Constipation relief during pregnancy
It is a fact that 16 to 39% of females get constipated during pregnancy and this is therefore extremely common, although a slightly unpleasant part of the journey.
Constipation usually occurs around the 2nd or 3rd month and can carry on for the duration as well as post-partum.
Fluctuating hormone levels causes the intestines to slow down the natural stool movement through the bowel and this causes the blockage.
Ways to get relief
- Fluids like water or prune juice is the key to making sure there is a constant flow of liquids throughout the system.
- Keeping active with appropriate exercises can also provide a sense of relief
- Choose foods that are high in fiber like whole fruits, vegetables, beans and wholegrains
Fiber is vital. It is an imperative part of any daily diet to keep all adults and kids regular and even more so in the event of pregnancy. Keeping fiber in your diet also helps with:
- Improving the balance of good bacteria in the gut
- Reducing the risk of heart disease and obesity
- Minimising the risk of diabetes
Foods that hold the richest sources of dietary fiber:
- Fresh vegetables: Broccoli, carrots, pumpkin
- Fruits: Apples, berries, prunes
- Lentils and beans
- Pumpkin and sunflower seeds
- Wholegrains: Bulgur, barley, oat bran
Prunes are the most popular natural laxative because it is high in fiber and contains Sorbitol, which when consumed in large amounts also acts as a laxative.
We love that prunes are rich in antioxidants and filled with essential vitamins and minerals like Vitamin A which acts as an essential nutrient with active antioxidant activity.
Eat, drink and stay active
If you’re pregnant and feeling discomfort because of constipation, don’t be alarmed, this is normal as your body changes and your belly grows. Be aware of what you’re consuming and how those foods make you feel as this can assist in minimising or eliminating those and adding more of the good stuff.
In a nutshell, if can try to get a little bit more active, drink more fluids, add more dietary fiber into your meals and most importantly, listen to your body.