Constipation (difficulty pooing) is a common problem most pregnant women experience although not all and as you might have guessed, hormone is the culprit, the increase in the hormone progesterone causes the muscles to relax and that includes the digestive tract making food to pass through the intestines more slowly.
Later in pregnancy, constipation may occur due to the pressure of the baby on your rectum also, taking iron in high doses may make constipation worse. Here are ways to solve constipation problem during pregnancy;
1. Eat fibre-rich foods
Foods high in fibre such as whole grain cereals, wheat bread, wheat swallow, beans, brown rice, fresh fruit and vegetables should be included in your meals daily. But if you eat wheat foods without drinking enough water, your poo will come out hard so drink lots of water after.
2. Fluids
Stay hydrated during pregnancy and you need at least 8 cups of water everyday or as you are peeing notice the colour of your urine, if it's not clear or pale yellow drink water, it's a sign that you're dehydrated.
3. Exercise regularly
Exercising regularly during pregnancy helps you poo more easily, swimming, riding a bicycle, doing yoga, and taking a walk are all forms of exercise that you can do to help you fight constipation and be healthy.
4. Listen to your body
Immediately you finish eating it's likely that your bowels are active so try and use the toilet but never postpone going to the toilet, immediately nature calls answer.
5. Fill up on yogurt
Plain yogurt has bacteria, the good kind, it's called probiotic acidophilus and is found in yogurts that contain active cultures which will help the intestinal bacteria to be able to better break down food thereby helping the digestive tract to hasten things up.
6. Supplement
if your prenatal supplement has a large dose of iron and you don't have anemia talk to your doctor about less iron in your supplements so has to relief things in the toilet department.
If none of the above works, talk to your doctor about other safe options.
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