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Smooth Sailing: 7 Tips for a Healthy Postpartum Digestion

Congratulations on your new bundle of joy! While navigating the joys and challenges of new motherhood, one aspect that often gets overlooked is the postpartum digestive system. The first postpartum poop and the potential for constipation can be a common concern for many new moms. In this post, we will explore seven helpful tips and strategies to support a smooth and comfortable transition in your postpartum journey.

1. Stay Hydrated

Drinking an adequate amount of water is essential for maintaining proper hydration and promoting healthy bowel movements. Aim to drink at least 8-10 cups of water per day to prevent dehydration, which can contribute to constipation. During lactation, your fluid needs almost double so drinking enough fluids throughout the day is critical. Consider keeping a water bottle nearby and setting reminders to ensure you're staying hydrated.

2. Include Fiber-Rich Foods

Including fiber-rich foods in your diet can help promote regular bowel movements and prevent constipation. Focus on incorporating fruits, vegetables, whole grains, legumes, and nuts into your meals and snacks. These foods provide essential nutrients and are packed with fiber, which adds bulk to your stool and aids in digestion.

3. Gentle Physical Activity

Engaging in light physical activity, such as walking or gentle stretching, can help stimulate bowel movements and relieve constipation. Start with short walks around your neighborhood or indoors, gradually increasing your activity level as you regain strength and energy postpartum.

4. Include Probiotic Foods

Probiotics are beneficial bacteria that support a healthy gut microbiome and aid in digestion. Including probiotic-rich foods in your diet, such as yogurt, kefir, sauerkraut, and kimchi, can help promote a healthy balance of gut bacteria and improve bowel regularity.

5. Take Time to Relax

Stress and anxiety can affect your digestive system and contribute to constipation. It's important to prioritize self-care and find moments of relaxation throughout your day. Engage in activities that help you unwind, such as deep breathing exercises, meditation, or gentle yoga. Taking time for yourself can have a positive impact on your digestion.

6. Pelvic Floor Exercises

Pelvic floor exercises can help strengthen the muscles in your pelvic area and improve bowel function. Consult with a healthcare professional or a pelvic floor therapist for guidance on appropriate exercises and techniques to support your postpartum recovery.

7. Consider a Toilet Stool

Using a specially designed stool that elevates your feet while sitting on the toilet can help align your body in a more natural position for easier bowel movements. The raised position mimics a squatting posture and can aid in relieving constipation and promoting smoother elimination. Adding a toilet stool to your bathroom routine may help make your first postpartum poop and subsequent bowel movements more comfortable and efficient.

Remember, the postpartum period is a time of adjustment and self-care. By implementing these strategies, you can support a healthy postpartum digestion and prevent constipation. However, if you're experiencing persistent constipation or have any concerns, it's always recommended to consult with your healthcare provider for personalized guidance and support. Enjoy this special time with your little one and prioritize your own well-being along the way.


I'd be honored to support you on your postpartum journey and provide personalized nutrition counseling to help you navigate the challenges and embrace the joys of motherhood. Reach out to schedule a free introductory call and discover how I can support your postpartum health and wellness.


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