How To Relieve Constipation During Pregnancy

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Many pregnant women think that constipation is a natural part of pregnancy. Nothing could be further from the truth! Use the seven natural solutions for constipation that can be safely used during constipation.

Constipation often plagues pregnant women. Unfortunately, many women do not tell their doctors about this because they are embarrassed. Over-the-counter medications can contain ingredients that can harm your unborn child, which is why you must talk with your physician before using an over-the-counter drug.

Constipation can often be safely relieved with simple dietary and lifestyle changes and the following home remedies. Let's look at the top seven natural solutions for constipation during pregnancy that are safe and work quickly.

1. Exercise—A sedentary lifestyle can increase the risk of constipation in pregnant women. Moderate exercise, like walking and swimming, stimulates the bowels and increases gut motility. It also improves digestion so that stools do not become dry and hard. Exercise three days a week to help relieve and prevent constipation. The National Institutes of Health reports that exercise relieves many gastrointestinal symptoms. 

2. Fiber – When you are constipated, increasing your fiber intake can help to bulk your stools and make them easier to pass. There are two different types of fiber: soluble and insoluble fiber. Soluble fiber absorbs water to help improve the consistency of your stools. Insoluble fibers help foods travel more quickly through your digestive system. Both types of fiber are needed to help relieve and prevent constipation during pregnancy. One of the best ways to ensure enough fiber is to eat a healthy diet filled with whole grains, fruits, and vegetables.

3. Increase your water consumption – When you become dehydrated, the risk of constipation increases exponentially. Scientific studies have shown that to decrease the risk of constipation, you must drink the recommended amount of fluid daily. How much fluid should you drink each day? That is not easy to answer because the amount needed depends on your activity levels, overall health, and diet. However, a good rule of thumb is to drink one ounce of water for each pound you weigh. You may need to increase this amount even further if you are physically active.

4. Prenatal vitamins – Many of today's prenatal vitamins contain ingredients like iron that can lead to constipation. Furthermore, many of these vitamins do not provide you and your unborn child with the nutrients needed to maintain a healthy pregnancy. Taking prenatal vitamins free of preservatives, fillers, and artificial colors will help prevent constipation and ensure that you and your unborn child are getting the nutrients needed.

5. Probiotics – Constipation can be caused by an imbalanced gastrointestinal tract. When harmful bacteria invade the GI tract, constipation, abdominal cramping and swelling can occur. Probiotics increase the number of good GI tract bacteria and help relieve swelling and cramping. Furthermore, probiotics improve intestinal movements to help stool travel through the GI tract faster. If gut motility becomes sluggish, too much water is drawn out of our stools, which leads to dry, hard stools that are difficult to pass. Eating probiotic-rich foods like kimchi, sauerkraut, and yogurt, along with taking a probiotic supplement, can help to improve gut health and relieve your constipation.

6. Prunes – Prunes and prune juice contain sorbitol, which is a naturally occurring sugar alcohol that acts as a laxative. Studies have shown that adding prunes to your diet works better than over-the-counter laxatives. Eating approximately seven prunes each day can help regulate your bowel movements and relieve your constipation if you are suffering from constipation while pregnant.

7. Reflexology—Reflexology is a holistic treatment that applies pressure to certain areas of the body, called reflex points. These reflex points are typically found in the hands and feet. You can help relieve constipation by gently massaging your upper soles and palms to relax the digestive system. 

Do you suffer who constipation? Many pregnant women think that constipation is a natural part of pregnancy. Nothing could be further from the truth! Use the seven natural solutions for constipation that can be safely used during constipation. If these natural solutions do not relieve constipation, speak with your OB/GYN.

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