Pregnancy has fun nicknames like preggo, baby bump, and bun in the oven that are opposite of an issue like constipation. Many expectant mothers experience this discomfort because of all the hormone changes. But fear not, there are gentle and effective ways to avoid constipation so you can focus on enjoying your pregnancy.
Facts About Constipation
Constipation is when you have difficulty having a bowel movement (passing stool). This can happen any time during pregnancy but occurs most often during the third trimester. It isn’t openly talked about, but it’s a common issue due to hormonal changes, pressure on your digestive system from your growing baby, and prenatal vitamins.
You may be constipated if:
- You only pass a stool a few times per week
- Your stool is hard and lumpy
- You feel discomfort when you pass stool
Is It Constipation?
First, talk with your pregnancy care provider to let them know that you’re having trouble with your poo, to ensure that constipation is the actual problem.
Once that’s covered, you all can discuss several gentle ways to stop and reverse constipation.
Stay Hydrated
Drink water regularly to prevent constipation during pregnancy. Aim for at least 8-10 glasses of water a day, in addition to other fluids like herbal teas, fresh juices, and broths. Hydration not only supports healthy digestion but also benefits overall pregnancy wellness. It improves your blood flow, helps prevent blood clots, reduces urinary tract infections, headaches, and nonlabor contractions.
Add Fiber to Your Diet
Eat more fiber-rich foods every day; it can work wonders in preventing constipation. Fiber is an important nutrient that the human body can’t digest. There are two types:
- Soluble fiber slows down digestion.
- Insoluble fiber adds weight/bulk to the stool making it easier to move through the digestive system.
Make small snack packs from the list below to nibble on throughout the day. Begin with almonds for an easy win if you’re not allergic.
- Brown rice
- Whole wheat bread/pasta
- Quinoa
- Oatmeal
- Bran
- Popcorn (plain)
Fruits:
- Berries
- Apples
- Guava
- Pomegranate seeds
- Bananas
- Prunes
Vegetables:
- Carrots
- Spinach
- Broccoli
- Corn
- Beets
- Cauliflower
- Sweet potatoes
- Brussels sprouts
Legumes:
- Beans
- Peas
- Lentils
- Chickpeas
Move Your Body
Regular physical activity reduces constipation by keeping your body moving and increasing regular bowel movements. Gentle exercises like walking, prenatal yoga, and swimming can make a difference. Talk to your pregnancy care provider before starting a new type of exercise and listen to your body while active so that you don’t push yourself too far.
Try Probiotics
Probiotics can be beneficial in supporting gut health and easing constipation during pregnancy. These “good” bacteria help balance the digestive system and result in regular bowel movements. Consider adding probiotic-rich foods like yogurt or kefir to your diet to help maintain a healthy gut environment and ease digestive issues, including constipation.
Listen to Your Body
You know your body best. Pay attention to any symptoms of discomfort and share this information with your pregnancy care provider. If you feel the urge to use the bathroom, don’t delay. Regular bowel movements can help prevent constipation from setting in.
Talk to Your Healthcare Provider
If you continue to experience constipation despite trying these methods, speak with your pregnancy care provider. They can provide further guidance and recommend other safe options for managing constipation.
Each pregnancy is unique, find the strategies that work best for you for each issue of concern. Prioritize your digestive health, follow a few of these tips, and you’ll likely feel more comfort and ease while avoiding constipation.
