4 Remedies Against Pregnancy Constipation
It’s common for women to suffer constipation during pregnancy and this can produce discomfort in certain cases. For this reason, it’s worth starting to implement a series of remedies to avoid pregnancy constipation, reduce discomfort and promote your well-being.
It must be taken into account that constipation is experienced from a functional alteration or as a consequence of an inadequate dietary pattern. In this sense, there are several key points in the diet that can affect the digestive transit and in this situation, it’s worth consulting with a nutritionist.
Remedies to combat pregnancy constipation
Next, we’re going to show you which are the best remedies to avoid and improve constipation during pregnancy. Take note!
1. Increase your fiber intake
Most dietary guidelines recommend consuming at least 25 grams of fiber per day. This way, alterations in digestive function and a large number of more complex illnesses are prevented. It’s important to note that this substance is classified into two types, soluble and insoluble, according to its ability to retain water.
According to a study published in the journal Nature Reviews, the intake of fiber increases the volume of the fecal bolus and this favors intestinal motility. As the stool increases in size, it stimulates the mechanoreceptors in the tube more efficiently and this causes more intense peristaltic movements.
To reach the necessary fiber requirements, it’s important to increase the consumption of fruits, vegetables, and whole grains.
2. Drink more water
To get the fiber to act as it should, it’s essential that you ingest enough water. In addition, the liquid increases the lubrication of the fecal bolus, which facilitates its descent through the tube.
According to research published in the journal Jornal de Pediatria, a good state of hydration helps reduce constipation.
Now, you shouldn’t forget that the best source of hydration is natural mineral water. As a general rule, in order to replace fluids, juices and soft drinks should be avoided because both contain an excessive concentration of simple sugars. Drinking these types of beverages during pregnancy could increase the risk of developing gestational diabetes.
3. Exercise regularly
Although during pregnancy there are certain activities that should be avoided, this doesn’t mean that you need to resort to a sedentary lifestyle. Rather, the complete opposite is true.
A certain amount of exercise can help prevent and treat pregnancy constipation, so maintaining an active lifestyle is recommended.
Some of the most recommended activities are walking, climbing stairs, swimming, or doing yoga. Of course, try not to do intense or high-impact activities.
4. Divide meals and chew thoroughly
It’s important to bear in mind that digestion begins in the mouth, so chewing food correctly facilitates the successive intestinal processes. This simple habit is very effective in reducing constipation, as well as improving the absorption of many nutrients.
Also, it’s preferable to have several small meals rather than one large meal. When a large volume of food is placed in the stomach, the risk of producing gas increases.
Start by using natural remedies before resorting to drugs!
There are certain medications that can help improve intestinal motility, most notably enemas. However, it’s always more appropriate to promote good habits before resorting to them, especially during pregnancy. Remember that at this stage in your life, even the most common drugs can cause side effects on your health and that of your baby.
As you’ve seen, there are several natural strategies that can be implemented to reduce constipation during pregnancy. Try them today and you’ll notice the changes very soon.
However, in the event that the problem isn’t solved and you can’t go to the bathroom, consult a specialist. There may be a functional disorder that’s conditioning your transit and this must be solved immediately.It might interest you...
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- Vriesman, M. H., Koppen, I., Camilleri, M., Di Lorenzo, C., & Benninga, M. A. (2020). Management of functional constipation in children and adults. Nature reviews. Gastroenterology & hepatology, 17(1), 21–39. https://doi.org/10.1038/s41575-019-0222-y
- Boilesen, S. N., Tahan, S., Dias, F. C., Melli, L., & de Morais, M. B. (2017). Water and fluid intake in the prevention and treatment of functional constipation in children and adolescents: is there evidence? Jornal de pediatria. 93(4), 320–327. https://doi.org/10.1016/j.jped.2017.01.005