Are you one of the 25-45% of pregnant women experiencing constipation? This common side effect can be experienced at any time throughout pregnancy, so I trust this blog will bring a sense relief (Yes, pun intended!) as we look at the causes and ways to prevent and relieve this challenging problem.
What Causes Constipation In Pregnancy
If you have never struggled with constipation before, the main cause during pregnancy is most probably pregnancy hormones, namely progesterone. As pregnancy progresses, so the levels of progesterone increase :
- relaxing the digestive system,
- slowing down digestion
- allowing your body more time to absorb nutrients and water from the food you eat.
Your body also prioritises water for the amniotic fluid and your increasing blood volume over functions like digestion and elimination.
Aside from hormones, the following factors may also contribute to constipation:
- Not enough water
- Iron deficiency*
- Iron supplements
- Lack of exercise
- Insufficient fibre
- Stress
- Growing baby and squashed digestive organs
* Most iron deficiency is caused through nutritional deficit and heavy periods with little time given to to replenish and restore iron stores.
Will Constipation Harm my Baby?
As uncomfortable as constipation is for you, what with stomach pains that can feel like sharp stabbing pains with gas, bloating and hard stools, constipation does not hurt or damage your baby.
Straining will not cause any detriment to your baby either, however, it may cause blood vessels around your anus to bulge and pop out in the form of haemorrhoids. These grape-like protrusions are painful, may bleed and cause YOU the most harm!
Preventing Constipation
Research and studies have shown that those who have a diet high in fruit and vegetables were significantly less likely to experience constipation.
Managing Constipation with "the 3 F's"
If constipation is bugging you through your pregnancy look at increasing the following:
- Fluid
- Fibre
- Fats
Fluid
Being told to drink over 2 litres of fluid everyday when you are not used to that is quite difficult to achieve. Besides drinking water here are some other ideas you may not have considered:
- Coconut water which is full of minerals too
- Herbal teas eg lemon-balm, camomile, red raspberry leaf (after 20 weeks) dandelion
- Smoothies
- Soups and broths
- Fruit lollies
Fibre
We all know we should increase our fibre intake, but the thought of chewing through another salad may not fill you with the most joy, especially if you're feeling bloated and your tummy is cramping. Here are some other ideas:
- Chia seeds: 2 Tbs contain a whopping 10g of fibre! See recipe below
- 1 cup of raspberries contains 8g fibre
- 1/2 cup beans contains 8g fibre
- 1/s avocado contains 8g fibre. Add to a smoothie
- 1/2 cup green lentils contains 8g fibre
- 1/4 cup nuts contains 4g fibre
Aim to reach 25-30g of fibre a day, ensuring you are also drinking sufficient water.
Fats
Fats are your friends - so long as they are the right fats. We truly need to embrace them, rather than loathing them. Liberally combining fats into your diet will help get things moving in the right direction! So if you're using semi-skimmed milk, lean cuts of meat, taking the skin off your piece of chicken, or using fat-free salad dressing, start making the change and notice the difference to your constipation, feeling of fullness and reduction of sugar cravings.
Start by adding :
- avocado
- butter and ghee
- olive oil
- red meat
- coconut & coconut oil
- nuts and seeds
Avoid the use of margarine and vegetable oils.
Addressing Constipation in Pregnancy
- Daily brisk walk.
- Take time to sit on the loo, concentrating on your breathing.
- Try relaxing and constricting your anal sphincter several times during the day.
- Go to the bathroom as soon as you get the urge. When that urge passes, it sits in the bowel becoming harder and more difficult to pass
- DO NOT STRAIN
- Use a small stool to elevate the knees higher than the hips.
- Give yourself a tummy massage with some oil. Start in the middle of the diaphragm and work in a clockwise direction.
- Take probiotics, eat live yoghurt.
- Continue eating fermented foods, or start eating small amounts each day to feed your gut.
- Increase consumption of magnesium rich foods eg. banana, avocados, whole grains, nuts & seeds, fatty fish, chocolate, magnesium boosting smoothie*
- Adding soaked chia seeds over fruit will help bulk and soften your stool
*see recipe below.
When should I See a Doctor/Midwife for Constipation?
Just because something is common, doesn't mean it's normal. Whenever you feel uneasy about anything, speak to your midwife, that's what she's there for.
Consult your healthcare provider if:
-
Constipation lasts more than a week without relief
-
You experience severe abdominal pain
-
There's blood in your stool (beyond mild haemorrhoids)
-
You're taking iron supplements and your symptoms worsen
Recipes to Alleviate Constipation
Magnesium Boosting Smoothie
This smoothie packs a punch: 200+ mg magnesium, 5 mg iron, folate, Vit B6, Vit C, fibre.
1 frozen banana
1 orange peeled and chopped
1-2 cups spinach
2 Tbs almond butter
3 Tbs oats
morning fibre-rich potion
Soak 4-5 dried pitted prunes, 2 tsp chia seeds in half a cup of warm apple juice.
Eat and drink everything
Chia & Flax Seed 'Pudding'
I find chia seeds to be very quick and effective in alleviating constipation.
60 mls chia seeds
30 mls ground flax seeds ( you can grind your own, fresh, using a coffee grinder)
1-2 tsp honey or other sweetener
pinch of salt
1 tsp cinnamon or vanilla
375 mls milk or milk alternative
Mix all ingredients together until chia seeds are evenly dispersed.
Place pudding into container or individual serving pots and refrigerate for a few hours before using.
Place a couple tablespoons over fresh fruit or your cereal any time of day. You can also eat it as is.
Constipation can be a real pain, but you're certainly not alone, and you don’t have to bear with it because it's common in pregnancy. By making a few gentle, consistent changes to your fluid, fibre, and fat intake, along with mindful movement and self-care, you can get things moving again; naturally and safely.
If you'd like a more in-depth conversation, I offer a free 45 minute call.