So, you just had a baby and you’re scared to poop. Or worse, you need to poop but can’t, because you’re constipated. Or even worse, BOTH! Have no fear, I’m going to tell you how to relieve constipation after birth.
I wanted to take a moment to let you know that this site uses affiliate links, and this post may include some of those.
If you’re not yet postpartum, even better! These tips will help you to avoid the dread of feeling like you’re ripping your own booty a new one after you’ve given birth to your precious baby!
Why do women get constipated after birth?
There are several reasons, and we’re not going to get too far into any of them because I know you’re probably postpartum and looking for a quick solution rather than the who, what, when, where and why. You want to know HOW, and you want to know NOW.
Women get constipated for several reasons:
- Diet – late stage pregnancy makes us favor carbs and those tend to be the more constipating foods. Breads and other baked goods, especially in the absence of sufficient hydration, can lead to poop problems.
- Stuff moved around – birthing babies is a job. There are physical stresses that occur, and those can change how our bodies usually operate, sometimes forever, but at least for some time.
Now that we’ve got that over with….
Here’s How To Relieve Constipation After Birth
There are many ways that you can relieve constipation after having a baby. Postpartum constipation is a pain in the butt (ha, ha!), but you don’t have to suffer any longer.
These methods of relieving constipation after birth work, and they work quickly!
1. Drink Sufficient Fluids
Make sure that you are drinking lots of liquids. This can come in the form of water, coconut water, juices, smoothies, soups, stews.
You need to make sure you’re taking in ample amounts of fluids. Especially if you are breastfeeding!
I personally loved coconut water and soups when I was postpartum. I found that the soups were hearty and filling and didn’t require much work. I could make a big batch (or my mom could) and I could have some whenever I was hungry.
Coconut water is also a God-send. It tastes delicious, it has all the electrolytes we need, and therefore it is super hydrating.
I’m a much better water drinker now than I used to be, but early on I had to get the liquids in however I could.
2. Eat Lots of Fruits And Veggies
Opt for a salad once or twice a day. Apply liberal amounts of olive oil. Consuming veggies with olive oil helps you absorb more nutrients from the veggies, and also helps to soften your poo and helps move things along!
Fruits can work in the same way, especially fruits like apples and plums! When these foods are cooked, they release more fiber and can be more helpful for solving poop issues. Keeping the skin on is helpful as well, as much of the fiber is in the skin.
Prunes are helpful, as is prune juice. Smoothies and fresh pressed juices can also help.
Many people report that apple juice also helps to move things along!
3. Take Magnesium
Sometimes the nurse will give you some stool softeners after you’ve had the baby. You will want to take these or take ones of your own.
My favorite is magnesium, and you can take magnesium starting during pregnancy to help keep things regular.
This is especially useful if you are found to be low in iron and taking an iron supplement. Those can be very constipating! Taking your iron supplement with a full glass of orange juice (without calcium) can also be helpful. The orange juice will help you absorb the iron and will also help to counteract the constipating effects!
Anyway, back to magnesium. I personally LOVE this brand of magnesium. It works quickly, comes in unflavored and several flavors that all taste great, and mixes easily with water or juice.
Even the unflavored is easily tolerated as it just has a slight citrus taste, you can take it in water without worrying about weird tastes, and you can take it in juice without worrying about it changing the flavor of your drink!
You can add this magnesium to cold or hot beverages, so it is fine in your smoothie and also fine in your tea.
4. Drink Milk Kefir
Milk kefir is a probiotic beverage that helps normalize your system by improving gut health.
It is like a more sour, drinkable yogurt.
Milk kefir is readily available in stores, but for the best results you’ll want to drink homemade milk kefir. You can make it yourself by throwing milk kefir grains in milk, then straining 24 hours later. Otherwise you can check local farmer’s markets, buying clubs, CSAs, and dairy farmers to see if they sell homemade milk kefir.
Drink some milk kefir daily. Approximately 1/4 cup will do. It will help to get everything out of your body that doesn’t belong! And it will help it to go easily and smoothly!
5. Do Light Exercise
You don’t want to do anything too strenuous right after birth, and you probably don’t have the energy to, anyway! But light exercise (yoga, pilates, dance) can help you move your body in ways that tell your poop to get moving.
Exercise can help you digest more easily, and keep your poop from staying there and drying out. If your poop doesn’t dry out, it is much easier to pass!
Dealing with the after birth poop issues isn’t fun. I’m sure it’s not something you really want to discuss with your friends, either. But rest assured, it is totally normal.
You’ve carried your baby and finally reached the finish line. Your body had to make so many changes and adjustments so that your baby could grow and land Earth side safely.
Your body did amazing things and your body has been a blessing for the months that may now seem like they flew by quickly even though you were anxiously awaiting your precious baby.
Now you know how to relieve constipation after birth, so it’s just a matter of putting some of these tips to good use.
You’ll feel so much better once you’ve released that load! And your body will thank you!