Pregnancy Nutrition: Constipation

Hormonal changes during pregnancy have a relaxing effect on the digestive tract, which can slow down transit time through your bowels. Pregnancy constipation often occurs mostly in the first trimester, but 4 in 10 women get constipation during pregnancy.

What to eat to help pregnancy constipation

  • Ground flax seeds can help form a soft stool
  • Include prunes, dried figs and raisins
  • Eat fresh fruit and vegetables to increase your fibre
  • Include beans, lentils and pulses in your diet

Flax Seeds

Lifestyle changes

  • Keep moving, walking is excellent exercise and helps regulate the bowels. Aim for 30 mins a day.
  • Drink lots of water or herbal teas.
  • Raise your feet up on a low stool when doing a poo. Squatting is a more natural position and can help the bowels to open.
  • Always go to the toilet when you feel you need to poo, holding onto it interferes with the nerve connection which allows us to let go.
  • Set a certain time of the day when you try to go, perhaps first thing in the morning, and after a meal.
  • Check your iron tablets if you’re taking them. Iron in the form of ferrous sulphate can cause constipation so look for an organic iron if this is a problem.
  • Avoid taking bran which can irritate your gut and inhibit the uptake of iron, calcium, magnesium and other minerals.

 

If you’ve found these tips useful why not come along to our pregnancy nutrition seminar on 7th October where we’ll cover all sorts of pregnancy ailments. We also look at the key nutrients you need in pregnancy, and what to eat to meet these targets. http://the-gentle-touch.com/booking/pregnancy-nutrition-seminar/

 

FREE Pregnancy Suprtfoods eBook – find out which foods can help you boost your nutrient intake during pregnancy to support a healthy pregnancy