How Pregnancy Changes Digestion (and What to Do About It)

Pregnancy doesn’t just change your belly—it changes how your entire digestive system works. Many of the most common (and frustrating) pregnancy symptoms like nausea, bloating, reflux, constipation, and food aversions are rooted in physiological digestive shifts, not personal failure or “doing something wrong.”

Understanding why digestion changes during pregnancy can take away a lot of fear—and help you respond with more effective, supportive nourishment.

1. Hormones Slow Everything Down

One of the earliest and most significant changes in pregnancy digestion comes from progesterone.

Progesterone’s job is to relax smooth muscle tissue so the uterus can expand and support a growing baby. But smooth muscle lines the entire digestive tract, too.

As a result:

• Food moves more slowly through the stomach and intestines

• Gastric emptying is delayed

• Transit time in the colon increases

What this can feel like:

• Bloating and fullness after small meals

• Constipation

• Increased gas

• Feeling “heavy” or sluggish after eating

What helps:

• Smaller, more frequent meals instead of large portions

• Thorough chewing (this matters more than most people realize)

• Warm, cooked foods that are easier to break down

• Gentle daily movement like walking or prenatal yoga

2. Nausea Isn’t Just About the Stomach

Morning sickness (which can happen any time of day) isn’t only a stomach issue—it’s a brain–gut–hormone conversation.

Key contributors include:

• Rising hCG levels

• Changes in blood sugar regulation

• Heightened sensitivity to smells and tastes

• Slower digestion causing food to linger longer

What helps:

• Eating before hunger hits (an empty stomach worsens nausea)

• Pairing carbohydrates with protein or fat for blood sugar stability

• Keeping snacks by the bed for early mornings

• Cold or room-temperature foods if smells trigger nausea

Nausea is not a sign you’re weak—it’s a sign your body is adapting rapidly.

3. Heartburn & Reflux Become More Common

As pregnancy progresses, digestion faces both chemical and mechanical pressure.

• Progesterone relaxes the lower esophageal sphincter (the valve between stomach and esophagus)

• The growing uterus pushes upward on the stomach

This combination makes reflux more likely, especially in the second and third trimesters.

What helps:

• Eating slowly and avoiding lying down right after meals

• Keeping meals moderate in size

• Elevating the head slightly when sleeping

• Including mineral-rich foods (especially magnesium and calcium)

4. Constipation Is a Physiological Reality

Constipation during pregnancy is extremely common—and often misunderstood.

Why it happens:

• Slower intestinal movement from progesterone

• Increased water absorption from the colon

• Iron supplements (for some people)

• Reduced physical activity

What helps (beyond “just eat more fibre”):

• Adequate hydration with minerals, not just plain water

• Soluble fibre from foods like oats, chia, cooked fruits, and root vegetables

• Healthy fats to stimulate bile flow

• Gentle movement after meals

Fibre without fluid and fat often makes constipation worse, not better.

5. Food Sensitivities & Aversions Can Appear Suddenly

Foods you loved before pregnancy may suddenly feel unappealing—or even repulsive. This is not random.

Possible reasons include:

• Heightened protective mechanisms in early pregnancy

• Changes in taste and smell receptors

• Shifts in gut bacteria

• The body prioritizing certain nutrients over others

What helps:

• Respect aversions instead of forcing foods

• Rotate protein sources (animal, plant, liquid options)

• Focus on nutrient density over perfection

• Re-introduce foods later—aversions often pass

6. Your Microbiome Is Shifting Too

Pregnancy naturally alters the gut microbiome to support:

• Increased energy extraction from food

• Immune modulation

• Nutrient transfer to the baby

This shift can contribute to:

• Gas and bloating

• Changes in bowel habits

• Different tolerance to fermented or raw foods

What helps:

• Gentle probiotic foods if tolerated

• Prebiotic fibres from cooked vegetables

• Avoiding drastic dietary overhauls during pregnancy

What Pregnancy Digestion Needs Most

Rather than fighting your digestive changes, pregnancy asks for a different approach:

• Consistency over intensity

• Warmth over rawness

• Gentleness over restriction

• Support over self-criticism

Digestion in pregnancy isn’t broken—it’s working differently to protect, nourish, and sustain new life.

If you’re experiencing ongoing digestive discomfort, it’s worth looking at:

• Blood sugar balance

• Mineral intake

• Meal timing

• Stress and nervous system regulation

These often matter more than cutting foods or following rigid rules.

A Final Note

Digestive changes in pregnancy are not something to “push through.” They’re signals asking for support, nourishment, and rhythm.

When digestion is supported, everything else—from energy levels to nutrient absorption to emotional wellbeing—tends to follow.

Your body isn’t failing you.
It’s adapting—beautifully, intelligently, and with intention.