What Can You Do About Constipation During Pregnancy?

Pregnancy induces many physiological and hormonal changes in the body. Some of these changes can be annoying as well, such as constipation. However, with the right guidance and information, handling this annoying issue is easy.

What Are The Causes Of Constipation In Pregnancy?

Before going into the details of causes of pregnancy, you should be aware of the fact that:

Women who have had prior digestive ailments, such as irritable bowel syndrome (IBS), or often suffer from constipation are more likely to develop constipation during their pregnancy. However, apart from this, the following factors can also cause constipation during pregnancy. 

• Increased Progesterone: An increase in progesterone relaxes smooth muscles, including those of the digestive tract. This slows down the process of peristalsis, reducing the speed with which food moves along the small intestine.

• Pressure of the Growing Uterus: Since the uterus is expanding weekly to accommodate the growing baby, it exerts pressure on the bowel and the rectum, taking up their space as well. This hinders the normal movements of the digestive tract.

• Iron Supplements: You might be taking iron-containing prenatal vitamins if you are anemic, or even otherwise. An overdose of these supplements can cause and worsen constipation as well. However, it is a good idea to consult your doctor before opting to discontinue their use. 

• Extreme Nausea and Vomiting: Due to morning sickness and nausea, you will struggle to consume food, especially the right kind and in the required amounts. This also results in decreased or inadequate bowel movements. Vomiting can also cause dehydration and excessive loss of water reduces the bulkiness of stool, making it hard to pass.

• Consuming Refined Foods: Refined and processed foods absorb liquids and form a plaster-like substance in the bowels, making them stretched. This can make your constipation worse.

• Lack of Exercise: A sluggish lifestyle during pregnancy can also contribute to developing constipation. That does not mean that you need to indulge in extreme physical activity; a few minutes walk around the park can significantly improve bowel movements. 

• Anxiety: A rather uncommon but considerable cause of constipation is anxiety. A to-be mother is hormonally charged, which leads to all sorts of imbalances, including psychological stresses and worries of the responsibility of giving birth to a baby! This can lead to delayed, infrequent or preoccupied visits to the toilet, ultimately causing constipation.

Can Constipation Become Serious?

No doubt that almost every woman develops constipation during pregnancy. However, severe constipation is bad sign for the baby and the mother. Never ignore symptoms such as severe constipation, accompanied with alternating diarrhea, abdominal pain and blood or mucus in the stool. Moreover, constipation involves straining yourself for a complete bowel movement, which can lead to more problems. Passing hard stools frequently can cause and worsen hemorrhoids (swollen veins around the rectal region). Rectal bleeding and extreme discomfort can accompany them. Consult with your doctor immediately if you suffer from any of the described symptoms.

Tips to Help Prevent Constipation During Pregnancy

Constipation alone is a very distressing and depressing problem, and during pregnancy, it can lead to extreme discomfort and uneasiness. Medical complications arise very rarely, but it is still important to know how to deal with your situation carefully. Here are a few effective tips.

Eating Right

Consume a diet rich in roughage and fiber. This includes whole-wheat cereals, bran bread, legumes (beans and peas), red meat, fresh green vegetables, fruits, and dried fruits. For those of you who are extremely calculative, 25 to 35 grams of fiber every day will be sufficient. However, consume only natural fibers: avoid whites, refined cereals and pasta. For example, taking a teaspoon of Psyllium husks (natural fiber) with warm water significantly helps in softening stools.

Eating Smart

Meal planning is essential. Divide your meals among the day. Eat small frequent meals rather than three big ones. In addition, “consume a diet rich in roughage” does not mean to overload your body with fiber and suffer from diarrhea and excessive bloating. Pace yourself and periodically add fiber-foods to your meals. A balanced meal with adequate portions of protein, carbohydrate and fiber is what your body needs right now.

Staying Hydrated

Try to consume at least eight glasses of fluid, preferably water or fresh juice, every day. This prevents the stools from becoming too hard and keeps them moving smoothly along the digestive tract. Warm liquids help as well, such as some warm milk with honey, or warm water with lemon.

Consuming Probiotics

Fermented products contain strains of bacteria that are beneficial for the digestive tract. For example, the probiotic acidophilus, present in yogurt, stimulates natural intestinal flora to break down food more efficiently, aiding bowel movements. 

Looking For Alternate Supplements And Medicines

Certain prenatal vitamins, antacids, and calcium and iron supplements can cause or worsen constipation. Ask your doctor for alternate choices, such as slow-release iron supplements and multivitamins. As mentioned before, dietary changes can help as well. Avoid stimulant laxatives, and only opt for them if prescribed by your doctor.

Exercising Mildly  

A simple 10 to 15 minutes walk can majorly help in relaxing you physically and psychologically. There are other mild exercises for pregnant women as well that can make your visits to the toilet easier and more relieving.

Not Delaying Toilet Time

Go to the toilet as soon as you feel a bowel movement coming along. Plan your daily routine and meal times accordingly. It also helps if you try to stay near a toilet after mealtimes, so that you do not have to delay any urges.

Pelvic Floor Relaxation

This technique involves sitting on the toilet, breathing deeply, and then slowly exhaling. This helps relax the pelvic floor and reduces the need to strain. Standing up just before passing stool, bringing your tiptoes up to your knees or raising you’re your feet a little also help make toilet time worthwhile.

READ Herbs and Spices You Should Avoid During Pregnancy

General Tips

The following can also help in softening stools and easing bowel movements during pregnancy:

• Herbal remedies – drinking dandelion or mallow tea
• Taking a tablespoon of coconut or olive oil before meals.
• Try limiting your diet to fruits, vegetables, soups and salads until your bowels have completely cleared. 
• Avoid caffeinated drinks; they are diuretics and can cause dehydration and other problems.