Let's Prevent and Relieve Constipation in Pregnant Women

The hormone progesterone relaxes smooth muscles throughout the body, including those in the digestive tract. This slows down bowel movements so the body can extract more nutrients for you and your baby. This automatically slows down the digestive process, which can lead to constipation.

Preventing Constipation in Pregnant Women

Consume foods high in fiber

Fiber is considered effective in preventing or alleviating constipation due to its two benefits. First, it speeds up digestion and second, it softens stool. Sources of fiber include vegetables, nuts, fruits, and grains. Ensure you consume 25 grams of fiber per day, as this is the ideal amount for women.

It's recommended to start increasing your fiber intake slowly each day. There's concern that suddenly consuming high-fiber foods could cause digestive issues, including stomach upset.

Drink enough water

When the body is dehydrated, it draws fluid from the large intestine. As a result, stool becomes harder. Therefore, adequate fluid intake is crucial to prevent constipation, including constipation in pregnant women. Pregnant women are recommended to drink 12-13 glasses of water per day. In addition to water, you can also choose low-fat milk or decaffeinated tea and coffee to supplement your fluid intake.

Sportsa

In addition to consuming fiber and meeting your body's fluid needs, regular physical activity can also help prevent constipation in pregnant women. Light exercise, such as walking or swimming for 20-30 minutes three times a week, is considered sufficient for pregnant women. Most importantly, do activities that are comfortable and avoid strenuous exercise that could harm the fetus. Pregnant women are also advised to consult their doctor about safe physical activities during pregnancy.

Reduce iron

Another cause of constipation in pregnant women is too much iron. This iron is usually obtained from prenatal vitamins and supplements. Iron hardens stools. Therefore, limit your iron intake. However, it is recommended to consult a doctor first for advice on preventing iron deficiency.

If Constipation Has Already Occurred

Consuming probiotics

Probiotics are beneficial bacteria found in food. While some studies have not yet produced consistent scientific evidence that probiotics can prevent or relieve constipation, they are considered safe for consumption during pregnancy. Therefore, they are an alternative option to help relieve constipation and diarrhea in pregnant women. Probiotics are available at pharmacies or by consuming foods containing probiotics, such as yogurt.

Drink warm plum juice

Plum juice is high in sorbitol, making it a natural laxative. Warmed plum juice can help relieve constipation. The recommended dose is 100 ml of plum juice daily. If you have trouble finding plum juice, try eating a few dried plums instead.