How to Instantly Relieve Postpartum Constipation + Protect Your Pelvic Floor
Postpartum Constipation Relief
Have you ever wondered why constipation happens to you after childbirth?
Changes in hormones, reduced mobility, medications, and the stresses of caring for a newborn all contribute.
It tends to happen when you stop breastfeeding and your estrogen rises and progesterone drops.
Additionally, life with kids can be stressful and leave little time for you to focus on your health.
I get it.
But this can change.
By the end of this post, you'll have my tried-and-true natural remedies for postpartum constipation that can help reduce constipation right away, AND protect your pelvic floor from stress.
Yes, read that again 👆 If you’re pooping “wrong”, your pelvic floor will suffer.
Let’s get started.
Why Postpartum Constipation Happens
Some common causes include:
Dehydration (especially after labor or while breastfeeding) and reduced water intake. [resource]
Hormonal shifts: high progesterone slows down digestion; labor & delivery can disrupt gut function. [source]
Pain/fear: after tearing, episiotomy, or caesarean, moms may avoid pooping because of pain. [source]
Medications & supplements: pain meds (especially opioids), iron supplements, etc. [source]
Diet: low fiber, too much processed or “quick” food, not enough fruits & vegetables. [source]
Lack of movement/exercise, sleep deprivation, stress. [source]
How to relieve constipation after childbirth
14 Treatments & Natural Remedies for Postpartum Constipation Relief
Here are practical, safe steps to get relief and support your pelvic floor. Use as many as feel right for you.
#1 High-Fiber + Prunes & Whole Foods
Increase fiber gradually: whole grains, legumes, fruits (especially prunes, figs), vegetables. Aim for ~25-30 grams fiber/day. Prunes are especially helpful as a natural laxative.
Additionally, you may want to consider adding a fiber supplement, such as Revive, along with plenty of water to help you go daily.
#2 Hydration + Warm Liquids
Drink plenty of water (at least 8-10 large glasses a day).
First thing in the morning, warm water or warm lemon water helps. Warm liquids stimulate gut motility.
When constipated, drink 2-3 cups of water immediately upon waking. Then move your body.
Do you drink coffee? This could be dehydrating you. Try waiting until 11:00 am or after you go to the bathroom to enjoy your cup of coffee.
How much water do you need?
Take your weight, divide by 2, then divide by 8 = # of cups of water a day
For example, 150lbs/2= 75. 75/8= 9 cups of water a day
#3 Gentle Movement & Positioning
Walk, gentle postpartum stretches when allowed.
Also think about how you poop: elevate your feet (like using a footstool), lean forward slightly, let gravity help.
Protip: Push up on the perineum for prolapses to experience a full release.
#4 Enemas
Enemas can be healthy and beneficial when administered correctly. The use of caffeine increases your glutathione and energy.
I love happy bum.
#5 Probiotics and Digestive Support
Choose probiotics with Lactobacillus and Bifidobacterium species.
Also, digestive enzymes (if your digestion of meat, dairy, or gluten feels tough).
Support the microbiome and reduce bloating.
#6 Stomach Massage
Massaging your stomach can help the poop move through your body faster. Search for videos on YouTube.
#7 Stress Reduction & Mind-Body Practices
Deep breathing, rest, gentle yoga, or pelvic floor physical therapy. Stress slows digestion. Warm baths or sitz baths before BM can help relax.
#8 Botanicals
Herbs like Triphala, senna (use sparingly), chamomile, and peppermint.
These can soothe, relax, and stimulate bowel movements.
Triphala is a traditional Ayurvedic herbal formulation made from Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica), and Haritaki (Terminalia chebula).
Take it at night to reduce constipation.
Triphala is gentle and supports regular bowel movements and relaxes the nervous system.
Senna
Senna is known as a safe laxative for occasional use. Moms love Smooth Move tea during pregnancy and beyond.
Chamomile and Peppermint
Both of these botanicals can reduce gas and aid digestion.
#9 Magnesium
Magnesium Citrate assists with constipation, aids relaxation, and supports sugar cravings.
Start with 200mg at bedtime, but reduce the amount if you have diarrhea.
Taking Magnesium before bed will lead to a soft bowel movement in the morning.
But it’s not very nourishing. Consider switching to magnesium glycinate to calm your nervous system.
#10 Pelvic Floor-Friendly Pooping Techniques
Avoid straining. Use a footstool to raise knees.
Lean forward.
Relax the pelvic floor before pushing.
If pain, perineum care (warm water, clean, sitz bath) to reduce guarding.
#11 Take digestive enzymes
Enzymes assist in the chemical breakdown of food into smaller, absorbable components. Especially dairy and meat.
Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts.
Try Enzymedica if you struggle with eating meat, gluten, or dairy foods.
See all my gut health suggestions when you loginto Fullscript. Plus, you'll receive 15% off the products.
#12 Take Betaine HCL
Stomach acid is essential for digestion and nutrient assimilation, and as we get older, our acidity decreases.
Those with heartburn tend to have too little acidity.
Read that again 👆
So skip the Tums and add acid to your diet.
If you struggle with heartburn, try Betaine HCL at each meal. It is life-changing!
Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.
#13 Add flaxseeds
One tablespoon of ground flaxseed contains 2 grams of dietary fiber!
To make:
Grind 1 cup of whole organic flaxseed and store it in a container in the refrigerator.
Take 1-2 Tbs. of ground flaxseed per day to our oatmeal to keep bowels regular.
Stir the ground flaxseed into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.
Safe for kids in smaller doses.
Make sure you drink lots of water after.
#14 Go Gluten and Dairy Free
Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects. And, if your body cannot digest these foods, you'll have a more difficult time.
Consider...
Changing your full bowl of yogurt for a bowl of chia seed pudding
or 1 tbsp. Having yogurt at your meal is a great way to add probiotics to your body without too much dairy
Try coconut yogurt instead of cow's milk
Explore CA-rich foods and take out the milk
Try an elimination diet for 1-3 weeks and notice if you feel better. If so, eliminate these foods from your diet.
Keep in mind; Gluten-free doesn't mean buying more boxed foods!>>>>Make whole grains like quinoa, oatmeal, buckwheat, or black rice a priority!
Try oatmeal for breakfast, buckwheat flour pancakes, almond flour cookies, and whole grains for lunch and dinner.
Goat's milk and goat cheese may be easier for you to digest
When you eat dairy or gluten, take a digestive enzyme like Enzymedica to help you process the food
Important Safety & When to Contact a Provider
If you haven’t had a bowel movement within 3-4 days after birth, and home remedies aren't helping.
Severe pain, bleeding, or signs of infection.
If you’re using iron supplements, opioids, or have had surgery (C-section), be extra gentle and keep your provider in the loop.
Check with your healthcare provider before using any herbs, laxatives, or supplements, especially during breastfeeding.
Summary
Diet + hydration are your first line of defense when struggling to go. Incorporate fiber, water, prunes, and warm liquids. Gentle movement + correct toilet posture help things move without harming the pelvic floor. Use supplements, be careful with the stool softeners- only use as needed, and botanicals to help you go more easily. Don’t strain or push it; protect your pelvic floor by lifting your feet and gently pushing on the perineum if you’re healed.
xo
Tara
P.S. Ready to learn more? In The Present Momma, we explore tried and true herbal remedies to reduce anxiety and depression naturally, which includes healing your gut from birth. Join us inside the course to learn more.
