Pooping After Birth: What to Expect

Pooping after birth—especially that first postpartum poop—is something many women feel a little nervous about, and that’s completely normal.

After all, delivering a baby can leave your pelvic floor feeling tender, sore, and a bit strained—and the “horror stories” from other mamas don’t always help.

The good news? There’s no need to worry. It’s completely okay to feel a little nervous, but you don’t have to go into it unprepared. We’re here to support you and help you understand what to expect—and remind you that your body is capable here, too.

From easing discomfort to preventing constipation, here’s what can help you feel more comfortable and confident when your body is ready for that first postpartum bowel movement.

One of the most helpful things you can do in the early days of postpartum recovery is simply pay attention to your bowel movements—even if they’re slow to return. Postpartum constipation is very common, and if things aren’t happening right away, you’re not alone.

If you haven't had your first poop by the fourth day after delivery, or if you're feeling significant discomfort, it's a good idea to check in with your healthcare provider. Addressing constipation early can help prevent more uncomfortable complications.

It’s also important to notice any unusual changes. Stools that are bright red or black and tarry can be a sign of bleeding and should be evaluated right away.

Here are some gentle, supportive ways to help your body move toward more comfortable, regular bowel movements.

Good hydration plays a big role in keeping stools soft and easier to pass. Aim to drink plenty of water throughout the day, using your thirst as a guide. Keeping a water bottle nearby—especially while feeding your baby—can make it easier to make sure you're getting enough.

Remember that hydration doesn’t just come from water. Soups, broths, and other fluid-rich foods and drinks can also support digestion and help your body stay comfortably hydrated during recovery.

Including foods that are naturally high in fiber can help keep things moving. Aim to include plenty of fruit, vegetables, whole grains, legumes, and seeds in your meals and snacks. Limiting more processed foods—which tend to be lower in fiber and higher in refined ingredients—may also help reduce constipation.

If it feels hard to meet your fiber needs through food alone, you can also ask your health care provider about whether a fiber supplement might be right for you.

The way you sit on the toilet can make it easier to pass stools! Elevating your feet on a small stool (like a Squatty Potty) or leaning slightly forward can help relax the pelvic floor and bring your body into a more natural position for bowel movements.

Some women find relief with over-the-counter stool softeners in the early postpartum period. They are often recommended—or even prescribed alongside certain pain medications—to help reduce the risk of constipation before it becomes uncomfortable.

As always, it’s a good idea to check in with your health care provider before starting anything new, so you can be sure it’s the right fit for your individual recovery.

Rest plays an important role in postpartum recovery, including recovery of your digestion. People who consistently sleep for fewer than 7 hours a night have a higher risk of experiencing chronic constipation. While sleep can feel hard to come by when you have a new baby, even short moments of rest throughout the day can meaningfully support your body’s healing and help your digestive system find its rhythm again.

Light movement like, short walks, can help stimulate digestion and encourage more regular bowel movements. Even a few slow laps around your home can be enough to gently support your system in getting things moving again.

Be sure to follow your provider’s guidance on what is appropriate for your individual postpartum recovery and healing timeline.

Pelvic floor therapy is invaluable for everyone who has given birth, even if constipation isn’t a major issue. For people struggling to poop after delivery, pelvic PTs can help you find pain relief and retrain the muscles you use for an effective bowel movement. Their support in caring for your body after giving birth will support a smoother recovery and allow you to focus more on the joy of new motherhood!

While some new mothers struggle with constipation after delivery, others may find themselves dealing with the opposite—but equally uncomfortable—concern: postpartum diarrhea and/or bowel incontinence. This is also fairly common in the early postpartum period, and in most cases, it is temporary and treatable.

These symptoms are usually related to stretching or strain of the pelvic floor and rectal muscles during birth, especially after a vaginal delivery.

Although it may feel counterintuitive, many of the same support strategies used for constipation can help here. Eating gut-healthy, fiber-rich foods can help add bulk and structure to stools, making them more formed and easier to pass. Proper hydration is also important, especially if you’re breastfeeding or losing additional fluids, as diarrhea can quickly contribute to dehydration.  

If you experience persistent diarrhea for more than a few days after birth, it's important to check in with your healthcare provider for guidance and individualized treatment. Always consult your doctor before starting any anti-diarrheal medications, even if they are available over the counter.

Vaginal delivery places significant strain on the pelvic floor muscles, which can range from mild stretching to more significant trauma. As a result, some postpartum women may experience bowel incontinence after birth. This condition—also known as fecal or anal incontinence—can vary severity, from difficulty holding in gas to more complete loss of bowel control. Researchers estimate that up to 10–25% of women experience some degree of anal incontinence after childbirth.

Pelvic floor physical therapy can be especially helpful in recovery. A pelvic floor physical therapist can assess your individual needs and guide you through targeted exercises to help rebuild strength, coordination, and control of your pelvic floor muscles. This goes beyond Kegels alone—a personalized approach can make a meaningful difference in restoring function and supporting your postpartum recovery.

With the right care and support, many women see significant improvement over time and regain confidence in their bodies again.

If you are experiencing pain during bowel movements, here are some ways to help ease discomfort and support healing:

• Peri Bottle: Using a peri bottle with warm water during and after a bowel movement can help keep the area clean without the need for wiping, which can feel too harsh when things are tender. Gentle spraying can also feel soothing and reduce irritation.

• Sitz Baths: A sitz bath can be a great way to relieve perineal discomfort, even if it’s not directly related to pooping. The warm water soothes and facilitates healing around the anus. Note that a sitz bath is not the same as a traditional bath—avoid submerging your whole body in a bathtub until your health care provider gives you the go-ahead.

• Witch Hazel: Witch hazel pads or compresses can be very calming for hemorrhoids, swelling, and general perineal soreness. You can apply them directly to the area or layer them onto a pad for ongoing relief.

• Cold Therapy: Ice packs can soothe hemorrhoids and reduce inflammation from perineal stitches that are common after delivery. Try soaking a menstrual pad in clean water, freezing it, and applying it over a thin layer of clothing for 10–15 minutes.

• Relaxation: Finding ways to relax your body can make a meaningful difference. Gentle breathing, mindfulness, or simply taking a quiet moment on the toilet can help your pelvic floor muscles release and allow stool to pass more easily. It may be tempting to scroll on your phone, but giving yourself a few calm, uninterrupted minutes can be more helpful.

If you experience severe pain while pooping, or you think you have hemorrhoids or an anal fissure, reach out to your health care provider. They can help guide you toward additional relief and support.

When lifestyle adjustments and over-the-counter remedies (as approved by your doctor) aren’t helping improve your postpartum bowel movements, it’s important to seek medical attention. Here are some red flags that should prompt a call to your doctor:

• Severe anal or abdominal pain, or any rectal bleeding

• Blood in your stool, which may appear bright red or black and tarry

• Prolonged constipation or diarrhea lasting more than a few days to a week

• Severe abdominal cramping, bloating, or worsening discomfort, which may indicate a more serious underlying condition

If bowel movements remain painful or difficult beyond the first week or two after delivery, it may be a sign that something needs further evaluation. You don’t need to “push through” or wait it out—reaching out for support is appropriate and encouraged.

Your routine postpartum checkup, typically scheduled between two and six weeks after birth, is also a great time to bring up any ongoing bowel concerns. If something doesn’t feel right sooner, it’s always okay to call earlier.

Catching and addressing these concerns early can help prevent small issues from becoming longer-term problems—and help you feel more comfortable as you recover.

In rare cases, surgical repair may be needed to address severe perineal tears or other complications that significantly affect bowel function after birth. These situations are uncommon, and when they do occur, your healthcare team will guide you through the appropriate treatment and recovery plan.

The good news is that most women do not require surgery. With time, supportive care, and the strategies outlined above, bowel function typically returns to normal as the body heals.

And just like that—you’re officially a postpartum poop expert!

Once you get through that first postpartum bowel movement, you’re well on your way to more regular, comfortable digestion. While it’s completely normal to feel a little nervous, we hope this guide has helped take some of the mystery (and the scare factor) out of what to expect.

You’re not alone in this—and your body knows what it’s doing, even if it takes a little time to settle back in. You’ve got this, mama!