Foods That Helped Me Deal with Constipation During Pregnancy
When I was about 10 weeks pregnant, I started noticing something strange.
I’d wake up in the morning, drink water, try to freshen up—and then sit there. Waiting. Nothing. No relief. Just discomfort.
At first, I thought it was just one of those days. But when it kept happening every morning for a week, I knew I had to do something about it.
Let’s be real—constipation during pregnancy is not fun. And if you’re reading this, chances are you’re going through something similar. So let me walk you through exactly what helped me, with no filters, no fancy stuff—just real food and habits.
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Why Was I So Constipated?
When I asked my doctor, she smiled and said, "Welcome to pregnancy hormones."
Here's what I learned:
- Pregnancy slows digestion to absorb more nutrients—but that means slower bowel movement.
- My iron supplements (which I needed) were making things worse.
- I wasn’t drinking enough water (oops).
- I stopped walking after meals because I was always tired.
- No wonder my stomach felt stuck.
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What Actually Helped Me
I didn’t want to take pills or syrups unless I *had to*. So I went to my mom and nani—and also tried a few things suggested by my dietitian.
1. Warm Water with Lemon (Empty Stomach)
This one was gold. Every morning, before brushing, I drank a glass of warm water with half a lemon squeezed in.
Sometimes I added honey. It didn’t just help with digestion—it made me feel lighter and less bloated.
After 2 days, I could see a small improvement.
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2. Soaked Raisins (My Nani's Fix)
My nani said, "Soak kishmish at night, eat in the morning. You’ll thank me."
She was right. I started soaking 10–12 black raisins overnight and eating them on an empty stomach. They became my mini sweet-sour snack.
They were gentle and worked better than anything else. I still eat them!
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3. Ripe Papaya (But Fully Ripe Only!)
Honestly, I was nervous at first because everyone kept saying papaya is unsafe. But after researching and asking my doctor, I found out: only raw or semi-ripe papaya is risky.
So I started eating small bowls of fully ripe papaya in the afternoon. It helped a lot—and also satisfied my sweet tooth.
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4. Ghee on Roti (Yes, I Went Back to Ghee)
I used to avoid ghee thinking it would make me gain weight. But one day, I added a spoon of ghee on my hot chapati, and I slept with a happy tummy that night.
Ghee works as a natural lubricant for the intestines—and it also adds taste!
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5. Sabudana Banana Kheer (Tummy Soother)
One day I was feeling really bloated and uncomfortable. I made a quick sabudana kheer with mashed banana and jaggery.
It was light, comforting, and easy to digest. Plus, the combination gave me good energy for the day.
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6. Whole Moong Dal (More Fiber Please)
I switched from regular to whole moong and masoor dal in my meals. I added ginger, garlic, and even a little hing.
I didn’t just feel full—I felt relieved. This dal became a comfort food I looked forward to.
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7. Coconut Water (Evening Hydration Buddy)
Every evening, instead of tea, I started drinking fresh coconut water. It was cooling, hydrating, and my stomach felt lighter after.
Also, bonus—it helped me sleep better.
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What I Stopped Doing
Along with food, I also made these small changes:
- I stopped eating too much rice at night.
- I cut back on biscuits and snacks.
- I drank 2 sips of water every 30 minutes.
- I started going for a 15-minute walk after lunch.
And yes—I stopped reading the phone while sitting in the washroom (we all do it, don’t we?).
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Also Read:
If you haven’t yet, check out my earlier post:
👉 [Top 7 Iron-Rich Foods I Ate During Pregnancy That Made a Difference]
That post is all about how I managed weakness and low hemoglobin while keeping my digestion healthy.
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FAQs – Constipation During Pregnancy
Q. How to relieve constipation in pregnancy immediately?
Try drinking warm lemon water on an empty stomach and eating soaked raisins for a few days.
Q. Is constipation a sign of early pregnancy?
Yes, due to hormonal changes, many women experience it in the first trimester.
Q. Which fruit is best for constipation during pregnancy?
Ripe papaya, banana, and soaked raisins work well for natural relief.
Q. Can ghee help in constipation during pregnancy?
Yes, ghee acts as a natural digestive aid when added to meals like roti or rice.
Q. Does coconut water help in constipation?
Yes, it helps hydrate the body and ease digestion gently.
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Conclusion
Constipation in pregnancy can feel exhausting—but it’s manageable. What helped me the most was listening to my body, going back to traditional food habits, and not panicking.
Sometimes, the simplest food is the most powerful medicine.
Try these out and see what works for you. And if you’re ever unsure, always check with your doctor. Sending love and relief your way! đź’š
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Disclaimer
This article is based on personal experience and is intended for informational purposes only. Please consult your doctor before making any changes to your diet during pregnancy.