So, you've given birth and now you're struggling with constipation?
You're not alone.
And, if you tore during your delivery, it's even more important that you rectify your
constipation as quickly as possible.
In this episode of Nourish, I'm going to explain why constipation is so common after giving
birth and share 6 natural strategies you can use to fix the problem. Stay tuned!
Hi! If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a pre and postnatal dietitian.
If you haven't yet subscribed to my channel, make sure you do so for regular dietary tips
on postpartum nutrition, and make sure you connect with me on my socials... you'll find
all the details in the description box below this video.
Although you may have expected your body to be back to 'normal' a day or two after giving
birth, for most women it's more like 6-8 weeks. It can even be longer.
Constipation is particularly common in the days after birth as your hormones are fluctuating,
you're probably dehydrated and you're sore.
Furthermore, pain medications can cause constipation, and some women have a fear, or at least
apprehension pooing after delivering a baby, especially if you've had stiches.
But constipation will only make you feel worse, so it's important that you get your bowels
moving again as soon as possible.
So, I want you to try these 6 tips....
Number 1 - Make a massive effort to rehydrate.
Replenishing your fluid stores is really important for
both constipation and for your milk stores.
We tend to lose a lot of fluid during delivery... think blood loss, sweat, wee and pregnancy fluids
such as your placenta.
So, try to drink at least a gallon or 3 litres of fluid each day until your bowels are back
on track.
If you're struggling to drink enough water, try milk, juice, sparkling water, soups or
sports drinks until you're opening your bowels regularly again.
Number 2 - Eat soluble fibre to soften your bowels.
Soluble fibre is fibre that absorbs fluid.
This will help to make your bowels softer so that it doesn't hurt as much when you poo.
Good sources of soluble fibre include oats, chick peas, sweet potatoes, avocadoes, pears
and nectarines.
Try to include at least 5 foods rich in soluble fibre in your diet each day.
Number 3 - Sit on an ice pack.
If you've got a sore bottom, you'll avoid pooing for fear of pain.
Sitting on an ice pack for up to 10 minutes at a time a few times each day can decrease
swelling and minimise pain.
Number 4 - Review your nutritional supplements.
Now that you've delivered your baby your supplement
requirements will change.
Particularly if you were taking an iron supplement or a pregnancy multi that was high in iron,
it may be worth ceasing it... at least until your bowels are back on track, as iron supplements
can bind you up.
Number 5 - Start the day with a glass of prune juice.
Research shows that prune juice is particularly
helpful for relieving constipation.
So start each day with a 4-8 ounce (or 150- 300ml) glass of prune juice.
Number 6 - Snack on two kiwi fruit every day.
Kiwi fruit have been found to be particularly good at
getting our bowels moving.
Furthermore, they are a rich source of vitamin C for wound healing, and of course full of nutrients.
If you've tried all these tips for three days and you're still feeling constipated, it's
time to make a consultation to speak to a health care practitioner.
Feel free to ask any questions in the comments box below, and remember to subscribe!
I'll see you in my next video!