Are you pregnant and struggling with constipation? You’re not alone—up to 40% of pregnant women experience this at some part in their pregnancy. Constipation is the second most common gastrointestinal complaint during pregnancy after nausea.
Constipation during pregnancy occurs due to hormonal changes that slow down your digestive system, along with the pressure your growing baby puts on your intestines. Reduced movement, along with increased intake of nutrient supplements like iron and calcium, can also contribute to this issue.
But fear not! There are simple and easy to implement solutions to manage this problem.
1. Increase Fibre Intake
If you have not been consuming enough fibre in your diet, try to slowly increase your intake with fibre rich foods like whole grains, fruits, and vegetables.
Aim for 25-30 grams of fibre per day, which can help keep things moving smoothly. Prunes and prune juice are particularly helpful, thanks to their natural laxative effect.
2. Stay Hydrated
Drinking plenty of water—about 8-10 glasses per day—can also ease constipation. Pregnant women are often dehydrated, which makes it harder for food to pass through the digestive tract.
3. Add Gentle Exercise
Adding some gentle exercise, like walking or prenatal yoga, can stimulate bowel movements as well. Just 20-30 minutes of activity each day can make a significant difference.
4. Consult your doctor for Safe Remedies
If changes to your diet and exercise routine don’t work, talk to your doctor about a safe stool softener like Colace. But avoid over-the-counter laxatives without medical advice, as some may not be safe during pregnancy.
Conclusion
By making a few small changes, you can get relief and feel more comfortable as your pregnancy progresses. Remember, constipation during pregnancy is common and typically subsides after about 6 weeks of child birth.
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