Digestive issues are common during the postpartum period. Constipation and disruptions in postpartum gut health result from hormonal shifts, reduced activity, and dietary changes, which can complicate recovery and cause digestive discomfort. Implementing nutritional strategies that promote gut health can prevent postpartum constipation, enhance quality of life, and support your overall postpartum recovery.

At Chiyo, we support digestion and promote a healthy gut with our evidence-based Postpartum Restore Program. Our postpartum nutrition guide is designed to nourish your body after childbirth. Our meals focus on healing, strengthening the gut, and constipation relief, so that you can focus on caring for yourself and your baby during this important time. We emphasize high fiber foods like whole grains and legumes, hydration, and include foods with prebiotics and probiotics to support your gut throughout the postpartum period.

 

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Gut Microbiome 101

The gut microbiome refers to the microorganisms in our digestive system. It is influenced by genetics, diet, environment, and lifestyle choices. 

• Digestion and vitamin production: Bacteria in our gut digest complex carbohydrates and fibers into short-chain fatty acids (SCFAs). SCFAs nourish our colon cells, keep our gut healthy, and produce vitamin K and B vitamins.
• Immune regulation: Our gut microbiome keeps our immune system healthy. It also prevents inflammation and produces antimicrobial compounds to protect against harmful bacteria. 
• Mental health: Our microbiome and our brain have a direct connection called the  gut-brain axis. This two-way communication system allows gut microbes to produce neurotransmitters (like serotonin and dopamine), which can affect our mood and cognitive functions.
• Metabolic health: Our gut regulates our fat and glucose metabolism by controlling inflammation and supporting healthy weight management. 

[1-3,5-10]

 

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Postpartum Gut Health: Why Are Women Constipated After Childbirth? 

Constipation is common in the postpartum period due to several factors:

• Hormonal changes: Elevated progesterone during pregnancy can slow gastrointestinal motility.
• Mechanical factors: The physical strain of childbirth, particularly vaginal delivery, can cause pelvic floor muscle dysfunction and contribute to constipation. 
• Perineal trauma and pain: Pain from perineal injuries, episiotomies, or Caesarean births can discourage bowel movements due to fear of pain during defecation. 
• Pain medications: Use of painkillers, particularly opioids, after delivery can reduce bowel motility and exacerbate constipation. 
• Iron supplements: Iron supplements taken during pregnancy and postpartum can lead to harder stools and contribute to constipation. 
• Psychological factors: Stress and anxiety related to new motherhood can affect bowel habits.
• Dietary and activity changes: Dietary changes and reduced physical activity postpartum can contribute to constipation. 

[16-20]

 

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Treating Constipation After Childbirth

If you're having trouble in the bathroom, there are plenty of holistic treatments to relieve constipation during the postpartum period.

• Simple changes: Eat slowly, chew your food well, and avoid rushing through meals. These small adjustments can improve digestion by kickstarting the digestive process before food reaches your gut.
• High fiber foods: Aim for 28 grams of fiber daily from whole fruits and vegetables, whole grains (whole grain cereals and breads), and fiber supplements like psyllium husk to promote regular bowel movements.
• Physical activity: Regular physical activity, such as walking or yoga, can improve gastrointestinal motility and reduce constipation.
• Pelvic floor therapy: Since pelvic floor dysfunction can lead to constipation, pelvic floor therapy can help retrain the muscles to coordinate relaxation and contraction during defecation, which improves bowel movement frequency and reduces symptoms.

[16-20,22]

 

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Nourishing Your Microbiome

Implementing simple nutrition strategies and adjusting your diet can help strengthen postpartum gut health and relieve constipation. 

Prebiotics and probiotics

Gut-friendly foods are your first line of defense against postpartum digestive issues. Increasing your intake of prebiotic and probiotic foods can support postpartum gut health in the weeks after childbirth and beyond.

• Probiotics: Beneficial bacteria that support digestion, metabolism, and immune function.
• Prebiotics: Fiber-rich foods that nourish probiotics and help them thrive.

Foods rich in prebiotics include:

• Garlic
• Onions
• Leeks
• Asparagus
• Apples
• Sweet potatoes
• Green bananas 
• Dandelion greens
• Jerusalem artichokes

Foods rich in probiotics include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi. 

[25, 27] 

While Chiyo's nutrition programs are intended to take a foods-first approach for optimal nutritional wellness, your doctor may recommend a prebiotic or probiotic supplementation to support gut health or address underlying digestive conditions or symptoms. 

Dietary fiber 

Increasing fiber intake through whole grains, fruits, vegetables, and legumes can support a healthy gut microbiome and improve overall digestive health. 

• Whole Grains: Quinoa, oats, and brown rice.
• Fruits: Apples and pears (with the skin), raspberries, blackberries, bananas, oranges, and avocados. 
• Vegetables: Broccoli, Brussels sprouts, carrots, sweet potatoes, spinach, kale, and beets.
• Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, navy beans, and split peas. 
• Nuts and seeds: Almond, cashews, chia seeds, flaxseeds. 

[26] [30]

Hydration

Staying hydrated is key to preventing and relieving constipation. Here are some helpful tips:

• Add fresh herbs and citrus fruits to flavor water.
• Drink warm water with lemon, herbal teas, or Chiyo's bone broths to help meet your fluid needs. Our bone broths can also restore Qi (energy) and support digestion.
• Incorporate hydrating foods like watermelon, cucumbers, and leafy greens into your diet. 
• Bring a reusable water bottle in the car during errands. 
• Drink a glass of water before meals. 
• Drink plenty of water if you're breastfeeding. 

 

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How Chiyo Helps Prevent Postpartum Constipation

Chiyo supports postpartum gut health and digestion with our evidence-based Postpartum Restore Program, designed to nourish and heal your body after birth. Our meals include nutrient-dense foods and fiber-rich carbohydrates to provide constipation relief during the postpartum period. 

• We focus on fiber, plant proteins, and incorporate prebiotics and probiotics to support the gut microbiome. 
• Our program emphasizes hydration with hydrating foods, tonics, and broths to help meet daily fluid needs. 
• Our meals are nutritionist-approved and include health-coaching check-ins.
• Our program is highly customizable to best support your individual health needs. 
• We use nutrient-dense ingredients to support long-term health, rest, and recovery in the first 40 days after birth.

 

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FAQs 

Why is constipation so common after childbirth?

Constipation often occurs postpartum due to hormonal changes, particularly elevated progesterone levels, which can slow down gastrointestinal motility. Additionally, physical factors like perineal trauma or cesarean sections, as well as pain medications and reduced physical activity, contribute to bowel movement difficulties. [16-20]

What are effective ways to relieve constipation without medication?

Non-pharmacological methods include increasing dietary fiber intake through fruits, vegetables, whole grains, and legumes. Staying well-hydrated, engaging in gentle physical activity like walking, and practicing relaxation techniques can also promote regular bowel movements. Pelvic floor exercises and ensuring adequate time for bowel movements without rushing are beneficial strategies. [21-26]

Can my diet improve my gut health and postpartum recovery?

Yes, diet plays a crucial role in gut health during the postpartum phase. Consuming fiber-rich and prebiotic foods helps regulate bowel movements and supports the growth of beneficial gut bacteria. Including probiotic-rich foods like yogurt, kefir, and fermented vegetables can also aid digestion and enhance overall gut health. [23-26]

What foods could potentially worsen constipation?

Foods that are high in added sugars or high in sodium can potentially cause or worsen constipation during postpartum. [32-33] Dairy products can also exacerbate constipation for some, in up to 30% of cases. [31] Ensuring adequate hydration and a balanced diet with sufficient fiber intake is essential for preventing constipation.

How can I distinguish between normal postpartum digestive changes and signs of a more serious issue?

It's common to experience fluctuations in bowel habits postpartum, but persistent severe constipation, abdominal pain, or bloody stools should prompt a discussion with your healthcare provider. 

Are there any supplements or medications that are safe for relieving postpartum constipation?

Fiber supplements such as psyllium husk or methylcellulose are generally safe and effective for managing constipation postpartum. [28] Stool softeners or laxatives can also be recommended, especially if prescribed by a healthcare provider. Always consult with your doctor before starting any new supplements or medications while breastfeeding. [29]

 

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