Postpartum Constipation: Why It Happens + How to Get Relief Fast
You just had a baby. Peeing is scary. Pooping might feel impossible.
If you’re feeling stuck—literally—you are so not alone. Postpartum constipation is incredibly common, totally fixable, and nothing to be ashamed of. The good news? With a few smart strategies, you can get relief fast (and safely).
In this post, I’ll walk you through:
Why constipation happens after birth
What actually works to get things moving
How to relieve discomfort naturally—with nutrition, movement, and smart supplements
Let’s start with the “why” so you can feel a little less stressed—and a lot more empowered.
🤰Why Am I Constipated After Giving Birth?
Constipation after delivery is usually the result of a perfect storm of body changes and recovery realities:
Hormonal shifts: After birth, your progesterone levels drop—but they’ve been high throughout pregnancy, slowing your gut motility. It can take time to recalibrate.
Pain medications: Narcotics (especially after a C-section) can dramatically slow your digestion.
Dehydration: Labor, delivery, and breastfeeding all increase your fluid needs. Without enough water, your colon absorbs more from your stool, making it hard and dry.
Limited movement: Healing can mean lots of sitting or lying down, which stalls digestion.
Fear of pain or tearing: If you had stitches or tearing, the fear of straining can lead to holding it in.
Pelvic floor tension: A tight or weakened pelvic floor can literally make it harder to release a bowel movement.
Nutrient depletion + low fiber: Postpartum nutrition is often an afterthought—and many new moms aren’t getting enough fiber-rich foods to keep digestion running smoothly.
🧻 Signs of Postpartum Constipation
Every body is different, but here are some common signs it’s constipation—and not just “still healing”:
You’ve had fewer than 3 bowel movements in a week
Stools are hard, dry, or pellet-like
You feel like you still need to go even after you do
You’re gassy, bloated, or crampy
Pooping requires straining or causes pain
🥗 Nutrition Tips to Relieve Constipation
As a postpartum dietitian, here’s where I get excited—because food can make a massive difference.
Fiber is your BFF: Aim for at least 30g per day. This helps bulk up stool and move things along.
Try chia seeds, flax, oats, lentils, berries, avocado, artichoke, kiwis and apples. Here is a super simply high fiber smoothie to get you started!
Hydration is key: Especially if you’re breastfeeding. Set a goal of 100 oz of water per day and include electrolytes. I have more on electrolytes here!
Magnesium-rich foods: Think spinach, pumpkin seeds, and black beans—magnesium can naturally support bowel movements.
👉 Want meal ideas? Check out my High-Fiber Meals for Postpartum Moms.
💩 The Best Foods for Postpartum Constipation
Need a quick list? Add these to your grocery haul:
Oatmeal with flax and berries
Chia pudding
Smoothies with greens and frozen blueberries
Lentil or veggie-packed soups
Kiwis or dried apricots
Warm lemon water in the morning
Avocado toast on seeded whole grain bread
Canned artichokes for salads
🚶♀️ Lifestyle Tips That Help You Go
These gentle strategies can support your gut—and your healing:
Move your body: Even short daily walks or stretching help stimulate digestion.
Toilet posture matters: Use a stool under your feet (like a Squatty Potty) to mimic a natural squatting position.
Warm fluids: Coffee or herbal teas in the morning can prompt a bowel movement.
Abdominal massage: Gently rub your lower belly in a clockwise direction to stimulate your colon.
Breathing + rest: Deep breathing helps relax the pelvic floor and reduce body tension—both important for pooping!
🍼 Is It Safe to Take Laxatives While Breastfeeding?
It can be—but proceed with care.
Stool softeners like Colace (docusate) are generally considered safe while nursing. They help make stool easier to pass without triggering urgency.
Avoid stimulant laxatives unless recommended by your provider—they can cause cramping and may affect milk supply.
Gentle options:
Magnesium citrate (check dosage with your doctor)
Psyllium husk
Hydration and fiber first!
💡 Bonus tip: I also recommend a spore-based probiotic to help regulate digestion naturally.
One I love is Gut Personal’s Healer Plus Pro Probiotic. It’s formulated with powerful spore-based strains that survive the gut and help balance your microbiome—especially useful postpartum when hormones, meds, and stress are working against regularity. The code POSTPARTUM will save you 10% on your purchase.
This is an affiliate link, which means I may earn a commission if you choose to purchase.
❓FAQs: Postpartum Poop Problems
Is it normal to not poop for a few days after birth?
Yes—3–5 days can be normal, especially with pain meds, limited movement, or stitches. But if you’re uncomfortable, don’t wait to act.How do I poop after a C-section?
Stay hydrated, move gently, and consider stool softeners. Don’t strain—use a footstool and take your time.Can I use suppositories while breastfeeding?
Some (like glycerin) are considered safe—check with your provider before using anything stronger.Will fiber supplements affect my milk supply?
Nope! In fact, they can help you feel better and stay more consistent.What if I still can’t go after a week?
It’s time to check in with your provider. You may need additional support.
🧠 Final Thoughts from a Postpartum Dietitian
Constipation after birth is common, but it doesn’t have to be your new normal. Nutrition, hydration, gentle movement, and smart supplements (like a spore-based probiotic) can make a huge difference.
If you’re struggling, you’re not alone—and you don’t have to suffer through it. I’m here to help you feel better, one poop at a time. 💩❤️
