Second Trimester Constipation : How To Treat This?

If second trimester constipation has you living the “three squares of toilet paper and a prayer” life, hi friend—pull up a stool (pun totally intended). Around 18 weeks with my first, I went from “glowing” to Googling fiber content at 2 a.m. I’d finally graduated from morning sickness, only to feel…stuck. Literally. I tried drinking more water, then way more water. I paced the hallway like a marathoner waiting for the starter pistol. And yes, I cried once in the bathroom because it shouldn’t be this hard to do something we’ve done our whole lives.

If that sounds familiar, you’re not broken and you’re definitely not alone. Progesterone is relaxing the smooth muscles in your gut (great for pregnancy, not so great for poop momentum), your uterus is getting roomier and nudging the bowels, and iron in prenatal vitamins can make stools firmer. The good news: there are simple, safe, actually-doable steps that help most of us feel better within days. Below, I’m sharing what finally worked for me (and many moms I know), plus friendly insights about what’s normal, what to try next, and when to call your provider. You’ve got this—let’s get things moving again.

10 gentle, practical ways to relieve second trimester constipation

Pick one or two today. Add another tomorrow. Small changes stack up.

1) Fiber that fits your life (25–35 g/day, steadily)

Why it works : Fiber adds bulk and softness so stools move more easily.
How to do it :

• Build each meal like this: produce + protein + whole grain + healthy fat.
• Simple swaps :
  • Toast → whole-grain toast with peanut butter & sliced banana
  • White rice → brown rice or quinoa
  • Regular pasta → chickpea or whole-wheat pasta
  • Snacks → pear, berries, oranges, carrots & hummus, popcorn
• Make it gradual. Jumping from 8 g to 30 g overnight can cause gas. Increase by ~5 g every couple of days.

Mom note : I kept a “fiber add-on” list on the fridge (chia seeds, ground flax, canned beans, avocado). One scoop or spoonful per meal made a real difference.

2) Hydration that actually happens

Why it works : Fiber needs water to stay soft; dehydration turns stools into cement.
How to do it :

• Aim for 8–12 cups of fluid/day (water first).
• Keep a 24–32 oz bottle in sight; drink one in the morning, one in the afternoon.
• If water tastes blah, add lemon, cucumber, or a splash of juice.
• Try prune juice (½–1 cup) or prune snack packs—a classic for a reason.

Mom note : I front-loaded fluids before 6 p.m. so nights weren’t just me and the bathroom.

3) A 10–20 minute daily walk (your gut’s favorite workout)

Why it works : Gentle movement stimulates intestinal motility.
How to do it :

• Try 10 minutes after meals or one 20–30 minute walk most days.
• Swimming and prenatal yoga also help (bonus: mood + sleep).
• If you’re cleared for exercise, think consistency, not intensity.

Mom note : On low-energy days, I did laps in the hallway while listening to a podcast. Still counts.

4) Build a “fiber-plus” breakfast

Why it works : Morning sets your rhythm for the day.
How to do it : Pick one and repeat all week:

• Overnight oats with chia + berries + yogurt
• Egg scramble with spinach + whole-grain toast + avocado
• High-fiber cereal (≥5 g/serving) + milk + sliced fruit
• Smoothie: kefir or yogurt + frozen berries + spinach + flax/chia

5) Toilet posture upgrade (hello, footstool)

Why it works : Elevating your feet straightens the rectal angle and reduces straining.
How to do it :

• Use a small stool or even a stack of books to raise your knees above your hips.
• Lean forward slightly, relax your belly, breathe. Give yourself unhurried time, ideally after breakfast or a warm drink.

Mom note : This tiny tweak was an outsized win. My $9 step stool earned its keep in a week.

6) Iron and prenatal vitamins : personalize with your provider

Why it works : Iron can be constipating, but you still need enough.
How to do it :

• If your constipation worsened after starting a prenatal, ask your clinician about:
  • Switching to a gentler iron form or lower-iron prenatal if labs allow
  • Splitting doses through the day
  • Pairing iron with vitamin C (for absorption) and away from calcium
• Don’t stop iron on your own—get guidance based on your bloodwork.

7) Probiotics and prebiotics (team effort)

Why it works : Healthy gut bacteria support regularity.
How to do it :

• Add fermented foods (yogurt with live cultures, kefir, sauerkraut, kimchi) a few times a week.
• Include prebiotic fibers (bananas, oats, onions, garlic, asparagus).
• If using a probiotic supplement, choose one your provider recommends for pregnancy.

8) The “smaller, more often” meal rhythm

Why it works : Large meals can slow or overwhelm digestion, especially when your uterus is crowding the neighborhood.
How to do it :

• Aim for 3 smaller meals + 2–3 snacks.
• Keep emergency snacks in your bag/car: trail mix, whole-grain crackers, fruit cups, applesauce, granola bars with fiber.

9) Over-the-counter helpers to ask about

Why it works : If lifestyle steps aren’t enough, short-term OTC options can safely get you unstuck (with clinician approval).
Common options to discuss :

• Bulk-forming fiber (psyllium/Metamucil, methylcellulose/Citrucel, polycarbophil/FiberCon)
• Stool softener (docusate/Colace) to add moisture
• Osmotic laxatives (PEG 3350/MiraLAX, milk of magnesia) that draw water into the colon.
  Always confirm dosing and duration with your provider, especially if you have hemorrhoids, are on other meds, or have IBS.

10) Gentle boundaries that protect your belly (and your time)

Why it works : Stress, rushing, and holding it in make constipation worse.
How to do it :

• Protect a 10-minute “bathroom appointment” after breakfast—no phone, no rush.
• Say no to that third caffeine drink (diuretic = dehydration) and yes to sleep.
• Travel? Pack your stool, water bottle, fiber snacks, and a small OTC option approved by your provider.
• If hemorrhoids pop up, ask about witch hazel pads, sitz baths, and topical relief that’s pregnancy-safe.

Mom note : My “bathroom appointment” felt silly at first. Then it became the quietest, most productive ten minutes of my day.

What’s normal… and when to call your provider

Common and usually manageable :

• Fewer bowel movements than your pre-pregnancy norm
• Stools that are harder or drier
• Bloating, mild cramping, that “not done” feeling

Call your provider promptly if you have :

• Severe abdominal pain or vomiting
• Constipation mixed with diarrhea for days
• Unintended weight loss
• Mucus or blood in your stool
• Fever or you feel generally unwell
• You’ve tried lifestyle steps for 1–2 weeks with no improvement (time to personalize a plan)

You deserve relief—and there are safe paths to get you there.

A simple 7-day “get moving again” plan

Day 1 — Hydration reset
Fill a 24–32 oz bottle. Finish one by noon, one by dinner. Add a ½ cup prune juice if you’re really stuck.

Day 2 — Breakfast anchor
Choose one high-fiber breakfast (oats + chia + berries or a high-fiber cereal + fruit). Repeat all week.

Day 3 — Footstool + bathroom time
Add a stool by the toilet and schedule 10 unhurried minutes after breakfast.

Day 4 — Walk it out
Take a 20-minute walk (or two 10-minute walks). Put it on your calendar.

Day 5 — Fiber add-on
Stir 1–2 Tbsp ground flax or chia into yogurt, oatmeal, or smoothies. Increase fiber gradually and keep sipping water.

Day 6 — Prenatal check-in
Message your provider if iron seems to be the trigger; ask about split dosing or gentler forms.

Day 7 — Probiotic boost
Add yogurt or kefir to breakfast and beans or lentils to lunch/dinner. Keep walking and hydrating.

Repeat what helps, and skip what doesn’t. Your plan should fit your life.

Expert insight (mom-friendly)

• Why it happens now : Progesterone relaxes the smooth muscle of your digestive tract, slowing transit time, and your growing uterus adds pressure. Iron in prenatal vitamins can firm stools. Many studies estimate up to about one-third of pregnant people experience constipation—so you’re very much not alone.
• What usually works : Most OB-GYNs start with lifestyle steps : fiber (25–35 g/day), fluids (8–12 cups/day), and regular movement. If needed, clinicians commonly recommend bulk-forming fiber, docusate, or short-term osmotic laxatives—always individualized and monitored.
• Good news: Constipation is uncomfortable but typically not harmful to baby. The goal is your comfort, hydration, and preventing complications like hemorrhoids.

Gentle FAQs

Wrapping Up with Love & Support

Mama, I know constipation can make you feel sluggish, uncomfortable, and frustrated. It’s hard to be patient when your body feels stuck. Please remember: this isn’t your fault—it’s a very normal side effect of all the incredible work your body is doing to grow a human. Keep taking small, kind steps: a walk, a glass of water, a bowl of oats, ten quiet minutes with your footstool. Relief does happen, and you deserve to feel better while you wait for it. Be gentle with yourself. You’ve got this.

What’s your go-to trick for second trimester constipation—a favorite fiber-packed breakfast, a walking routine, a prune-juice mocktail? Drop it in the comments so another mama can try it tonight. 💛 If you want cozy, practical pregnancy tips each week, join my email list—I send short checklists and real-talk pep talks you can actually use.