Postpartum constipation is a common yet often overlooked experience for many new mothers. While it can be uncomfortable, it’s usually temporary and manageable with the right approach. Addressing constipation is essential for your overall postpartum recovery and well-being, allowing you to focus on bonding with your baby. Let’s explore what causes postpartum constipation and how you can find relief.
What is Postpartum Constipation?
Postpartum constipation refers to difficulty passing stools after childbirth. Symptoms may include infrequent bowel movements, hard or dry stools, straining, and discomfort. This condition typically lasts a few days to a couple of weeks but can persist longer for some new mothers. Understanding the causes and remedies can help you manage it effectively.
What Causes Postpartum Constipation?
1. Hormonal Changes
After giving birth, your body undergoes a rapid drop in progesterone levels, which can naturally slow digestion. This hormonal shift is a normal part of postpartum recovery, but it can make bowel movements less frequent and more challenging.
Pelvic Floor Trauma
If you had a vaginal delivery, your pelvic floor muscles may be weakened, and if you experienced a perineal tear or episiotomy, discomfort during bowel movements is common. Some mothers may also subconsciously hold in stool to avoid pain, which can lead to further constipation.
Dietary Changes
Caring for a newborn often means quick meals, irregular eating schedules, and not drinking enough water. A lower intake of fibre-rich foods and fluids can slow digestion, making bowel movements harder and less frequent.
Medications and Supplements
Certain postpartum medications, especially pain relief options like opioids, can slow down gut motility. Iron supplements, often prescribed to replenish lost blood after delivery, may also contribute to constipation. If you're experiencing discomfort, speak with your healthcare provider about alternative options that are gentler on digestion.
How to Relieve Postpartum Constipation
If you're experiencing postpartum constipation, here are some gentle, effective ways to find relief:
- Stay hydrated: Your body needs extra fluids to support recovery and milk production if you're breastfeeding. Aim for at least 8-10 glasses of water daily to keep digestion smooth.
- Boost your fibre intake: Eating fibre-rich foods like fruits, vegetables, whole grains, and legumes can help soften stools and promote regularity.
- Move when you can: Gentle movement, such as short walks or postpartum yoga, can stimulate digestion and prevent sluggish bowels.
- Support your pelvic floor: If discomfort from weakened muscles or healing tissues is making bowel movements difficult, a pelvic floor therapist can provide targeted exercises and guidance.
- Use stool softeners wisely: If dietary changes aren’t enough, a healthcare provider may recommend a safe stool softener or laxative to ease discomfort. Always check before using any medication.
Prioritising Comfort and Recovery
Postpartum constipation is a temporary but uncomfortable part of recovery for many new mothers. While it usually resolves on its own, taking proactive steps like staying hydrated, eating a high-fibre diet, and engaging in gentle exercise can help you feel better sooner. If constipation persists or causes significant discomfort, don’t hesitate to seek medical advice.
Remember, self-care is an essential part of postpartum recovery. Flegen is dedicated to providing new mothers with the resources and support they need to navigate parenthood. Whether you need an online lactation consultant or someone to answer postpartum questions, our team is here to help you feel informed and empowered. Contact us today to begin your path to well-being — you’re never alone in this journey.