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.