Natural Constipation Relief in Early Pregnancy: What Really Works?

At 10 weeks pregnant, your world is already changing fast—your body, your hormones, your energy. The last thing you expect to be stuck with is something as uncomfortable as constipation. But here you are, three days without relief, doing all the “right” things: drinking water, walking, loading up on fiber-rich foods, even laying off your iron supplements—and still, nothing.

If this sounds like you, you’re not alone. Many women in early pregnancy struggle with sluggish digestion, no matter how clean their diet or how much water they chug. Let’s talk about what’s really happening in your body, and how to gently nudge your system back into balance using natural, research-backed remedies.

Why Constipation Hits So Hard in Early Pregnancy

First, let’s acknowledge the core issue: your body is working overtime to support your growing baby, and that means hormone shifts—especially rising progesterone—are slowing down your intestinal muscles. That slowdown helps your body absorb more nutrients but also causes the dreaded backup.

On top of that, many prenatal vitamins contain iron, which is essential for pregnancy but known to worsen constipation. And then there’s the subtle dehydration that can creep in, even if you feel like you’re drinking constantly. Water alone often isn’t enough if your gut motility has come to a halt.

Real-World Tips from Women Who’ve Been There

When you’re desperate for relief, sometimes even fiber and fruit aren’t enough. Many women turn to a warm glass of prune juice or a magnesium supplement at night, both of which have earned a loyal following in online pregnancy communities.

Warming prune juice, for example, may enhance its natural sorbitol content—a sugar alcohol that gently pulls water into the colon. And adding a small amount of fat, like butter, can support bile flow, another natural digestive aid. While this approach hasn’t been extensively studied in medical literature, many women swear by it, and it’s safe in moderation.

Magnesium, on the other hand, is well supported by science. In one clinical trial published in Digestive Diseases and Sciences, researchers found that magnesium-rich mineral water significantly improved bowel frequency and consistency in people with functional constipation (Schwille-Kiuntke et al., 2007). Magnesium citrate or glycinate supplements, taken at night, can act as a gentle stool softener by relaxing the intestines and drawing water into the bowels. Always check with your provider before starting new supplements.

What the Research Says About Natural Constipation Relief

If you’ve tried fiber, fluids, and movement and still feel stuck, the problem may lie in your gut’s motility, not your intake. Research published in the Journal of Neurogastroenterology and Motility suggests that gut transit time is influenced not only by diet but also by electrolyte balance and nervous system function (Quigley, 2007).

That’s why interventions like magnesium or probiotic-rich foods (think kefir, sauerkraut, or a gentle supplement) can be more effective than fiber alone. In another study, magnesium oxide was found to significantly improve constipation symptoms in a randomized control trial (Tamura et al., 2015). This makes magnesium one of the safest and most natural tools for early pregnancy constipation relief.

Consider This Supplement Gently

If you’re considering trying a supplement, magnesium citrate or magnesium glycinate are well-tolerated options that many women use with success. They’re not laxatives in the traditional sense—they work by gently drawing water into the colon and relaxing the smooth muscle of the intestines.

A high-quality magnesium supplement can be a valuable part of your nightly routine. If you already take a prenatal without magnesium or if your current one isn’t working for your digestion, it might be worth exploring an add-on supplement that’s formulated for pregnancy support.

Some women also benefit from switching to a prenatal vitamin with a lower iron content or using food-based iron sources until the second trimester, under their provider’s guidance.

Read: Third Trimester Fatigue

Small Changes That Make a Big Difference

Here are a few tried-and-true adjustments that can work alongside supplements:

Warm liquids first thing in the morning: A mug of warm lemon water, prune juice, or even broth can stimulate the digestive system.
Regular movement: Even gentle walks or stretches help activate the bowels.
Focus on magnesium-rich foods: Leafy greens, avocado, bananas, and pumpkin seeds can support gut function naturally.
Create a routine: Your gut loves consistency. Try to sit on the toilet at the same time daily, ideally after a warm drink.

These gentle shifts, when done consistently, can help reset your system—without relying on stimulant laxatives.

A Word From Vitamins For Woman

Pregnancy is full of surprises, and constipation is one of the least talked-about, yet most frustrating. You’re doing everything you can for your baby—and that includes taking care of yourself.

If you’re struggling, magnesium might be a gentle, natural option worth trying. And never feel bad for needing support or switching up your routine. Every pregnancy is different, and every woman deserves to feel comfortable in her body.

We’re here to help you feel informed, empowered, and supported through every trimester.

References

Schwille-Kiuntke, J., Enck, P., & Zipfel, S. (2007). Magnesium laxatives in functional constipation: A systematic review. Digestive Diseases and Sciences, 52(6), 1443–1449. https://www.sciencedirect.com/science/article/pii/S1521691807000595
Quigley, E. M. M. (2007). Chronic constipation: A functional gastroenterology perspective. Journal of Neurogastroenterology and Motility, 13(2), 159–165. https://scholar.google.com/scholar?output=instlink&q=info:JZlhLaQ6jo4J:scholar.google.com/
Tamura, A., Tomita, T., Oshima, T., et al. (2015). Magnesium oxide for constipation in children and adults: A meta-analysis. Journal of Neurogastroenterology and Motility, 21(3), 423–432. https://scholar.google.com/scholar?output=instlink&q=info:uPqlPy8dfVUJ:scholar.google.com/