6 Ways To Manage Constipation In Pregnancy
Being pregnant with your child is one of the most blissful experiences of life. You feel blessed and complete. But with all the happiness and joy you have to admit that pregnancy is not an easy time period. Its not all about the cute unicorn baby outfits and the adorable baby photos captured. With the easy time period there also come tough periods. It changes not only your life but your mood, body and temper. With all the hormonal changes in your body you do not only experience mood swings and nausea but constipation as well.
After nausea, constipation is the second most common complaint among pregnant women. According to a study Interventions for treating constipation in pregnancy by Jewell and Young (2001) around 11% to 38% of women experience constipation during their pregnancy.
What Causes Constipation during Pregnancy?
Before indulging into remedies to overcome the problem of constipation let’s first know what are the causes behind it. There are multiple causes of constipation depending on what stage of pregnancy you are. Some of the common causes include hormonal changes, pressure from the growing uterus, irregular bowel movement and vitamin supplements.
It is part of a natural process, there is no need to get over worried about it. It could be overcome by some simple and easy to do home remedies. Regular exercise and healthy food choice can help improve digestive system. Let’s just be aware of the situation and be ready to fight back and you are good to go. Here are some tried and tested remedies that you can opt without any discomfort.
6 Ways to Overcome Constipation during Pregnancy
1. Increase Water Intake
The simplest step is to drink a lot water. You will have to develop the habit of drinking as much water as you can. Our suggestion is to double your water intake. Drinking more water will keep you hydrated. Which will then help soft the stool and make it easy to pass. Sometimes if you feel you cannot drink simple water as much as it is required then you can go for any fluid of your choice that is natural.
You can go for:
Fresh Fruit Juice
Fresh Vegetable Juice
Shakes
Smoothies
2. Increase Fiber Intake
Another way to overcome this problem is to increase fiber intake in your diet. Eating food that is rich in fiber will not only prevent constipation but also provides antioxidants and vitamins. It is suggested for pregnant women to consume at least 30 grams of fiber each day in order to stay healthy. Here are some suggestions that can help you plan fiber rich diet.
Fresh Fruits – Pears, Strawberries, Avocado, Apples, Raspberries and oragnes etc
Fresh Vegetables – Carrots, Beetroot, Broccoli, Artichokes and Potatoes etc.
Grains and Beans – Lentils, Chickpea, split peas, kidney beans, corn, almonds etc.
Note: Take whole gain and try to avoid refined grains.
3. Take Your Meal in Portions
Instead of eating more food in one time divide your meal into 5 to 6 portions a day. It will help your stomach to digest food easily. Try to adopt portion control diet as it will help you maintain your health as well.
4. Be Active
Don’t get lazy as you get into pregnancy it will affect your digestive system. Stay active in your daily routine. Start doing exercise according to your doctor’s suggestion. If you can’t do exercise then try to go for a walk at least. Doing exercise stimulates bowel and it will also help move stool in your intestine. When it comes to exercise, there are multiple options as:
Prenatal exercises
Prenatal Yoga
Going for walk
Swimming
Kegels
Note: Always consult with your doctor regarding the choice of exercise.
5. Take Probiotic
Probiotic intake helps stimulate the intestinal bacteria to function properly. There are several bacteria in our body that help our system function properly. Intestinal bacteria breaks down food to help stool easy to move. Try to take food that is enriched with probiotic. Types of probiotic food that are healthy include:
Yogurt
Kefir
Pickles
Kimchi
Tempeh
Sauerkraut
6. Reconsider Your Prenatal Supplements
Your supplements and medication can be a cause of constipation. Supplements that help you maintain your vitamins, calcium or iron intake can also make it hard to pass the stool. Consult with your doctor and discuss about the dosage of medication or change in supplements. Try taking supplements that are low in iron.
What else can help?
If above mentioned remedies are not working and you are still suffering from constipation then it is time to consult your doctor. There are other options as well that include taking medication or drugs. The medication that helps prevent constipation is known as Laxative. You can also use stool softener but with your doctor’s recommendation.
In a study, Treating Constipation during pregnancy, Trottier, Erebara and Bozo has mentioned some other treatments as well.
Bulk Forming Agents
Bulk Forming Agents act like fiber, according to study they do not increase malformations so are safe to use. But they can cause cramping, bloating and gas.
Stool Softener
Stool softener are also considered safe to use. It adds water to stool making it soft and easy to pass. Doctors recommend stool softener containing Docusate sodium like Colace.
Lubricant Laxatives
Lubricant Laxatives like mineral oil add a layer to stool making it slippery to pass through the intestine with ease. According to study Mineral oil is safe to use during pregnancy and is not associated with any adverse effects.
Hopefully times do become better and soon you will be able to visit your grocery stores or your favourite baby boutique in no time. We hope this article helps you have a safe, healthy and pleasant pregnancy. As a soft reminder kindly always consult your doctor before using any kind of medication.