10 Natural remedies to reduce constipation – after childbirth

10 Natural remedies to reduce constipation – after childbirth

Have you ever wondered why constipation happens to you after childbirth?

  • lack of sleep
  • eating “quick” foods
  • too much caffeine
  • little to no exercise
  • and…no time for “you”

I get it.

But, this can change.

By the end of this post, you’ll have my tried and true poop remedies to reduce constipation for yourself, AND to save your pelvic floor from any stress.

Yes, read that again 👆 If you’re pooping “wrong”, your pelvic floor will suffer.

Let’s get started.

10 Treatments of Constipation

#1 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 {think lack of digestive enzymes}, you’ll have a more difficult time.


  • Changing your full bowl of yogurt for a bowl of chia seed pudding
  • or 1 tbs. of 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 have dairy or gluten- take a digestive enzyme like Enzymedica to help you process the food

#2 Eat warm, cooked, foods

Ayurvedic medicine states Vata body types -those prone to constipation- need to add warm, cooked foods because their body is dryer and needs more moisture.

  • Consider drinking hot water with lemon in the morning and adding more soups to your diet.

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#3 Drink 8-9 cups of water a day.

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, divided by 2, then divided by 8 = # of cups of water a day
  • For example; 150lbs/2= 75. 75/8= 9 cups of water a day

#4 Try a daily probiotic

Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months to improve your digestion and aid elimination.

  • With severe constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have it at each meal =2-3x day.
  • Babies, toddlers, and big kids can also try this; especially if they were born via c-section.

#5 Add magnesium citrate

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.

#6 Take a digestive enzyme

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.
  • Are your kids gluten and/or dairy-free? Try the kids Enzymedica to help them digest food.

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#7 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.

#8 Reduce stress

At one point, I was eating while doing the dishes!

  • Yes, moms can multi-task, but should we when we’re eating?
  • Put down the dishes and pause. Take a deep breath. Encourage older children to get what they need during dinner time or some moms eat at separate times from their kids.
  • Breathing before each meal enhances the digestive enzymes in your body to aid digestion.
  • Try deep belly breathing 3x a day.
  • End your meal with chamomile or peppermint tea to aid the digestive process.

#9 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.

#10 Add botanicals

  1. Triphala
    1. Triphala is a traditional Ayurvedic herbal formulation made from Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica), and Haritaki (Terminalia chebula).
    2. Take it at night to reduce constipation. Triphala is gentle and supports regular bowel movements and relaxes the nervous system.
  2. Senna
    1. Senna is known as a safe laxative for occasional use. Moms love Smooth Move tea during pregnancy and beyond.
  3. Chamomile and Peppermint
    1. Both of these botanicals can reduce gas and aid digestion.

And last. Consider HOW you’re pooping!

===The Vagina whisperer share’s how to poop if you feel like it’s getting stuck. Yes, this is a thing. Click to see the video.


In summary, diet is always first. Think of soft foods, filled with fruits, vegetables, and whole grains. Have oatmeal in the morning with peppermint tea, buckwheat flour pancakes, or a shake with fruit and dates. Make fiber a priority.

If you’re eating all the right things and moving your body, ask your doctor about adding progesterone to your diet if you’re in peri-menopause. This could be one fix your body needs to stop constipation.

Always see your doctor with any health concerns.



P.S. Ready to learn more? Book an exploratory session to see if I can help you with your symptoms. Book here.