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Constipation during pregnancy is a common problem faced by many women. It can be uncomfortable, painful, and even embarrassing, but the good news is that there are many ways to ease constipation during pregnancy. From dietary changes to natural remedies, there are a variety of options available to help pregnant women find relief from constipation. Let us discuss 9 effective ways to ease constipation during pregnancy.
1) Eat high-fiber foods
It goes without saying that one of the greatest strategies to relieve constipation during pregnancy is to eat foods high in fiber. Fiber aids in giving your stool bulk and facilitates the movement of food through your digestive system. Constipation-related cramps, bloating, and pain may be lessened as a result.
Dietary fiber can be found in abundance in fruits, vegetables, legumes, whole grains, and other produce. Make an effort to regularly eat a variety of these items. Apples, oranges, pears, berries, spinach, kale, beans, peas, lentils, oats, quinoa, brown rice, and whole wheat bread are a few excellent high-fiber foods. If you discover that your constipation problems persist, you might want to think about taking a fiber supplement.
2) Drink plenty of fluids
Water is the best way to stay hydrated and help relieve constipation during pregnancy. Aim to drink at least 8 glasses of water a day. You can also try drinking other fluids such as fruit juices (fresh, sans the sugar), herbal teas, or broth-based soups to help get your digestive system moving. Avoid caffeinated beverages like coffee and soda, as they can act as diuretics and actually contribute to dehydration.
Water infused with tangerine, lime, or cucumber tastes great and is easier to drink than plain water. If you’re still having difficulty getting in enough fluids, consider carrying around a water bottle throughout the day or setting reminders on your phone to help you remember to drink up!
3) Exercise regularly
Regular exercise is an important part of staying healthy and it can also help ease constipation during pregnancy. Exercise helps to stimulate the digestive system, allowing food to pass through more easily and preventing the build-up of stool in the colon. Low-impact activities such as walking, swimming, and yoga can all help to relieve constipation. Exercise also makes you more thirsty and you end up drinking a lot of water during and after the session.
It is important to note that you should always consult with your doctor before beginning any exercise program, especially when pregnant. You may need to modify some exercises or avoid certain activities altogether depending on your health. Make sure that you warm up before exercising and cool down afterward. Take breaks if you start to feel any discomfort or pain. Don’t forget to check out our blog on exercising safely during pregnancy!
4) Avoid constipating foods
It can be tough to go against your cravings during pregnancy, but some foods can cause constipation. It’s important to limit or avoid foods that can make constipation worse, including:
• Foods high in fat and low in fiber, such as fried and processed foods
• Red meat
• Dairy products, such as cheese, milk, and yogurt
• Foods high in sugar, such as candy and soda
• Caffeinated beverages, such as coffee and tea
It is also important to stay hydrated while avoiding constipating foods. This can help keep your bowels moving and reduce the risk of constipation. Make sure to drink plenty of water throughout the day. You can also drink other fluids, such as herbal teas and smoothies.
5) Use stool softeners
Stool softeners are one of the best ways to ease constipation during pregnancy. Stool softeners, also known as laxatives, are over-the-counter medications that help to make stools softer and easier to pass. They work by pulling water into the intestines, which helps to make stools softer and easier to pass. When choosing a stool softener, look for one that contains docusate sodium, which is a mild laxative.
It’s important to note that you should only use stool softeners as needed; don’t use them as a regular part of your routine. Also, it’s important to always read the label before taking any medication and follow the directions carefully. It’s best to take stool softeners at night because they can take up to three days to be fully effective. Additionally, if you experience any side effects, like abdominal pain or cramping, be sure to stop taking the medication and call your doctor.
6) Don’t ignore the urge to poop
If you feel the urge to have a bowel movement, don’t ignore it. Your body is telling you that it’s time to go, and if you don’t heed the call, you may become increasingly constipated. When you feel the urge to have a bowel movement, make sure to take advantage of the opportunity—even if it means using the bathroom at an inconvenient time or location.
It’s also important to note that ignoring your urge to poop can be damaging in the long run. Constipation can cause increased strain on your pelvic muscles, which can lead to further problems with digestion. Additionally, straining to pass stool can cause hemorrhoids, which can be painful and uncomfortable. By responding to your body’s signals, you can help reduce your chances of developing these conditions.
7) Try a suppository
If dietary changes and other remedies don’t seem to be doing the trick, you may want to try a suppository. A suppository is a small, bullet-shaped device that is inserted into the rectum. It contains active ingredients which help to stimulate the bowel muscles, enabling a smoother passage of waste. Suppositories are available over-the-counter and can be used safely during pregnancy.
Talk to your doctor before using any kind of medication during pregnancy. When using a suppository, it’s important to follow the directions carefully for the best results.
8) Use a bidet
Using a bidet may help relieve constipation during pregnancy. A bidet is a type of toilet with a basin of water and a nozzle for cleaning the area. To use a bidet, sit on the seat and adjust the nozzle for the desired temperature and pressure. Spray the warm water over the area to cleanse it. This can help relax your muscles, reduce bloating, and make it easier to pass stools. Bidets are often found in public restrooms, so you can take advantage of them whenever you’re out and about. If you don’t have access to a bidet, you can also use a damp washcloth to achieve a similar effect.
9) See your doctor
It’s best to consult your doctor if you have persistent constipation while pregnant. Your physician will detect the root cause of your constipation and will suggest the best course of action. There are some red flags when you shouldn’t delay visiting the physician like having excruciating abdominal discomfort, bloody stools, or if constipation is accompanied by other symptoms like nausea or vomiting. Your doctor might suggest a mix of safe-for-pregnancy drugs and lifestyle modifications. Some ladies may need an enema or laxatives to get rid of their acute constipation. In this situation, your doctor can recommend the best product for you.
Conclusion
Constipation during pregnancy can be a discomforting experience for expectant mothers. However, by adopting a holistic approach through a healthy diet, proper hydration, and incorporating gentle physical activity, it can be effectively managed. Additionally, seeking guidance from your healthcare provider can also be beneficial in finding personalized and safe remedies that can alleviate symptoms and support a healthy pregnancy. Do go through our blog ‘Nurture & Balance- Navigating pregnancy with Ayurveda‘ for more natural remedies to ease constipation.