Constipation – or struggling to poo – is common in pregnancy yet rarely anything to worry about. However, it can be unpleasant, especially if you've never had it before. To help ease your worries (and hopefully your constipation, too) here's what causes it and how to treat it safely.

This page contains affiliate links, which means we may earn a small amount of money if a reader clicks through and makes a purchase. All our articles and reviews are written independently by the Netmums editorial team.

What is constipation?

Constipation – struggling to poo – can affect anyone at any age. It pretty much means you're tummy feels full and sore at times and going to the toilet can be an uncomfortable experience.

The most commonly recognised symptoms include:

• pooing less frequently
• struggling to poo at all
• passing poos that are dry or like pellets (when you do pass something)

However, other symptoms can include:

• feeling bloated and gassy
• indigestion
• abdominal pains or cramps
• piles
• anal fissures (a tear)

If you've not suffered from constipation before or are concerned about stomach cramps and abdominal pain, get medical advice just to make sure it's not something more serious.

What causes constipation in pregnancy?

According to the experts, constipation is down to those pesky pregnancy hormones , again!

Clare Livingstone, Professional Policy Advisor at the Royal College of Midwives, says:

'Constipation in pregnancy is quite common and is usually easily treated. It is normally caused by hormonal changes taking place because of the pregnancy.'

The British Nutrition Foundation attributes it to increased levels of the hormone, progesterone, which is important for your baby's development.

It says:

'Progesterone causes relaxation of some of the bowel muscles, which makes it harder for food and bodily waste to move through the gut, thus slowing down the intestinal movements, sometimes causing constipation.'

You're also more likely to suffer if you're taking iron tablets for anaemia in pregnancy . Although these can help raise iron levels, a common side effect is that they'll block you up – although not always.

If yours do cause constipation, ask your GP for a different course to try, as some are gentler than others.

'Although it can be useful to avoid iron supplements (if you're suffering with constipation) speak to your doctor before you stop taking them,' advises Clare.

How to treat constipation

The best ways to help treat constipation are with dietary changes. The NHS suggests the following:

• drink plenty of fluids and avoid alcohol
• increase the fibre in your diet
• add some wheat bran, oats or linseed to your diet

'We would recommend that women eat foods that are high in fibre such as fruits, vegetables and things such as bread made with wholemeal flour,' says Clare.

'Also drinking plenty of water will help,' she adds.

The British Nutrition Foundation recommends 8-10 glasses of water a day although 'unsweetened fruit juice and smoothies can all count towards your fluid intake'.

It also recommends stocking up on foods that contain sorbitol, 'a compound found within fruit which can act as a natural laxative.'

Fruits (particularly dried versions) that have a high sorbitol content include:

• apples
• apricots
• grapes (and raisins)
• peaches
• pears
• plums (and prunes)

Gentle exercise such as walking, swimming or pregnancy yoga can also help keep things moving.

Is it safe to take laxatives in pregnancy?

Laxatives help soften your stools making it easier to do a poo.

There are different kinds of laxatives that work slightly differently but before taking any, check with your GP.

Lactulose and Fybogel are generally recommended as 'safer' laxatives to take during pregnancy and when you're breastfeeding, if needed.

According to the NHS, this is 'because they aren't fully absorbed by the digestive system. This means that your baby won't feel the effects of the laxative.'

Laxatives containing senna (a plant extract) aren't necessarily safe during pregnancy either.

'Senna may not be suitable if you're pregnant or breastfeeding because it's partly absorbed by your gut.'

NHS advice is to try dietary changes and gentle exercise before taking medication for constipation.

If you do use laxatives, make sure it has been recommended by your GP who knows your medical and pregnancy history.

Have you been affected by constipation in pregnancy? Chat to other mums about your experience and what helped you in our chat below ...

Related stories

Diarrhoea in pregnancy

CHAT: 6 weeks pregnant and very constipated!

Your complete A-Z of pregnancy food and drink safety