Pregnancy and constipation go hand-in-hand for an unfortunate fifty percent of womankind. Constipation is best described as pain and discomforting sensations felt in the abdomen, difficulty and infrequency of bowel motions and dry hard feces being passed.
Common Culprits For Constipation in Pregnant Women
Sluggish transit of fecal matter is a prevalent cause of constipation during gestation. A surge in the pro-gestation hormone progesterone tends to relax the smooth muscle tissues throughout the body, inclusive of the gastroinstestional tract.
Home Remedies For Constipation During Pregnancy
The issue tends to escalate during gestation when the developing foetus exerts strain on the rectal region. Other causative factors can include inadequate consumption of fiber, fluids on a daily basis, intake of medicine like iron supplementation, antacid, being stressed or depressed among several other causers.
Effective At Home Remedies For Constipation During Pregnancy
Listed herewith are some of the safest and most helpful at home remedies for pregnant women to set matters into motion.
Fiber Laden Foods
Every pregnant female above eighteen years of age ought to have a daily intake of 28 grams of fibre. Fibre adds bulk and softens the stools; though ensure gradual addition into diet to give your body sufficient time to get accustomed to it.
Fruits like blackberry, raspberry, peach, strawberry, apple, pear and tangerine are all sweet and tasty ways to add a good amount of fiber. Ensure eating the fiber-rich casing of fruits like apple, plum and pear. Popcorns are 100 percent whole grain and particularly useful for constipation caused by fiber shortage.
Fiber Laden Foods
Increase intake of vegetables from the Crucifer family like cauliflower, Brussels sprouts, carrot, cabbage as well as pepper squash, zucchini and spinach.
Beans contain double the fiber than what most veggies can provide you.The stars of the show are white-seeded bean, kidney bean, pinto bean, garbanzo bean, lima bean and black-eyed peas that are all loaded with fiber.
Opt for eating fiber-laden cereals (minimum of five grams fiber/ serve) for your breakfast and add some oatmeal, unprocessed organic wheat bran or linseed to further perk up the fiber quotient.
Switch to eating whole grain, multigrain, 7-grain breads or diet variety of bread that provides ample roughage.
Try snacking on dry fruits like raisin, fig, plum, dates and apricot which are innate stool softeners.
Underground vegetables like sweet potatoes, potatoes offer 3.8 to 4.8 grams of fiber and are useful allies in your fight against constipation.
Another constipation relieving tip is to munch on a palm-sized amount of nuts like almond, walnut, peanut, pecan and Brazil nuts on a daily basis.
Incorporate Some Form of Safe Pregnancy Exercise Into Daily Schedule
Exercising on a regular basis like taking walks, going for a swim, doing prenatal yoga poses or some indoor riding are highly recommended to keep your digestive system active and in good form.
Prenatal yoga poses
The layer of muscles that offer control over the bowel and bladder are the pelvic floor muscles. They can weaken when one constantly strains as a result of being chronically constipated. Kegel exercises or pelvic floor toning exercises are devised for toning these muscles.
Stay Amply Hydrated
Ensure drinking two to three litres of water daily. It is considered a good practice to gulp down a glass of tepid water when you wake up at dawn.
Pay Heed to Call of Nature
Post-meal there is a greater likelihood of bowel activity, hence be heedful to your body’s hints and avoid deferring matters when urgency is felt.
Switch To a Different Brand of Prenatal Multivitamins
Iron supplements are often prescribed during gestational period to avert any deficit that might cause anemia. Many pregnant females suffer from constipation as a result of taking supplements containing over thirty milligrams of iron.
Discuss with your physician about a change in formulations, strength or regimes to tide over the constipation issue while not discounting on crucial iron intake.
In case none of the above measures provide relief then your physician might recommend non-prescription fiber pills or powders or feces softeners.