counter medications: Beaulac, Surulac, etc.

**Castor oil**
• Has a very strong laxative effect • May induce uterine contractions • Has a long history of use as a way to "accelerate labor"

Safe constipation medication prescribed by obstetricians and gynecologists

**First-line medication: Magnesium oxide**

Product name: Magmit, heavy magnesium oxide
**Mechanism of action**: Draws water into the intestines to soften stool
**Safety**: Can be used throughout pregnancy
**Dosage and Administration**: 3 to 6 tablets daily (as directed by a doctor)

**merit**:
• Does not directly stimulate the intestines • Is not addictive • Also has the effect of neutralizing stomach acid, making it effective for morning sickness

**Note**:
• Cannot be used if you have kidney problems. • Large doses may cause diarrhea. • Caution is required when taking this medicine with other medications.

**Second-line drug: lactulose**

**Product name**: Monilac, lactulose
**Mechanism of action**: Decomposed in the large intestine to produce acid and stimulate intestinal movement
**Safety**: Safe for use during pregnancy
**Dosage and Administration**: 15-45ml per day (syrup type)

**merit**:
• Helps restore natural bowel rhythm • Also increases beneficial bacteria • Sweet and easy to drink

**Note**:
• It may take 2-3 days for the effects to be seen. • If you have diabetes, be careful with your blood sugar levels. • It may increase gas.

**Third-line medication: sodium picosulfate**

**Product name**: Laxoberon
**Mechanism of action**: Activated in the large intestine to promote bowel movement
**Safety**: Use after the second trimester of pregnancy under the careful judgment of a doctor
**Dosage/Dosage**: 7.5-15mg per day

**Situations in which it is used**:
• If magnesium oxide is not effective • If constipation is very severe • Only if your doctor deems it necessary

When to consult a doctor

Do not hesitate to consult your obstetrician-gynecologist in the following situations:

**Urgency: High**
• No bowel movements for more than a week • Severe abdominal pain • Severe nausea and vomiting • Unable to eat at all

**Urgency: Medium**
• No bowel movement for more than 5 days • Interfering with daily life • Bleeding from hemorrhoids • Severe abdominal distension

**Urgency: Low (but consultation recommended)**
• No bowel movements for more than 3 days • No improvement with diet or exercise • High levels of anxiety or stress

Important points to remember when using laxatives

**1. Always follow your doctor's instructions**
Please adhere to the prescribed dosage, frequency, and duration of the medication. It is dangerous to increase the dosage on your own because "it's not working."

**2. Check for interactions with other medications**
Consult your doctor before taking this product with iron, calcium, or other supplements.

**3. Improve your lifestyle habits at the same time**
Don't just rely on medication, improve your diet, exercise, and hydration.

**4. Contact us immediately if you experience any side effects**
If you experience side effects such as diarrhea, abdominal pain, or nausea, contact your doctor immediately.

**5. Discuss whether to continue after giving birth**
Constipation may continue even after giving birth, so be sure to discuss the use of medication while breastfeeding.

About Chinese herbal medicine

It is often thought that herbal medicines are safe, but careful consideration is required during pregnancy.

**Chinese herbal medicines considered relatively safe**:
• Mashiningan
• Junchoto (Junchoto)

**Herbal medicines to avoid**:
• Daiokanzoto (Big Rhubarb Licorice Tang)
• Bofutsushosan
• Toukakujoukito

**IMPORTANT**: Chinese herbal medicines are also "medicines." Always consult with your obstetrician-gynecologist or a Chinese herbal medicine specialist before using them.

7 lifestyle habits to prevent and improve constipation during pregnancy: Methods you can start now and continue after giving birth

Why is lifestyle modification important?

Even if constipation is temporarily improved with laxatives or dietary therapy, constipation will recur unless you make fundamental changes to your lifestyle.

In particular, good habits acquired during pregnancy are easy to maintain during the postpartum period and contribute to the health of the entire family. In other words, now is the perfect opportunity to reassess your lifelong health habits.

Here are seven lifestyle habits that are easy to maintain and effective.

Habit 1: Create a 3-minute routine when you wake up

The first three minutes after waking up in the morning determine your bowel rhythm for the rest of the day.

**Specific steps**:
1. Drink a glass of room temperature water immediately after waking up (1 minute)
2. Light stretching (stretching your back, twisting your waist) (1 minute)
3. Take 5 deep breaths (1 minute)

**Why is it effective?**
The intestines will wake up through a series of steps: drinking water → gastro-colonic reflex → light exercise → improved blood flow → deep breathing → adjustment of the autonomic nervous system.

**Tips to keep going**:
Keep a plastic bottle of water by your bedside and set the alarm on your smartphone to "3-minute routine."

Habit 2: Make toilet time sacred

Many people underestimate toilet time, but it's actually very important.

**Ideal Toilet Habits**:
• Sit on the toilet at the same time every day (after breakfast is best)
• Sit for 5 minutes even if you don't need to go to the bathroom. • Don't bring your smartphone with you and sit in a relaxed position. • Place a step stool at your feet to raise your knees.

**Why is it effective?**
You can train your body to remember the conditioned reflex that "this is the time to defecate."

**Tips to keep going**:
With the help of my family, I set aside time after breakfast as "mom's toilet time."

Habit 3: Eat fiber comfortably while doing other things

Thinking that you have to consciously consume dietary fiber can be stressful. Instead, increase your fiber intake without straining yourself by adding just a little to your regular meals.

**Easy Add-On Technique**:
• Mix glutinous barley into rice (just add it when cooking)
• Add wakame seaweed or mushrooms to miso soup. • Sprinkle kinako on yogurt. • Top salads with avocado or nuts. • Spread cream cheese mixed with All-Bran on bread.

**Why is it effective?**
There is no need to prepare a special menu, and you can continue it as an extension of your regular meals.

**Tips to keep going**:
Keep mushrooms in the freezer and cut vegetables in the refrigerator.

Habit 4: Focus on how you walk rather than how many steps you take

Even if you're told to "walk 10,000 steps a day," that's not realistic when you're pregnant. Focus on "how you walk" rather than the number of steps.

**Effective walking methods to relieve constipation**:
• Striding (increases bowel irritation)
• Swing your arms widely (to improve blood flow throughout the body)
• If there are stairs, use them. • Take deep breaths while walking.

**goal setting**:
Take 15 minutes of mindful walking every day, regardless of distance or number of steps.

**Tips to keep going**:
When shopping or going to the hospital, choose a slightly longer route.

Habit 5: Make time to listen to your stomach

In the midst of a busy daily life, it is important to consciously make time to listen to your body.

**Specific Method**:
• Lie down for 30 minutes after eating and place your hand on your stomach. • Ask yourself, "How does my stomach feel right now?" • If you feel the urge to defecate, stop what you're doing and go to the toilet. • Before going to bed at night, gently rub your stomach and say, "Thank you for another hard day."

**Why is it effective?**
By becoming more sensitive to your body's sensations, you will no longer miss the urge to defecate.

**Tips to keep going**:
Set a "belly check time" on your smartphone timer.

Habit 6: Have a Stress-Relief Ritual

Stress is likely to build up during pregnancy, and stress is a major cause of constipation. It's important to have your own way of relieving stress.

**Recommended ways to relieve stress during pregnancy**:
• Take deep breaths while listening to your favorite music (5 minutes)
• Foot bath with aromatherapy (10 minutes)
• Read a magazine for pregnant women (15 minutes)
• Talk on the phone with your partner or friend (20 minutes)
• Simple crafts and coloring (30 minutes)

**Key Points**:
By setting a specific time for it, you can create a special feeling that it's "time for yourself."

**Tips to keep going**:
Set a minimum goal of doing it three times a week.

Habit 7: Keep a record of good bowel movements

By keeping a bowel movement record, you can learn about your body's patterns and identify areas for improvement.

**Items to record**:
• Date and time • Stool consistency (scale of 1 to 7)
• Quantity (small/normal/large)
• Color • Sensation during bowel movements (feeling of complete bowel movement, feeling of incomplete bowel movement, etc.)
• Anything worth mentioning that you ate the previous day

**Recording Tips**:
Use the memo function on your smartphone or a dedicated app. Don't try to write in detail; simple symbols are fine.

**Why is it effective?**
You will begin to see patterns such as "I feel better the day after eating ○○" or "When I do □□, the effects will be seen three days later."

Three golden rules for maintaining a habit

**Rule 1: Don't aim for perfection**
You don't have to do all seven perfectly every day, just do what you can when you can.

**Rule 2: Involve your family**
Getting your partner or family to help you will make it easier to stick to it.

**Rule 3: Celebrate small changes**
Record even small changes, such as "I felt the urge to defecate today" or "My stomach feels lighter," and be happy about them.

Constipation During Pregnancy Q&A [10 Frequently Asked Questions]: Pregnant Women's Questions Answered by an Obstetrician/Gynecologist

Q1: I wasn't constipated before pregnancy, so why did I suddenly become constipated after becoming pregnant?

A: Dramatic hormonal changes are the main cause.

During pregnancy, the secretion of progesterone (luteinizing hormone) increases 5 to 10 times compared to before pregnancy. This hormone is necessary to maintain pregnancy, but it also relaxes the intestinal muscles, causing a 30 to 40% decrease in intestinal peristalsis.

Furthermore, the increase in blood volume and production of amniotic fluid changes the fluid balance in the body, making stools more likely to become hard. In other words, these are natural physical changes that occur during pregnancy, so there is no need to blame yourself for not taking good care of yourself.

Q2: I've been constipated for a week and haven't had a bowel movement. Is my baby okay?

**A: Constipation itself does not directly harm the baby, but one week is too long, so consult your doctor.**

The baby is protected by amniotic fluid, so the expansion of the intestines caused by constipation does not directly put pressure on the baby. However, constipation for more than a week can cause stress to the mother, leading to loss of appetite and abdominal pain.

Prolonged constipation also increases the risk of developing hemorrhoids. If you have not had a bowel movement for more than three days, we recommend that you review your lifestyle habits, and if it has lasted for more than five days, we recommend that you consult an obstetrician-gynecologist.

Q3: Why do I get constipated even though I can't eat anything due to morning sickness?

**A: Even if you eat a small amount of food, you can become constipated due to lack of water and hormonal influences.**

It may seem like "if you're not eating, you won't produce stool," but in reality:

1. **Dehydration**: Vomiting causes loss of fluids from the body, which makes stool hard.
2. **Slow bowel movements**: The effects of progesterone occur regardless of the amount of food eaten.
3. **Insufficient stool bulk**: Stool can be produced even with a small amount of stool, but if the amount is small, the intestines are not stimulated sufficiently.

During morning sickness, don't force yourself to eat. Instead, start by staying hydrated and eating easy-to-eat foods like yogurt and bananas.

Q4: Will pushing while constipated result in miscarriage?

**A: Normal pushing will not cause a miscarriage, but be careful not to push too hard.**

Normal straining during a bowel movement will not cause a miscarriage in a normal pregnancy. However, you should be careful if:

**Caution required**:
• You have been diagnosed with threatened miscarriage or threatened premature birth • You have been instructed by a doctor to rest • You are experiencing bleeding or abdominal distension

**Safe pushing techniques**:
• Do not hold your breath; exhale slowly while pushing. • Do not push so hard that your face turns red. • Do not sit for long periods of time (more than 5 minutes).

Q5: Why is there no effect even though I eat prunes and yogurt?

**A: The amount may not be sufficient or other factors may be contributing.**

While prunes and yogurt can certainly help with constipation, here are some things to consider:

Reasons why it doesn't work:
1. **Insufficient intake**: 2-3 prunes and 150g of yogurt are recommended
2. **Lack of water**: Dietary fiber is only half as effective if taken with water.
3. **Lack of continuity**: It may take 1-2 weeks for the effects to appear.
4. **Other factors**: stress, lack of exercise, side effects of medication, etc.

**Points for improvement**:
• Eat 150g of yogurt, 3 prunes, and 200ml of water at breakfast. • Try this for two weeks. • Also use other constipation relief methods.

Q6: Are coffee and tea good or bad for constipation?

**A: A small amount can stimulate the intestines, but be careful not to consume too much caffeine during pregnancy.**

The caffeine in coffee has a mild diuretic and bowel stimulant effect, but during pregnancy, you should be aware of the following:

**Recommended caffeine intake during pregnancy**:
• WHO recommendation: 300mg or less per day • 1 cup of coffee (150ml): approx. 90mg
• 1 cup of black tea (150ml): approximately 30mg
• 1 cup of green tea (150ml): approx. 20mg

**From the perspective of relieving constipation**:
• A cup of coffee in the morning stimulates bowel movements. • However, there is a risk of losing fluids due to its diuretic effect. • Even decaffeinated coffee is effective as a hot drink.

Q7: I got diarrhea after taking laxatives. Is this okay?

**A: You may have taken too much medicine. Contact your doctor immediately.**

If laxatives cause diarrhea, it could be due to:

**Main causes**:
1. **Too much medicine**: Dosage that doesn't suit your constitution
2. **Medication mismatch**: Hypersensitivity to stimulant laxatives
3. **Interactions with other medications**: Taking with iron supplements, etc.
4. **Changes in physical condition**: Possible infection or food poisoning

**Solution**:
• Temporarily stop taking the medication. • Stay hydrated to prevent dehydration. • If the symptoms do not improve by the next day, contact your doctor. • Report your symptoms in detail at your next appointment.

Q8: Will constipation continue after giving birth?

**A: In most cases, this condition improves within 2-3 months after giving birth, but it may persist due to breastfeeding or lack of sleep.**

**Characteristics of postpartum constipation**:

**Improvement factors**:
• Progesterone levels return to normal • Pressure on the uterus is relieved • Food intake returns to normal

**Aggravating factors**:
• Pain from episiotomy or cesarean section scars making it difficult to push • Dehydration due to breastfeeding • Stress from lack of sleep • Lack of exercise due to childcare

**countermeasure**:
• Continue the good habits you developed during pregnancy. • Ask your doctor about safe laxatives for breastfeeding. • Stay extra hydrated.

Q9: I'm pregnant with my second child, but I feel like I'm having worse constipation than with my first. Why?

**A: Age, changes in living environment, and the stress of raising a child may be factors.**

Reasons why constipation gets worse with subsequent pregnancies:

**Physical factors**:
• Decline in bowel function due to aging • Changes in the pelvic floor muscles due to the first pregnancy and childbirth • The impact of having hemorrhoids during a previous pregnancy

**Living environment factors**:
• Stress from raising older children • Tendency to put oneself on the back burner • Difficulty finding time to eat and exercise regularly • Easily miss opportunities to go to the toilet

**countermeasure**:
• Get help from your family and make time for yourself. • Incorporate light exercise that you can do with your older children. • Always have foods that are effective in relieving constipation on hand.

Q10: Is it okay to use supplements to relieve constipation?

**A: Supplements specifically designed for use during pregnancy are relatively safe, but please consult your doctor before using them.**

**Supplements considered relatively safe**:
• Lactic acid bacteria supplement (for pregnant women)
• Oligosaccharide supplements • Dietary fiber supplements (for pregnant women)

**Supplements to be careful of**:
• Products containing senna • Products containing rhubarb • Products from overseas (ingredients unclear)
• Dietary supplements to relieve constipation

**Points to consider when choosing**:
• Products that are clearly labeled "for pregnant women" • Products with clearly labeled ingredients • Consult a doctor or pharmacist before purchasing • Choose products with natural ingredients

**Important**: Think of supplements as a "supplement" and prioritize basic lifestyle improvements.