Pregnancy constipation

Anyone know of anything I can take for constipation at 12 weeks? Ive only been going every 3 or 4 days. It makes me really really sick when I finally go bc of all the straining-im not straining really hard but ig when you havent gone in 4 days your body doesnt like muscle contractions lol. Im at that stage where I'm also getting hot flashes all night and day, so mix that with uncomfortable constipation and I'm not feeling good at all.