Managing Pregnancy Constipation: A Guide to the Best Fiber Supplements
UpdatedNovember 13, 2024
Constipation is a common problem experienced by pregnant women mainly because of increased pressure on the digestive system as well as hormonal changes. This uncomfortable condition can lead to discomfort, bloating, and even hemorrhoids, making it challenging for expectant mothers to go about their daily activities. It has been estimated that approximately 11% to 38% of pregnant women experience constipation, which is generally described as infrequent bowel movements.
Dealing with constipation during pregnancy can be frustrating and overwhelming, especially when over-the-counter medications may not be the safest option. Relying solely on dietary changes might not provide sufficient relief, leaving pregnant women searching for effective and gentle solutions.
Fortunately, incorporating the best fiber supplements for pregnancy can alleviate constipation by promoting regular bowel movements and supporting overall digestive health. These carefully formulated products offer a safe and convenient way to increase fiber intake, ensuring expectant mothers can navigate this crucial period.
Mechanism of Action of Fiber among Pregnant Women
Fiber supplements significantly address constipation during pregnancy by increasing stool bulk and facilitating easier passage. This mechanism involves binding luminal water, which augments stool volume and aids its movement through the intestines.
Specifically, substances like psyllium and bran are typical examples of bulk-forming agents that are often recommended as the best fiber supplements for pregnancy due to their non-systemic absorption and relative safety profile.
Efficacy of Fiber Supplements for Constipation in Pregnancy
One study indicates that dietary fiber, specifically resistant starch (PRS), effectively alleviates constipation in late pregnancy by enhancing gut motility. This effect was observed in a model using pregnant sows. PRS improved defecation frequency and fecal consistency more significantly than other fiber types tested, such as lignocellulose and konjaku flour.
Physiologically, PRS and konjaku flour increased serum levels of gut motility regulatory factors like 5-hydroxytryptamine (5-HT), motilin (MTL), and acetylcholinesterase (AChE), which are known to enhance intestinal movements. Additionally, these fibers modulated inflammatory responses by increasing anti-inflammatory IL-10 and decreasing pro-inflammatory TNF-α levels.
Microbial sequencing revealed that PRS and konjaku flour beneficially adjusted the gut microbiota. They increased the abundance of short-chain fatty acid (SCFA)- producing bacteria such as Bacteroides and Parabacteroides and decreased endotoxin-producing bacteria like Desulfovibrio and Oscillibacter. PRS specifically raised Turicibacter and fecal butyrate levels, which correlated positively with increased defecation frequency and serum 5-HT levels.
The findings suggest that incorporating resistant starch in the diet during late pregnancy could be a viable strategy to mitigate constipation through its positive effects on gut motility and microbiota composition. This non-pharmacological approach could be particularly appealing for managing pregnancy-related constipation, pending further validation in human clinical trials.
Safety and Side Effects
Fiber supplements are generally considered safe for alleviating constipation during pregnancy, but there are important considerations regarding their use. Pregnant women with specific dietary needs or health conditions, such as diabetes or those taking certain medications, should consult their healthcare providers before starting fiber supplements.
Fiber can interact with medicines by reducing or delaying their absorption, which is particularly important for tricyclic antidepressants, diabetes medications, carbamazepine, cholesterol-lowering medications, digoxin, and lithium.
Best Fiber Supplements for Constipation in Pregnancy
We have researched the top 10 fiber supplements for constipation in pregnancy and selected them based on their effectiveness, quality, and user reviews. These supplements enhance digestive health, ease constipation, and promote overall wellness during pregnancy.
Mommy Knows Best Fiber Gummies provides a convenient and tasty solution for women seeking digestive support during pregnancy and postpartum. These gummies are formulated with plant-based prebiotic fiber and are designed to promote gut health, ease digestive discomfort, and support regular bowel movements.
Each bottle contains 60 vegetarian gummies with a mixed fruit flavor, offering a 30-day supply. Additionally, the gummies are sugar-free, which is ideal for those monitoring their sugar intake.
Pros
- It promotes friendly gut bacteria and aids digestion, potentially strengthening the immune system.
- It is naturally packed with fiber, which supports the elimination of toxins and promotes bowel health.
- Fiber’s natural stool-softening effect helps maintain bowel regularity and reduces the risk of constipation, making it one of the best fiber supplements for pregnancy constipation.
- Tasty mixed fruit flavor makes them enjoyable to consume.
- Plant-based and vegetarian-friendly.
- It is considered a natural fiber supplement for pregnancy.
Cons
- Some users report that the gummies are sticky and can get stuck in the teeth.
- It is more expensive than other fiber supplements on the market.
- It may not keep everyone as regular as other fiber supplements.
- It is limited to a single flavor option.
Pink Stork Prenatal Fiber Gummies are designed to support digestive health for pregnant and postpartum women. These gummies contain 3g of prebiotic inulin derived from chicory root, which promotes gut health, regular bowel movements, and reduced bloating and constipation. The plant-based fiber helps maintain a healthy appetite and supports overall digestive wellness.
Formulated by a women-owned and operated company, Pink Stork ensures their products are clean and free from GMOs, gluten, gelatin, wheat, and soy. Each bottle contains 60 vegan gummies with a delicious peach flavor, providing a 30-day supply to manage digestive issues caused by hormonal changes during and after pregnancy.
Pros
- It contains 3g of prebiotic inulin from chicory root, supporting gut health and digestion.
- It helps maintain bowel regularity, reduces bloating, and reduces the chances of constipation, making it one of the best fiber supplements for pregnancy constipation.
- Clean formulation free from GMOs, gluten, gelatin, wheat, and soy.
- Vegan and plant-based, catering to various dietary preferences, ideal as a natural fiber supplement for pregnancy.
- It is developed by a women-owned and operated company with a strong focus on quality and safety, ensuring a fiber supplement safe for pregnancy.
- The delicious peach flavor makes them enjoyable to consume daily.
Cons
- Some users may find the gummies too giant or sticky.
- It does not provide overnight relief; it requires consistent use over several days for noticeable effects.
NATALIST Fiber Psyllium Husk Supplement is a plant-based prebiotic that supports digestive wellness, especially for pregnant women. Each capsule contains 725 mg of soluble fiber from psyllium husk, promoting gut health and regular bowel movements while alleviating constipation and hemorrhoids.
This fiber supplement for pregnancy is free from GMOs, gluten, yeast, corn, sodium, sugar, starch, artificial coloring, preservatives, and flavoring. Packaged in a bottle containing 120 capsules, it provides a sustainable and eco-friendly option for women seeking to maintain digestive health throughout their pregnancy and postpartum. Developed by a team of moms and doctors, it ensures high bioavailability and efficacy, making it one of the best fiber supplements for pregnancy.
Pros
- It contains 725 mg of soluble fiber per capsule, which supports digestive health and regular bowel movements. It is ideal as a fiber supplement for pregnancy constipation.
- It is safe for pregnancy and clinically proven to relieve chronic constipation and hemorrhoids, making it a fiber supplement safe for pregnancy.
- Free from GMOs, gluten, yeast, corn, sodium, sugar, starch, artificial coloring, preservatives, and flavoring.
- It is developed by a team of moms and doctors, ensuring a premium, high bioavailability ingredients.
- It is packaged with sustainability in mind, contributing to a net-zero plastic footprint.
- Transparent formulation focused on safety and efficacy, perfect for those seeking a natural fiber supplement for pregnancy.
Cons
- There is a need for adequate water intake with each dose to avoid potential digestive discomfort.
Metamucil Daily Psyllium Husk Powder Supplement effectively enhances daily fiber intake, making it an excellent fiber supplement for pregnancy. This sugar-free powder is designed to support digestive health. Additionally, it promotes heart health and healthy blood sugar levels.
The orange-flavored drink mix provides a pleasant way to incorporate fiber into your diet, trapping and removing waste that can weigh you down, helping you feel lighter and more energetic. Each serving of Metamucil contains 2.4 grams of soluble fiber. It’s often considered the best fiber supplement for pregnancy constipation.
Pros
- It is made with 100% natural psyllium fiber, which supports digestive health and regularity. Thus, it is a natural fiber supplement for pregnancy.
- It helps control appetite, making you feel less hungry between meals.
- Promotes heart health by lowering cholesterol.
- It supports healthy blood sugar levels as part of your diet.
- Gluten-free and sugar-free, making it suitable for various dietary needs and a fiber supplement safe for pregnancy.
- Convenient powder form is easy to mix with water or other liquids.
Cons
- Some users might find the orange flavor or slight scent off-putting.
- Mixing with enough liquid to avoid choking might be inconvenient for some.
- Initial use may cause minor bloating as the body adjusts to increased fiber intake.
- Phenylketonurics need to be aware that the product contains phenylalanine.
- The product must be consumed promptly after mixing, as it thickens if left standing.
Tomorrow's Nutrition Sunfiber is a prebiotic fiber supplement designed to support digestive health, making it suitable for pregnancy. Each serving provides 6 grams of soluble fiber derived from partially hydrolyzed guar gum, which enhances a healthy gut microbiome and regulates bowel movements. It is known to be gentle on the stomach due to its low FODMAP-certified formula, which is specially formulated for those with sensitive digestive systems.
This unflavored powder dissolves quickly in liquids without altering the taste or texture, allowing you to easily mix it into your favorite beverages, smoothies, or recipes. Sunfiber is backed by over 100 clinical studies demonstrating its efficacy in improving digestive health, glycemic control, and satiety, positioning it as one of the best fiber supplements for pregnancy constipation.
Pros
- It contains 6 grams of soluble fiber per serving, which helps regulate bowel movements and alleviate occasional constipation and diarrhea. Thus, it is a fiber supplement for pregnancy constipation.
- It is low FODMAP-certified, making it gentle on the stomach and suitable for individuals with digestive sensitivities. This ensures that it is a fiber supplement that is safe for pregnancy.
- It dissolves quickly and clearly.
- Supports a healthy gut microbiome by providing prebiotic benefits that feed beneficial probiotics.
- It helps control the glycemic index of foods, contributing to better blood sugar management.
- Backed by over 100 clinical studies, ensuring its efficacy and reliability, it is one of the best fiber supplements for pregnancy.
- Gluten-free, non-GMO, and vegan-friendly, accommodating various dietary restrictions, ideal as a natural fiber supplement for pregnancy.
Cons
- Some users may find the unflavored powder lacks a pleasant taste, although it is designed to be neutral.
- Initial use may require a gradual introduction to avoid digestive discomfort as the body adjusts to increased fiber intake.
- The powder must be mixed thoroughly to prevent clumping and ensure it dissolves completely in liquids.
RestoraFIBRE Daily Prebiotic Fibre Gummies offers a tasty and convenient way to help maintain a healthy digestive system, making them an excellent fiber supplement for pregnancy. These gummies are formulated with naturally sourced inulin. It is a prebiotic fiber that enhances healthy gut bacteria and aids in maintaining a balanced digestive system. Each serving of two gummies, taken twice daily, provides 8 grams of prebiotic fiber, making it easier to meet daily fiber requirements when the dietary intake falls short.
A delightful mix of six fruit flavors, these gummies transform your fiber routine into an enjoyable experience. Ideal for adults seeking gentle constipation relief and overall digestive wellness, RestoraFIBRE Gummies combine effectiveness with convenience. They are often considered among the best fiber supplements for pregnancy and constipation.
Pros
- Naturally sourced inulin provides a high-quality prebiotic fiber that enhances healthy gut bacteria and aids in maintaining a balanced digestive system.
- The gummy form is a huge convenience for daily routines, as it does not require mixing powders or swallowing pills, making it ideal as a fiber supplement for pregnancy.
- Each serving offers 8 grams of prebiotic fiber, which helps to meet daily fiber requirements and promote regular bowel movements. This makes it one of the best fiber supplements for pregnancy constipation.
- Six delicious fruit flavors, including apple, strawberry, cherry, lemon, orange, and grape, enhance the appeal and make fiber intake enjoyable.
- Gentle on the digestive system, providing effective relief from constipation without causing bloating or discomfort, making it one of the best fiber supplements for constipation during pregnancy.
Cons
- Some users may experience increased gas when starting the gummies as their bodies adjust to the increased fiber intake.
- The need to take four gummies daily might be inconvenient for some users compared to other forms of fiber supplements.
Metamucil Daily Psyllium Husk Powder Supplement Capsules help improve digestive health and maintain regularity. They are also an excellent fiber supplement for pregnancy. Made with 100% naturally sourced psyllium fiber, these capsules help support healthy blood sugar levels, lower cholesterol, and promote heart health.
With a sugar-free formula, Metamucil capsules are an excellent choice for those looking to incorporate more fiber into their diet without the added sugars found in other supplements. Each capsule delivers the benefits of psyllium fiber in a convenient and easy-to-take form, making it one of the best fiber supplements for pregnancy and constipation.
Pros
- The capsules contain 100% naturally sourced psyllium fiber. Thus, it is a natural fiber supplement for pregnancy.
- The sugar-free formulation makes it suitable for individuals looking to manage their sugar intake while benefiting from a fiber supplement safe for pregnancy.
- It helps support healthy blood sugar levels, benefiting individuals with diabetes or those looking to maintain stable blood sugar levels.
- Promotes heart health by helping lower cholesterol levels with a low-fat diet.
- The convenient capsule form eliminates the need for mixing powders, making it easy to take on the go. This is perfect for those wondering what fiber supplement is best for pregnancy.
- Recognized as the #1 Doctor-Recommended Fiber Brand, it ensures trust and reliability in the product’s effectiveness and quality. It is one of the best fiber supplements for pregnancy.
Cons
- Some users may find the requirement to take multiple capsules per day (up to 20 capsules) to achieve the desired fiber intake inconvenient and cumbersome.
- Potential for causing temporary gas and bloating as the body adjusts to increased fiber intake.
- Individual responses to the fiber may vary, with some users experiencing less effective results in managing their digestive issues.
- Capsules may pose a choking hazard if not taken with adequate fluid, and individuals with difficulty swallowing should use caution.
BeLive Fiber Gummies provide a delicious and convenient way to support digestive health with a daily dose of prebiotic fiber, making them an excellent fiber supplement for pregnancy. These gummies, flavored with natural apple, contain 3.35g of inulin and chicory root per serving, which help promote gut health, alleviate constipation, and support overall digestive function.
BeLive is designed for adults and children. These vegan, sugar-free gummies make it easy to ensure you get your necessary fiber intake without artificial additives. BeLive Fiber Gummies also aid in weight management by enhancing digestive efficiency and helping to maintain a healthy gut microbiome. They are often considered one of the best fiber supplements for pregnancy and constipation.
Pros
- They contain 3.35g of inulin and chicory root per serving, effectively supporting gut health and regularity, making them a natural fiber supplement for pregnancy.
- The vegan and sugar-free formulation makes them suitable for various dietary preferences and restrictions, ensuring they are a fiber supplement safe for pregnancy.
- The natural apple flavor ensures a pleasant taste, encouraging consistent daily use. It is ideal for those seeking the best fiber supplement for pregnancy.
- Made without gelatin or artificial colors and flavors, aligning with health-conscious consumers' preferences.
- Convenient gummy form is easy to take and integrate into daily routines for adults and children.
- Quality assurance ensures a reliable and effective product throughout production, making it one of the best fiber supplements for pregnancy constipation.
Cons
- Some users may find the recommended dosage of up to 8 gummies per day to achieve the full benefits inconvenient.
- Despite the natural ingredients, gas or bloating may still occur, especially when starting the supplement.
- The fiber content per gummy may be lower than that of other fiber supplements, requiring a higher intake to meet daily fiber needs.
- Not everyone may find the texture or form of gummies appealing, preferring traditional capsules or powders.
Webber Naturals The Right Fibre4 is a unique dietary fiber supplement designed to relieve intestinal discomfort and support digestive health, making it an excellent fiber supplement for pregnancy. Sourced from the guar bean, this all-natural soluble fiber supplement is clinically proven to alleviate symptoms associated with irritable bowel syndrome (IBS), such as constipation, diarrhea, bloating, and minor gastrointestinal discomfort.
Certified by Monash University as Low-FODMAP, it is suitable for those with sensitive digestive systems. The unflavored powder dissolves wholly and rapidly in water or other beverages without leaving a gritty texture, making it easy to incorporate into your daily routine. Free from artificial colors, preservatives, and common allergens, it is an ideal choice for vegans and those seeking a gentle, effective fiber supplement to enhance gut health. It's often considered among the best fiber supplements for pregnancy and constipation.
Pros
- It has been clinically proven to alleviate symptoms of IBS, including constipation, diarrhea, and bloating, making it an excellent fiber supplement for pregnancy constipation.
- Monash University has certified it as low-FODMAP, making it suitable for individuals with sensitive digestive systems and ensuring it is a fiber supplement safe for pregnancy.
- It dissolves rapidly and completely in water or beverages without a gritty texture, ensuring easy consumption. It is ideal for those seeking the best fiber supplement for pregnancy.
- Free from artificial colors, preservatives, and common allergens, including gluten, dairy, and soy.
- It is suitable for vegans and vegetarians, catering to a wide range of dietary preferences and making it a natural fiber supplement for pregnancy.
- It can be mixed with hot and cold beverages and added to smoothies or yogurt without altering taste or texture.
- It supports healthy glycemic response and promotes the growth of healthy gut bacteria, contributing to overall digestive health. It is often seen as the best fiber supplement for constipation during pregnancy.
Cons
- Although a tangerine flavor is available, the unflavored version may not appeal to those who prefer a flavored supplement.
- The product’s initial use may cause gas or bloating, although these symptoms typically subside with continued use.
UltraFiber High Fibre Supplement is a convenient and effective solution to enhance your daily fiber intake, making it a suitable fiber supplement for pregnancy. Each bottle contains 150 caplets, making it easy to integrate into your diet. Designed to support digestive health, these caplets are formulated with a blend of psyllium and prune, providing both soluble and insoluble fiber.
This balanced combination helps promote bowel regularity, relieve constipation, and support overall gastrointestinal function. The caplets are easy to swallow and can be taken with a full glass of water before or after meals. UltraFiber's natural ingredients ensure a gentle yet practical approach to improving digestive health, making it a valuable addition to your wellness routine. It's often considered one of the best fiber supplements for pregnancy and constipation.
Pros
- It provides a balanced mix of soluble and insoluble fiber, enhancing overall digestive health and making it a natural fiber supplement for pregnancy.
- It helps alleviate constipation and promotes regular bowel movements, supporting a healthy digestive system. Thus, it is one of the best fiber supplements for pregnancy constipation.
- Convenient caplet form is easy to swallow and incorporate into daily routines, ideal for those seeking the best fiber supplement for pregnancy.
- Made with natural ingredients, including psyllium and prune, it provides a gentle and effective fiber boost and is a fiber supplement safe for pregnancy.
- Each bottle contains 150 caplets, offering a cost-effective increase in daily fiber intake.
- No digestible carbohydrates, making it suitable for those monitoring their carbohydrate intake.
- It can be taken before or with meals, providing flexibility in usage.
Cons
- The recommended dosage of three caplets three times daily may be considered high for some users.
- Some users may find it less effective than other fiber supplements, potentially needing to adjust the dosage.
- Initial use may cause minor digestive discomfort, such as gas or bloating, as the body adjusts to increased fiber intake.
- The caplets contain non-medicinal ingredients like vegetable stearine and pharmaceutical glaze, which might not appeal to users seeking completely natural products.
Final Thoughts
Among the top 10 fiber supplements for constipation in pregnancy, one product that stands out is Tomorrow's Nutrition Sunfiber Prebiotic Fiber Supplement. This unflavored powder offers a comprehensive solution for expectant mothers seeking relief from digestive discomforts.
Sunfiber’s high fiber content effectively regulates bowel movements, alleviating constipation and diarrhea. Its low FODMAP certification also ensures a gentle impact on the stomach, making it suitable even for sensitive digestive systems. For those searching for the best fiber supplement for pregnancy, Sunfiber is an excellent option due to its natural and scientifically validated formulation.
If you're an expectant mother seeking a natural fiber supplement for pregnancy, an efficient, scientifically validated fiber supplement to alleviate constipation and promote overall digestive wellness, consider trying Tomorrow's Nutrition Sunfiber Prebiotic Fiber Supplement. It provides a safe and effective way to manage constipation, making it one of the best fiber supplements during pregnancy.
FAQs about Fiber Supplements for Pregnancy Constipation
How much fiber should a pregnant woman consume daily to prevent constipation?
Pregnant women should aim to consume 25-30 grams of fiber per day from a combination of dietary sources and supplements to help prevent constipation.
Should fiber supplements be taken with plenty of water?
Yes, drinking plenty of water when taking fiber supplements is crucial to prevent further constipation and ensure the fiber can work effectively.
How quickly do fiber supplements work to relieve pregnancy constipation?
Fiber supplements may take a few days to a week to show effects. Consistency in taking the supplement and adequate water intake are vital to seeing improvement.
Can fiber supplements interfere with other medications or supplements taken during pregnancy?
Fiber supplements can interfere with the absorption of certain medications if taken simultaneously. Taking fiber supplements a few hours apart from other drugs and supplements.
References
- Trottier, M., Erebara, A., & Bozzo, P. (2012). Treating constipation during pregnancy. Canadian Family Physician, 58(8), 836-838. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418980/
- Lu, D., Pi, Y., Ye, H., Wu, Y., Bai, Y., Lian, S., Han, D., Ni, D., Zou, X., Zhao, J., Zhang, S., Kemp, B., Soede, N., & Wang, J. (2022). Consumption of dietary fiber with different physicochemical properties during late pregnancy alters the gut microbiota and relieves constipation in sow model. Nutrients, 14(12), 2511. Retrieved from https://www.mdpi.com/2072-6643/14/12/2511
- Mount Sinai. (n.d.). Fiber. Retrieved from https://www.mountsinai.org/health-library/supplement/fiber
- Anderson, A. S., & Whichelow, M. J. (1985). Constipation during pregnancy: Dietary fibre intake and the effect of fibre supplementation. Human Nutrition. Applied Nutrition, 39(3), 202-207. Retrieved from https://pubmed.ncbi.nlm.nih.gov/2995279/