Pregnancy constipation can be a difficult time for many women, and one of the most common issues they face is constipation. Constipation during pregnancy is caused by a variety of factors, including hormonal changes, increased pressure on the intestines, and a decrease in physical activity. Fortunately, there are a number of immediate home remedies or natural treatments that can treat constipation in pregnancy.


You may be also interested in reading about nausea in pregnancy and pregnancy fatigue.


18 Effective Home Remedies to Help Relief Constipation


Increase Your Fiber Intake

Why does it help?

Eating more fiber-rich foods is one of the best ways to relieve constipation during pregnancy. Fiber adds bulk to the digestive system and aids in smooth bowel movements, making it easier to pass into your digestive tract and also promoting slower digestion.


Legumes, beans, dried fruits, whole grains, nuts, cooked vegetables, and seeds are the best choices for those who experienced constipation during pregnancy. [1]


Massage Your Abdomen

Why does it help?

Abdominal massage is a natural remedy for treating constipation. It increases bowel movements and promotes peristalsis. Abdomen massage is best done in the second and third trimesters of the pregnancy. [2]



Why does it help?

Acupressure involves applying pressure to specific points on the body to stimulate the flow of energy and promote healing. Acupressure can be used for constipation in pregnant women to stimulate digestive health, ease abdominal pain and help move food and waste through the gastrointestinal system more quickly and also to your nervous system. [3] To use acupressure for constipation relief during pregnancy, apply gentle pressure to the following points:


What to do:

Large Intestine 4 (LI 4)

  • The point is located between the thumb and index finger on the back of the hand.


Stomach 25 (ST 25)

  • The point is located 2-3 inches from the button of your belly.


Stomach 36 and 37 (ST 36, ST 37)

  • The point is located on the outer side of the left and right of the knee.


Stomach 44 (ST 44)

  • The point is located between your second and third toes.


Spleen 15 (SP 15)

  • The point is located at the intersection of the nipple line and belly button.


Kidney 6

  • Find the tip of your ankle and measure down one thumb’s width from the inside ankle bone. Kidney 6 is located in a small groove between two ligaments.

  • Apply pressure to each of these points for a few minutes at a time.


Apple cider vinegar

Why does it help?

Apple cider vinegar is made from fermented apples and is a natural source of acetic acid. This acid helps to break down food in the stomach, aiding digestion and relieving constipation. It also helps to balance the pH levels in the body, which can help to reduce bloating and gas. [4]


Use apple cider vinegar for constipation relief during pregnancy. To use this remedy, mix the honey with one tablespoon of apple cider vinegar in a glass with a warm liquid. Drink it before a meal preferably twice a day.


Citrus fruits helps relief constipation during pregnancy

Citrus fruits (Oranges)

Why does it help:

Oranges are a great source of dietary fiber, which is essential for keeping your digestion running smoothly. The fiber in oranges helps to add bulk to your stool, making it easier to pass. Additionally, oranges are a great source of vitamin C, which helps to stimulate the production of digestive juices in the stomach. This helps to break down food more quickly, which can help to reduce constipation during pregnancy. [5] Have at least 1-2 oranges a day or any form of citrus juice.


Consume healthy fats

Why does it help?

One of the best ways to get immediate relief from constipation during pregnancy is to consume healthy fats. Healthy fats, such as those found in avocados, nuts, and chia seeds, can help to lubricate the intestines and make it easier for waste to pass through.


coconut oil helps relief constipation during pregnancy

Coconut oil

Why does it help?

Coconut oil has natural laxative properties that help with stool softeners and makes them easier to pass. It is also high in medium-chain fatty acids, which help to increase the amount of water in the intestines and make it easier for the body to absorb nutrients. Coconut oil is also rich in lauric acid, which has anti-inflammatory properties that can help to reduce inflammation in the digestive tract. [6]


How to use coconut oil for constipation relief during pregnancy?

  • Take one tablespoon of the oil each day.

  • It can be taken directly or mixed into a glass of warm liquids or a smoothie

  • It can also be added to food such as oatmeal or yogurt



Why does it help?

The Omega-3 fatty acids are a great source of dietary fiber that contains mucilage in helping form bulk stools. Also, it assists the body to absorb fluids which help those who experience constipation.  [7]


What you need:

Have half of tablespoon of this remedy and add it to your daily diet. It is better to improve the intake to two tablespoons as time goes by.


Ispaghula husks (Psyllium)

Why does it help?

One of the most effective remedies is ispaghula husks, also known as psyllium husks. Psyllium husks are a type of fiber derived from the husks of the Plantago ovata plant. They are rich in soluble dietary fiber, which helps to soften stool and make it easier to pass which helps with pregnancy constipation. [8] Ispaghula husks are available in many forms, including capsules, powders, and granules.


Kiwi helps relief constipation during pregnancy

Kiwi fruit

Why does it help?

Kiwi fruit is a great source of dietary fiber, which is essential for proper digestion and can help constipation. It is also rich in vitamins and minerals, such as vitamin C, potassium, and magnesium, which can help to promote healthy digestion. This may get the bowel movement to function smoothly and helps in pregnancy constipation.


Additionally, kiwi fruit contains a compound called actinidin, which helps to break down proteins and can help for treating constipation in pregnancy. [9]


What you need:

In your daily routine, have 1 kiwi a day.



Why does it help?

Lemon is a natural laxative that can help to stimulate digestion and ease constipation. The citric acid in lemon juice can help to induce bowel contractions and serves as a stool softener. Since hot beverages can help to relieve severe constipation in pregnant women too, adding lemon to warm liquid is even more effective for constipation during pregnancy.


What you need:

Add a half-sliced lemon to a glass of warm water. It is optional if you want to add honey to it.

You can drink this remedy twice a day to aid your constipation.

Another way to use lemon for constipation is to add lemon to your tea.

You can also add lemon slices to your water for added flavor and to help with digestion and avoid constipation.


Lemon or Peppermint Essential Oil Massage

Why does it help?

Constipation may be treated by an aromatherapy massage that uses lemon or peppermint essential oils to soften fecal impaction. It is known for its anti-inflammatory, and antispasmodic properties, which can help to ease constipation in pregnancy and infrequent bowel movements.


By calming the muscles, easing any discomfort, and promoting bowel movements, abdominal stimulation aids in constipation relief. You will feel entirely relaxed after receiving a 15-mins. of massage while seated, having to stand, or just lying in bed. 


 Both lemon and peppermint essential oils can provide immediate relief from constipation during pregnancy. However, it is important to remember that essential oils are very potent, so it is important to use them with caution.


What you need:

1-2 drops of lemon/peppermint essential oil

Mix a few drops of the oil with a carrier oil, such as coconut or jojoba, and massage the mixture into your abdomen for relieving constipation.

Always dilute the essential oils in a carrier oil before applying them to the skin, and never ingest them.

Use the flat part of your finger instead of your fingertips to rub the abdomen in a clockwise motion gently.

Begin with the ascending colon on the right side of your abdomen, then continue on to the transverse colon, which is found just beneath your ribs, and ultimately the left side. Since the flow of your bowels is rotational, you should always give a massage in that manner.



Why does it help?

Papaya is an excellent home remedy to treat constipation during pregnancy and also as a stool softener. Eating papaya is one of the simplest and most effective ways to avoid constipation during pregnancy. The fruit can be eaten raw or cooked and added to smoothies and salads. Papaya can also be blended into juice or taken as a supplement. This fruit has a natural digestive enzyme called papain. The papain enzyme in papaya may also help with the breakdown of foods and support normal bowel movement and is known as one of the most effective natural remedies. [10]


 Papaya is a safe and effective home remedy for constipation during pregnancy. It is rich in dietary fiber and vitamins and minerals, which can help to improve overall health, especially during pregnancy.


What you need:

When choosing papaya, look for a fruit that is ripe and soft. Avoid papaya that is overly ripe, as this can cause digestive problems. Papaya should be consumed in moderation, as too much can cause diarrhea.



Why does it help?

Prunes contain high amounts of fiber, with nearly 3 grams of fiber per ¼ cup serving. o get the most benefit from prunes, it is best to eat them on an empty stomach. This allows the prunes to be digested quickly, and the fiber will help to move the stool through the digestive system. Prunes can be eaten as a snack or added to meals such as oatmeal or yogurt.


A study of 40 people with chronic constipation found that eating 3.5 ounces (100g) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium. [11]  Prunes can also be made into tea by boiling them in water and then straining the liquid. This tea can be consumed throughout the day as a home remedy for constipation.


What you need:

100g of prunes or roughly 10 whole prunes a day or 1 cup of prune juice a day



reflexology to help relief constipation during pregnancy

Why does it help?

When it comes to constipation relief during pregnancy, reflexology can be a great option. Reflexology is a type of massage therapy that focuses on specific points on the feet that are believed to correspond to different organs and systems in the body. [12]


 Reflexology is a safe and natural remedy for constipation during pregnancy. It is important to note, however, that reflexology should not replace medical advice or treatment.


What you need:

To relax, ask a partner or another person to massage the tops of your feet, as this helps with digestion. If no one is there to assist you, you can alternatively massage the edges of your palm. Another option is to roll a water bottle back and forth on the soles of your feet.


Vitamin C

Why does it help?

Vitamin C is a powerful nutrient that can provide immediate constipation aid during pregnancy. It is important for pregnant women to maintain a healthy diet and lifestyle to ensure the health of both mother and baby.


What you need:

Vitamin C is essential for the proper functioning of your digestion and can help to relieve constipation during pregnancy.

Note: You have to consult your doctor first before taking these vitamins due to some limitations.


drinking water helps relief constipation during pregnancy


Why does it help?

One of the most effective remedies is drinking plenty of water. Water helps to keep the digestive system functioning properly and helps to soften stools, making them easier to pass. It is recommended that pregnant women drink at least eight glasses of water per day.


What you need:

  • You may take around eight to ten (8oz.) glasses of water during the day to get the desired amount of fluids.


Why does it help?

Yogurt is a great source of calcium, which is important for pregnant women. Calcium helps to keep your bones strong and can help to reduce the risk of constipation. Additionally, yogurt is a good source of protein and can help to keep you feeling full and satisfied. [13]


 Eating yogurt can help to relieve constipation during pregnancy in several ways such as good digestion, helping to keep your bones strong, and reducing the risk of constipation hurt.


What you need:

  • Consume one cup of plain yogurt every day.

  • When choosing yogurt, look for plain yogurt that is low in sugar and high in protein

  • You can also add some fresh fruit or nuts to your yogurt to make it more nutritious and satisfying.


According to estimates, between 11% and 38% of pregnant women develop constipation, which is typically characterized by irregular bowel motions or challenging evacuation. [14] So why not try these natural remedies to help relieve pregnancy constipation? By following these home remedies, you can help to provide immediate help for constipation during pregnancy. However, if you are still experiencing constipation, it is important to talk to your doctor to determine the cause and to find the best treatment for your individual situation.


If you are interested in  other alternatives to help constipation, check out our blog on stool softeners and laxatives for constipation.



[1] Eating, diet and Nutrition for Constipation. National Institute of Diabetes and Digestive and Kidney Diseases

[2] 5 Unexpectedly Wonderful Benefits of Prenatal Massage; Avenue Five Institute Pacific College of Oriental Medicine (2015)

[3] Ryan Abbott et al.; Effect of Perineal Self-Acupressure on Constipation: A Randomized Controlled Trial; J Gen Intern Med (2015)

[4] Britt Brandon; Apple Cider Vinegar For Health: 100 Amazing and Unexpected Uses for Apple Cider Vinegar; page 27

[5] Saenz et al; Orange Juice as Dietary Fiber Source for Foods. Arch Latinoarm Nutr (2007)

[6] Basson et al; Regulation of Intestinal Inflammation by Dietary Fats; Front Immunol (2021)

[7] Hanif Palla A &, Gilani AH; Dual effectiveness of Flaxseed in constipation and diarrhea: Possible mechanism; J Ethnopharmacol (2015)

[8] Mehmood MH et al.; Pharmacological basis for the medicinal use of psyllium husk (Ispaghula) in constipation and diarrhea.; Dig Dis Sci (2011)

[9] Mike Boland; Kiwifruit proteins and enzymes: actinidin and other significant proteins; Adv Food Nutr Res (2013)

[10] C Muss et al; Papaya preparation (Caricol®) in digestive disorders; Neuro Endocrinol Lett (2013)

[11] Attaluri et al. Randomised clinical trial: dried plums (prunes) vs psyllium for constipation. Aliment Pharmacol Ther 2011  

[12] M Dolatian et al.; The Effect of Reflexology on Pain Intensity and Duration of Labor on Primiparas; Iran Red Crescent Med J (2011)

[13] Mojgan Mirghafourvand et al.; The Effect of Probiotic Yogurt on Constipation in Pregnant Women: A Randomized Controlled Clinical Trial; Iran Red Crescent Med J (2016)

[14] Magan Trottier et al.; Treating constipation during pregnancy; Can Fam Physician (2012)