Constipation is common during pregnancy, with around 2 out of 5 pregnant women experiencing this discomfort for various reasons. We understand that using the toilet can be daunting due to the potential pain when passing stools. Luckily, stool softeners are effective in relieving constipation. However, if your constipation keeps coming back, it’s best not to rely solely on stool softeners. Instead, try natural remedies and make lifestyle changes like adjusting your diet and incorporating exercise. These changes will help reduce the frequency of constipation episodes and bring you the peace you need. This article explores safe and effective remedies to manage constipation during pregnancy and helpful tips to prevent it from happening too often. So, let’s dive in and make your pregnancy journey a little smoother!
Reasons for constipation during pregnancy
Constipation is a common issue experienced by many pregnant women. Several factors contribute to constipation during pregnancy:
- Hormonal changes:
Pregnancy hormones, particularly progesterone, can cause a slowing down of intestinal contractions, which can lead to constipation.
- Intestinal pressure:
As the uterus expands to accommodate the growing baby, it puts pressure on the intestines, making them less effective in moving stool through the digestive tract.
- Increased water absorption:
During pregnancy, hormonal changes can cause the body to absorb more water from the stool in the colon. This can result in harder and drier bowel movements, making them more difficult to pass and contributing to constipation.
- Iron supplements:
Iron is essential for both the mother’s and baby’s health, but it can cause constipation as a side effect. Iron supplements commonly prescribed during pregnancy can contribute to constipation.
- Lack of physical activity:
Reduced physical activity during pregnancy can slow down bowel movements and contribute to constipation.
Understanding these reasons can help expectant mothers take proactive steps to manage constipation and find immediate relief through safe home remedies.
Safe home remedies to relieve constipation during pregnancy
Finding relief from constipation during pregnancy doesn’t always require medication. There are safe and effective home remedies to promote regular bowel movements and alleviate discomfort. Here are some remedies you can safely try for quick relief.
1. Increase fibre intake
A high-fibre diet is crucial for preventing and treating constipation. Including fibre-rich foods like fruits, vegetables, whole grains, and legumes helps to add bulk to the stool and facilitates easier passage through the intestines.
2. Stay hydrated
Drinking adequate water throughout the day is essential for maintaining proper hydration and softening the stool. Aim to drink at least ten glasses of water daily. You can also include hydrating foods like watermelon and cucumber in your diet, which is a great and safe home remedy to treat constipation during pregnancy.
3. Exercise regularly
Engaging in regular physical activity can stimulate bowel movements. Simple exercises like walking, swimming, or prenatal yoga can help improve digestion and relieve constipation.
Some yoga poses that help ease constipation include Supta Baddha konasana, Balasana, Malasana, Supta Matsyendrasana, and Viparita Karani.
4. Probiotics
Probiotics are beneficial bacteria that help promote a healthy gut. Consuming probiotic-rich foods like yogurt or taking probiotic supplements can help regulate bowel movements and alleviate constipation.
5. Herbal teas
Certain herbal teas have natural laxative properties that can provide relief from constipation. Peppermint and ginger teas are known for their digestive benefits. Enjoy a cup of herbal tea to soothe the digestive system and promote bowel movements.
Note: Drinking herbal teas in moderate amounts is important. So, restrict yourself to 1 to 2 cups of herbal tea a day.
6. Magnesium supplementation
Magnesium can help soften the stool and improve bowel movements. Include magnesium-rich foods, such as banana, avocado, pumpkin and chia seeds, to eliminate constipation. You may also consult your healthcare provider about taking magnesium supplements in appropriate doses for constipation relief during pregnancy.
Recommended Reads
- 10 Remedies To Try To Relieve Dry Cough During Pregnancy Naturally
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- Yoga For Constipation: Seven Easy Yoga Poses For Constipation Relief
Unsafe home remedies to avoid constipation during pregnancy
While seeking relief from constipation during pregnancy, knowing whether home remedies are safe is crucial. Here are some treatments to steer clear of:
- Unsafe herbal laxatives:
Certain herbal laxatives, such as senna and cascara sagrada, can strongly affect the intestines. These remedies can lead to excessive bowel contractions and may potentially harm the pregnancy. It is one of the top unsafe home remedies to avoid constipation during pregnancy.
- Over-the-counter laxatives:
Over-the-counter laxatives may offer quick relief but can harm the digestive system. These laxatives might contain ingredients that are not safe during pregnancy. It is important to consult your healthcare provider before using any laxatives, as they can pose risks to you and your baby.
- Unproven remedies:
Be cautious of unproven remedies or anecdotal recommendations found online or from well-meaning individuals. Always consult your healthcare provider before trying a new remedy to ensure its safety and efficacy during pregnancy.
Tips to prevent constipation during pregnancy
To prevent constipation during pregnancy and maintain healthy bowel movements, consider the following tips:
- Stay hydrated: Drink plenty of water daily to soften the stool and prevent constipation during pregnancy.
- Eat small, frequent meals: Opt for smaller, more frequent meals to ease digestion and prevent constipation.
- Maintain a balanced diet: Include a variety of nutritious foods in your meals to ensure a good intake of fibre, vitamins, and minerals.
- Avoid processed foods: Minimize the consumption of processed and refined foods, as they tend to be low in fibre and can contribute to constipation.
- Listen to your body: Pay attention to your body’s signals and respond promptly to the urge to have a bowel movement
- Increase fibre intake: Include high-fibre foods like fruits, vegetables, whole grains, and legumes to promote regular bowel movements.
- Exercise regularly: Engage in gentle exercises like walking or swimming to stimulate the bowels and prevent constipation during pregnancy.
Takeaway
Modern medicine defines constipation as having bowel movements less than three times a week. However, if you practise having a bowel movement every morning, it will not only reduce recurring constipation but also makes your body and mind feel more energetic, with a good appetite and improved senses. What’s more, with a healthy diet and active lifestyle, regular bowel movements are indeed possible.
Regarding natural remedies for constipation during pregnancy, ensure they are safe. And if you have the slightest doubt, talk to your doctor before using the remedy.
Images: canva.com
