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Food To Help With Constipation During Pregnancy
Pregnant and having a hard time passing stools? This piece of article is for you! Constipation or irregular bowel movements are common pregnancy complaints where one feels bloated, gassy and clogged up.
Constipation during pregnancy can get really uncomfortable and may disrupt your mood. It can start to affect pregnant women anywhere from the first few months till much later on.
Causes of constipation during pregnancy:
- Hormonal changes – During pregnancy, the hormone progesterone increases resulting in the relaxation of the body’s muscles and this includes the intestines. Slow-moving intestines then lead to slow digestion as food moves slowly through the digestive tract.
- Lifestyle – Not drinking enough water, not eating enough dietary fiber and not engaging in physical activities can contribute to constipation during pregnancy.
- Taking certain supplements – Some supplements that women take during pregnancy such as iron tablets and medicines prescribed for nausea and vomiting might also cause constipation during pregnancy.
Well, you can keep in mind that constipation can be relieved through a change of diet and lifestyle. If you didn’t know, pregnant women need at least 25-30 grams of fiber for healthy digestion and to avoid constipation. Here’s a list of foods to help with constipation during pregnancy.
1. Red raspberries
We all know raspberries are good. But did you know that they are packed with nutrients such as vitamin C, folic acid, iron and antioxidants? All of which are important for pregnancy. Most importantly, it’s rich in dietary fiber which aids in healthy digestion in pregnant moms. Have them in your smoothies, cereal, yoghurt or even on their own!
2. Chia seeds
If you’re wondering if chia seeds are safe to consume during pregnancy, yes it is! They are high in nutrients and can support a healthy pregnancy. Just two tablespoons of chia seeds give 8 grams of fiber. You can add them to yoghurt, smoothies, salads and oatmeals.
Do you have pregnancy cravings for prunes? If you do, that is actually a good thing for you! Other than being packed with nutrients, prunes are also known to be loaded with dietary fiber, containing 6 grams of fiber thus, preventing constipation and aiding in bowel movement. Whether you want to consume it as a snack on its own or add them to baked goods or smoothies, eating prunes is definitely healthy to add to your diet!
Lentils help to combat constipation as they provide an excellent source of fiber. Just half a cup of lentils contains a whopping 8 grams of fiber! Other than fiber, they also provide moms as well as then baby with vitamin Bs, iron, magnesium and potassium which are all needed for a healthy pregnancy.
Having a bowl of oatmeal every morning is a great and healthy addition to any diet especially when it comes to pregnant women. Not on it is high in fiber, it’s also a top source of folic acid, vitamin Bs and iron. One cup of oatmeal provides 5 grams of fiber. To boost the fiber content even higher, add high fiber fruits such as raspberries or chia seeds!
Another food to help with constipation during pregnancy is broccoli. Yes, these ‘little trees’ are a great source of fiber and other nutrients such as vitamin A, vitamin C, folate, iron as well as calcium. Broccoli has both soluble and insoluble fiber that can retain water and regulate bowel movement, reducing the risk of constipation.
Of course, there are plenty of high fiber foods that can prevent or ease constipation. Remember to always drink lots of water daily as that can definitely help with easing up your constipation!