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Constipation is a common discomfort during pregnancy, with hormonal changes and physical shifts in the body contributing to slowed digestion. As the pregnancy progresses, the growing uterus puts pressure on the intestines, making it more difficult for food to move through the digestive system. While this condition is often temporary, it can cause significant discomfort. Fortunately, there are various ways to manage and alleviate constipation during pregnancy while ensuring the safety of both the mother and baby.
1. Increase Fibre Intake to Relieve Constipation
Increasing fibre intake is one of the most effective ways to combat constipation during pregnancy. Fibre helps to bulk up stools, making them easier to pass, and it speeds up the passage of food through the intestines. Foods rich in fibre include whole grains, fruits, vegetables, and legumes. Pregnant women should aim to consume at least 25 to 30 grams of fibre each day to maintain healthy digestion.
Whole grains, such as brown rice, oats, and whole wheat bread, are excellent sources of fibre, as are fruits like apples, pears, and berries. Vegetables such as spinach, carrots, and broccoli also provide ample fibre. Lentils, beans, and chickpeas are additional fibre-packed options that can aid in digestion. When increasing fibre intake, it is essential to do so gradually and to drink plenty of water to prevent bloating and gas.
2. Stay Hydrated to Prevent Dehydration-Induced Constipation
Dehydration is a common cause of constipation during pregnancy. When the body is not adequately hydrated, it absorbs more water from the colon, resulting in harder stools. Pregnant women need more fluids to stay hydrated and support bodily functions, including digestion. Drinking sufficient water throughout the day helps soften stools, making it easier for the body to pass them.
Water is the best way to hydrate, but other fluids like fresh juices can also contribute to your daily hydration needs. It is important to avoid caffeinated beverages, as they can have a diuretic effect, causing dehydration. Carrying a water bottle with you and drinking small amounts throughout the day can make it easier to stay hydrated.
3. Exercise Regularly to Support Digestive Health
Physical activity is beneficial for many reasons during pregnancy, and one of the key benefits is its ability to help prevent and relieve constipation. Regular exercise stimulates the muscles in the intestines, helping food move through the digestive tract more efficiently. Moderate exercises like walking, swimming, or prenatal yoga can encourage bowel movement regularity.
Exercising during pregnancy not only helps alleviate constipation but also reduces stress, improves sleep quality, and promotes overall well-being. It is recommended to aim for at least 30 minutes of moderate exercise most days of the week. However, always check with your healthcare provider before starting a new exercise routine to ensure it is safe for you and your baby.
4. Take Smaller, More Frequent Meals to Ease Digestion
For some pregnant women, large meals can exacerbate constipation. Eating smaller, more frequent meals throughout the day can prevent the digestive system from becoming overloaded. This approach helps regulate bowel movements by making it easier for the body to process food more slowly and steadily.
A heavy meal can put additional pressure on the stomach and intestines, worsening feelings of bloating and sluggish digestion. Instead, try to spread out your meals, aiming for five to six smaller meals throughout the day rather than three large ones. Eating slowly and mindfully also aids digestion, allowing the body to process food more efficiently.
FAQs
1. Are probiotics helpful for pregnancy-related constipation?
Probiotics may improve gut health and alleviate constipation. Consult your doctor before taking supplements.
2. Do prenatal vitamins cause constipation?
Some prenatal vitamins, especially those with iron, can contribute to constipation. Discuss alternatives with your healthcare provider if needed.
3. Can lack of sleep worsen constipation during pregnancy?
Yes, poor sleep can disrupt digestion. Prioritise a consistent sleep schedule to support overall health.
4. Are there foods to avoid that may worsen constipation?
Yes, limit processed foods and those low in fibre, such as white bread and sugary snacks, which can slow digestion.
Book an Appointment at Gleneagles Hospitals
Constipation during pregnancy is common, but persistent symptoms can significantly affect your well-being. At Gleneagles Hospitals, expert obstetricians and gastroenterologists offer comprehensive care, from diagnosing the underlying causes of constipation to providing personalised treatment plans to alleviate symptoms and promote digestive health. Early intervention can prevent discomfort and improve your quality of life during pregnancy.
If you are concerned about constipation during pregnancy, please reach out to your nearest Gleneagles Hospitals by making an appointment through our website, or download our MyHealth360 application from Google Play Store or Apple App Store.
