Post-Birth Constipation: Why it Happens and What to do
If you’re having a baby soon and are stressed about your first postpartum poop, are nervous about getting constipated during the healing phase (yikes!), or are dealing with postpartum constipation right now - you’re not alone, and there are simple strategies you can follow to find relief, or lower the likliehood that you’ll struggle with uncomfortable postpartum constipation!
Understanding post-birth constipation
Post-birth constipation is a challenge that many new moms face, it’s definitely not just you! Following birth, your body experiences significant changes that can impact your digestion and cause constipation. Hormonal shifts, adjustments in your activity, usual diet and eating habits, and the physical stress of labor are just a few factors that can lead to this uncomfortable condition.
Let’s check out some effective strategies can help manage and alleviate the symptoms of postpartum constipation.
Why it happens
Post-birth constipation can be blamed on a whole host of factors that come up after you give birth, including:
Hormonal changes: During pregnancy, hormones like progesterone relax the intestines' muscles, slowing the passage of food. After birth, a sudden drop in these hormones can further slow digestion.
Pain relief medications: Pain medications, like opioids, are commonly prescribed after a cesarean section or a challenging delivery. These medications are known to slow down bowel movements and can lead to constipation.
Reduced activity: The recovery period after birth limits your physical activity, which can impact digestion. Even light, gentle movement has been shown to be beneficial for your digestive health, but in the early postpartum period where you may not be ready for that, lowered movement can definitely contribute to post-birth constipation.
Dietary changes: The busy postpartum period can disrupt regular eating habits, affecting bowel movements and causing constipation. You might be used to eating fibre-rich foods like fruits, vegetables, nuts, seeds, and beans which is normally helpful for supporting healthy digestion and alleviating constipation, but after birth it’s common move to a higher carbohydrate, lower fibre diet since eating well (and eating enough!) can be a big challenge with a newborn.
Dehydration: Fluid loss from labour and birth, sweating (hello night sweats!), breastfeeding, and insufficient hydration is definitely a factor that often contributes to postpartum constipation. Staying hydrated is key for softening stool and promoting regular bowel movements.
Psychological: Anxiety and stress related to the transition into motherhood can contribute to constipation. Fear of pain during bowel movements (especially that first post-birth bowel movement!) due to physical discomfort can also make you hesitant to go, worsening the issue.
Effective strategies for post-birth constipation relief
Here are practical tips to help manage and prevent constipation after birth:
Stay hydrated: Aim for at least 8-12 cups (64-96 oz) of water a day. If you’re finding it difficult to drink enough, an extra-large water bottle with a straw can be so helpful, and remember that herbal teas, soups, and broths count for hydration and can help soften stool and promote digestive regularity. This is one of the reasons warm, brothy meals are recommended for early postpartum!
Check out this blog for all things bone broth including a simple recipe.
I also recommend the Ginger Tea with Fennel + Goji Berries recipe from my cookbook!
Increase post-birth friendly ‘soft’ fibre-rich foods: The typical fibre-rich foods like broccoli, cauliflower and other raw vegetables may be hard for your body to break down in early postpartum thanks to your slowed digestion. Enter what I call ‘soft fibre’: Fibre rich foods that are easier for your postpartum system to digest. Foods like avocado, well cooked vegetables (in liquid heavy meals like soups and stews), and fresh or stewed fruits like berries, apples, and pears can all add bulk to stool and supports smooth digestion to prevent or relieve constipation.
Another postpartum-friendly high fibre food is soaked chia and flax seeds. Try it here in the Overnight Flax + Chia Pudding Recipe!
Eat smaller, frequent meals: Opt for smaller, frequent meals instead of large ones to take it easy on your digestive system. This approach also helps maintain your energy levels during the demanding postpartum period - a win, win!
Incorporate probiotics: Foods such as yogurt, kefir, and fermented vegetables (like saurkraut and kimchi) can support gut health and improve digestion. Probiotics help maintain a healthy balance of gut bacteria.
Gentle physical activity: Engage in light activities when you are ready like walking or gentle stretching as you recover. Movement stimulates your digestive system and eases constipation. Start with short walks around your home or neighborhood and gradually increase your activity (once cleared by your healthcare provider, of course).
Ideal post-birth bathroom habits: Even if it makes you nervous, it’s best to respond to the urge to go to the bathroom promptly because holding it in may worsen constipation. Establishing a regular routine like going to the bathroom at the same time each day and taking your time to avoid straining can be helpful, too. P.S., it’s never a bad idea to stock your bathroom(s) with peri-bottles and wash cloths to increase your comfort and make it easier to go while you’re healing!
Constipation after a C-Section: 6 strategies to consider
Balanced rest and activity: After a C-section, it's crucial to balance rest with gentle movement. Avoid strenuous activities but engage in light activities like short walks as soon as your healthcare provider gives you the go on this. Movement helps stimulate digestion and prevent constipation.
Pain management: Pain medications after a C-section can contribute to constipation. Discuss with your doctor the possibility of using stool softeners or other remedies to address this side effect.
Abdominal support: Using a pillow or rolled-up towel to support your abdomen when coughing or laughing can reduce discomfort and aid in gentle movements that support digestion.
Diet adjustments: Post-surgery, focus on combining gentle soothing foods like soft, cooked fibre-rich foods and warm fluids like teas, broths, soups, and stews into your diet. These warm, soft, fibre foods gently help to counteract the constipating effects of pain medications and limited physical activity.
Mindful breathing: Deep breathing exercises can promote relaxation and gentle abdominal movement, which benefits your digestive health post-surgery.
Listening to your body: Pay attention to your body's signals and allow yourself adequate time to rest and recover. Overexerting yourself can delay healing and exacerbate digestive issues.
For more ways to support your c-section healing check out this blog: Focus on These 5 Nutrients After Your C-Section for Optimal Recovery.
When to seek help
While post-birth constipation is often manageable with self-care, certain signs may indicate the need for medical attention. Some (but not an exhaustive list) of these signs include:
Persistent or severe pain
Signs of dehydration (e.g., dark urine, dizziness)
Blood in stool
No bowel movement after several days despite efforts
If you experience any of these symptoms, contact your healthcare provider for further evaluation and support.
Normalizing the experience
Recognizing that post-birth constipation is a common and manageable issue can reduce stress and anxiety. Many new moms face this challenge, and understanding this can make the experience less daunting. Sharing your experiences with other moms can also provide comfort and practical advice.
Discover more ways to support your postpartum health
Navigating post-birth constipation can be challenging, but with the right resources and strategies, relief is within reach. To further support your postpartum recovery and digestive health, consider exploring The Ultimate Postpartum Nutrition Guide. This comprehensive resource offers:
Practical tips for maintaining an energy-supporting diet during the realities of your postpartum period (early and on-going!)
Insights into how nutrition impacts digestive health and supports recovery, and advice on which foods to focus on and why
Meal plans and over 100 easy, nutritious recipes designed to aid recovery and support your practical food and nutrition needs for life with a baby (hello freezer meals, one-handed snacks, and easy proteins!).
The Ultimate Postpartum Nutrition Guide is designed to meet the real-life needs of new mothers, helping you stay nourished and supported as you manage post-birth challenges. It’s an excellent companion for addressing issues like constipation and ensuring you thrive during this transformative time.
For more information or to get your copy of The Ultimate Postpartum Nutrition Guide, click here.