How To Relieve And Avoid Constipation In Pregnancy
Constipation is common during pregnancy and can result in abdominal discomfort and pain when going to the toilet. The muscles that move food along your digestive tract relax in pregnancy due to rising progesterone levels, increasing the time it takes for food to be eliminated. Towards the last trimester, baby can also be putting pressure on your bowel adding to the discomfort.
Other contributors to constipation include poor dietary fibre, magnesium and fluid intake, highlighting the importance of eating foods rich in fibre and magnesium, and drinking plenty of fluids. Not eating enough healthy fats, and the use of certain types of iron and calcium supplements can also cause constipation.
Constipation can also be related to your emotional health. The gut is referred to as “the second brain”. The link between the brain and the gut means emotions such as anxiety, fear and excitement are also felt in your gut and may be associated with ‘holding on’ and constipation.
Ways to ease constipation:
Increase your intake of non-starchy vegetables by 1-2 cups per meal (see below examples of high fibre foods).
When increasing your intake of fibre, do so gradually and right alongside an increase in fluids, otherwise you run the risk of making your constipation worse.
Drink between 2-4 litres of fluid per day, such as filtered water and herbal teas.
Eat magnesium-rich foods such as avocado, pumpkin or sunflower seeds, almonds or black beans or take a magnesium supplement* (in tablet or powder form) to keep your bowels regular.
Move your body regularly and do yoga, pilates, swim or go for a walk. Exercise keeps the body and digestive system moving and functioning optimally. Regular exercise also helps relieve stress, which can contribute to constipation.
Consider switching your iron tablets* to a more natural version as these are less likely to cause constipation. N.B. It’s the ferrous/iron sulphate in iron tablets that can be hard on the digestive tract and lead to constipation.
Consider switching your calcium supplement* to a more natural one as some calcium supplements may cause constipation.
Consider taking a quality probiotic supplement and adding fermented foods (see examples below) to your diet. Healthy intestinal flora is crucial for balance in the digestive system. Increasing beneficial bacteria creates efficient digestion function and improves constipation.
Avoid eating processed and sugary foods.
Add chopped prunes or prune juice to your breakfast. Or make these prune and orange muffins. Plums, pears and peaches are also considered constipation relieving foods.
Add 1 tablespoon of coconut oil to your breakfast to help lubricate the bowels and increase bile flow.
Try soaking one tablespoon of flaxseed in a half a glass of water. Leave for 30 minutes and then drink the mixture in one go (it can be quite gloopy). If you drink the mixture before bed when you’re more relaxed, you’ll likely need a trip to the loo in the morning.
Try eating more chia seeds. Try this chia seed pudding or this high-fibre pregnancy smoothie.
Consider having acupuncture, osteopathy and massage — perhaps your body is physically out of alignment.
Consider ways to reduce your stress.
Take 1600mg of slippery elm bark powder with water before bed. This demulcent helps form a soothing layer over mucous membranes to help stool pass more easily.
Avoid taking laxatives when pregnant as they can cause cramping that may stimulate the uterus and induce miscarriage or premature labour. Using stimulating laxatives also increases transit time, which decreases nutrient absorption for you and your baby. Laxative also draw excess liquid away from the body into the bowels and away from other vital functions, such as increased blood volume and possibly baby’s amniotic fluid.
Avoid constipating foods such as dairy products (especially cheese), caffeine, food or beverages with fortified iron, unripe banana, white rice, white toast and all flour foods, processed foods with high amounts of refined salt.
*Consult a qualified and experienced naturopath or health practitioner regarding the best supplements to take during pregnancy.
Examples of traditionally fermented foods, beverages and fermented dairy:
Sauerkraut, kimchi, lacto-fermented root veg, traditional pickles, fermented relish, preserved carrots, preserved lemons, other fermented veg, plain organic yogurt, kefir (water, coconut, or milk), kombucha, and beet kvass.
Traditionally fermented foods are always sold in the refrigerator section or homemade. Not on store shelf & not in vinegar brine.
Examples of high-fibre foods (with a high fibre-to-carbohydrate ratio):
½ cup lentils: 8g fibre (20g total carbohydrate)
1 cup blackberries: 8g fibre (14g total carbohydrate)
½ avocado: 7g fibre (8g total carbohydrate)
1 cup raspberries: 7g fibre (12g total carbohydrate)
1 tbsp chia seeds: 5g fibre (8g total carbohydrate)
1 cup cauliflower: 5g fibre (6g total carbohydrate)
1 cup cooked cabbage: 4g fibre (9g total carbohydrate)
½ cup almonds: 4g fibre (8g total carbohydrate)
12 spears asparagus: 3g fibre (3.5g total carbohydrate)
2 tbsp raw cacao powder: 4g fibre (6g total carbohydrate)
It’s often assumed grains are a good source of fibre. However, whole grains have a relatively low fibre-to-carbohydrate ratio. For example, 1 cup of brown rice has 45 grams of carbohydrates and only 3.5 grams of fibre. In comparison, 1 cup of lentils contains a similar amount of carbs and has 16 grams of fibre. During pregnancy, aim to consume a minimum of 28 grams of fibre per day.
Further to the point made above, you may wish to explore if there’s a link between your emotional stuckness and the constipation you’re experiencing during pregnancy. If dietary changes and physical adjustments have been unsuccessful in relieving your pregnancy constipation, a next step could be to work with a Trauma Resolution Practitioner (we know and can highly recommend Nisha Gill of Feminine Instincts) or seek out a psychologist, Kinesiologist, Holographic Kinetics or Emotion Code specialist to release and heal emotional issues from your past.
N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.