Diet tips to avoid constipation in pregnancy

Diet tips to avoid constipation in pregnancy

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One of the biggest drawbacks that a pregnant woman encounters at the end of pregnancy - accompanying heartburn, insomnia and heavy digestion - is the difficulty in going to the bathroom. In addition, constipation is aggravated by the increase in volume of the body, both physical, by the growth of the fetus, and blood.

One of the most effective ways to relieve discomfort is to control eating. Therefore, in we help you configure a gooddiet to avoid constipation during pregnancy.

During the last trimester of gestation, the pregnant woman encounters several changes that directly affect the gastrointestinal tract. All of this can end up causing or worsening constipation.

- Lack of space
The stomach, small intestine, and large intestine are boxed in by the growing baby, so digestion is compromised.

- Muscle relaxation
The relaxed musculature causes food to move very slowly through the gastrointestinal tract. In this way, the maximum absorption of both water and nutrients is facilitated, which increases the effectiveness of digestion. However, it also increases the risk of constipation.

- The size of the fetus
The pressure that the fetus exerts on the final part of the gastrointestinal tract and on the pelvic floor also makes the expulsion of stool more difficult.

To combat constipation there are basically two alternatives: soften the stool by increasing fluid intake, or increase the volume of stool by taking more fiber. Let's analice each one of them.

1. Drink more fluids
Increasing your fluid intake is ideal in pregnancy, since, in addition to helping to combat constipation, it improves fluid retention and thus reduces the risk of edema. Above all, water is recommended, although infusions (preferably without caffeine) are another very interesting option.

2. Increase your fiber intake
Foods with high fiber content, such as legumes (lentils, chickpeas, or even peas, one of the most popular fresh legumes), are a very healthy option since they also contain other nutrients such as proteins of high biological value and minerals . You have to eat fruit, without forgetting that the pulp and skin are usually the richest parts in both fiber and micronutrients, and vegetables, raw such as carrots or lettuce or cooked such as broccoli or spinach, which provide large amounts fiber in addition to micronutrients.

In addition to whole grains and / or pasta, nuts and dried fruits are another possible source of fiber in pregnancy. However, it is advisable to limit the consumption of dried fruits due to their high sugar content. Nuts are ideal for their nutritional profile - unsaturated fatty acids, vitamins, minerals and fiber - and because they are usually very well tolerated by pregnant women.

An excess of fiber, however, is something undesirable in pregnancy since it hinders the absorption of some very necessary minerals for the correct development of the fetus, such as calcium and iron. In addition, it can cause very uncomfortable gas, especially in these last weeks. As long as the contribution remains within the recommendations of 25-30g maximum daily, the problems of malabsorption are minimal.

You can read more articles similar to Diet tips to avoid constipation in pregnancy, in the Diets category - menus on site.

Video: Natural Remedies for CONSTIPATION During Pregnancy u0026 HEMORRHOID Home Remedies (January 2023).