Roots Birth & Women’s Health

Constipation in Pregnancy

Is the worst!! Try some of these tricks to get your flow back

 Lifestyle Changes and Foods

Increase the amount of fiber in your diet (25-30g per day) (fruits, vegetables, whole grains, bran, beans, ground flax seeds, chia seeds, prunes, etc.)

Try incorporating more magnesium-rich foods into your diet (avocado, almonds, figs, leafy greens, dark chocolate, pumpkin seeds, and black beans)

Drink more water!! (at least 10-12 glasses daily)

Aim for 30min of exercise daily

Use the bathroom promptly when you have the urge

Try elevating your feet with bowel movements (check out the “squatty potty”)

Supplements and Over The Counter Medications

Magnesium citrate start at 200mg per day, increase as needed to 600mg, back off if you get diarrhea

Psyllium (Metamucil): 1-2tsp 1-4x daily (Psyllium only works if you are able to drink plenty of water throughout the day)

Methylcellulose (Citrucel) 2-6g per day (1 heaping tsp mixed in 8oz water, 1-3x per day) (This method also requires that you stay well hydrated)

Docusate sodium (Colace) 50-500mg per day (100mg 1-2x per day)

Magnesium hydroxide (milk of magnesia) 30-60ml per day (only try this if nothing else is working)


If you are taking an iron supplement, you may need to take it every 2-3 days or try a different type

**Laxative pills are not recommended in pregnancy, so if you are feeling desperate, please call us and we can make a plan!**