If you are pregnant or have ever been pregnant, you know it… and hate it. Pregnancy Constipation is something that plagues most women at some point during pregnancy. It also hits women going through IVF due to hormones and medications, and also postpartum women due to hormone changes after pregnancy.
So, what causes constipation during pregnancy? The increase of progesterone during pregnancy causes the muscles, including your intestines, to relax. This causes digestion to slow down, which can cause constipation. Also, during pregnancy our bodies require a lot of extra iron, and often pregnant women are prescribed iron supplements that make constipation worse. Constipation is extremely common during pregnancy, and if you suffer from it, talk to your doctor about what they recommend to remedy your symptoms.
First, what can you do to prevent pregnancy constipation? Experts recommend eating 25 to 30 grams of dietary fiber every day to help pregnant women stay regular and constipation-free. Also, stay hydrated. (Click Here for some tips on How to Drink More Water) Making sure you drink enough water during pregnancy is necessary for many reasons, but it also helps prevent constipation. For more info on what to eat during pregnancy to help prevent constipation, view my post on Pregnancy Superfoods.
So what can we do to fix pregnancy constipation once it starts? There are a lot of ways to help ease constipation, but not all of them are safe during pregnancy. Traditional laxatives can cause abdominal and uterine contractions that can cause pre-term labor, and can also cause an electrolyte imbalance. There are however some pregnancy safe constipation treatments.
- Stool Softeners
Stool softeners are safe for pregnancy and moisten the bowels to make going a lot easier. Colace is popular for pregnant women, and Colace Clear is a great place to start because it is the lowest dose, dye-free and stimulant free stool softener. Ask your doctor to recommend dosage for you before you try any over the counter medication.
2. Eat Smaller Meals Throughout the Day
Experts claim that eating smaller meals throughout the day allows your stomach to accommodate your new, slower digestion. So, if you split your meals into 5 or 6 smaller meals, rather than 3 large meals, it should help lessen the load on your digestive system and help ease constipation.
3. Exercise
Staying active can help ease pregnancy constipation because exercising can help loosen your bowels. It is recommended pregnant women continue to exercise through pregnancy at least three times a week. Low impact workouts such as Walking, Yoga, and Swimming are all great workouts for pregnant women, and will help ease symptoms of constipation.
4. Fiber supplements
Fiber supplements such as Metamucil are pregnancy safe, and can help relieve and prevent pregnancy constipation. Also, adding a high fiber cereal to your diet can help, or a Fiber Bar. Fiber One makes a ton of snack foods and granola bars (they even make chocolate chip fiber cookies!) that make a great pregnancy snacks. They also make a high fiber cereal that is full of nutrients.
5. Prunes and Dried Fruit
Prune Juice works for a lot of people as a natural way to get things moving. Drinking a glass of prune juice a day or eating dried prunes or apricots should help with pregnancy constipation. This bag of mixed dried fruits has everything you need in one bag!
6. Warm Lemon Water
Drinking any warm beverage in the morning or before bed should help ease constipation symptoms, but warm lemon water adds an extra kick of vitamin c which is proven to help stimulate your colon. And, the warm liquid will help break down food and move things along.
7. Coconut Oil or Olive Oil
If none of the above helps clear your pregnancy constipation, try taking a tablespoon of coconut oil or olive oil before each meal until you pass stool. Once, your symptoms are relieved though, don’t continue to do this on a regular basis.
8. Magnesium
I take a magnesium supplement for stress during pregnancy, but upping your magnesium intake can also remedy pregnancy constipation. You can eat avocado, bananas, spinach and nuts to try to get extra magnesium in your diet, or you can try THIS Magnesium Supplement. (Ask your doctor before starting any new supplements during pregnancy.)
I truly hope one of these pregnancy constipation remedies works for you. Constipation is painful and irritating. If nothing works, ask your doctor what you can do to find some relief. Good luck!
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