Urgh!
Do you have abdominal pain or constantly feel bloated due to constipation?
The joys of pregnancy, right?
Unfortunately, constipation is a common side effect with over 50% of expecting mothers
experiencing it at some point during their pregnancy, although it is most pronounced
in the later stages.
In this video, we're going to discuss why some women develop constipation during pregnancy
and discuss four simple tips for reducing it.
Stay tuned!
Hello!
If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a pre and postnatal dietitian.
I help couples boost their fertility and give their baby's the best start possible with
the power of good food.
Make sure you subscribe and connect with me on social media.
You can find my details in the comments box below...
As I mentioned in my intro, constipation is really common during pregnancy.
The five main reasons for this are:
Number 1.
During the pregnancy, there is a marked increase in the hormone progesterone.
Progesterone helps to relax your body's muscles, including the muscles of your bowels which
slows the movement of food through your digestive tract.
Number 2.
Many women move less during pregnancy, especially in the late stages when you're
carrying all that extra baby weight.
Less physical activity also slows the movement of food throughout your gastrointestinal system.
Number 3.
We require significantly more fluid during pregnancy.
If you're dehydrated, it can make your poo hard.
Number 4.
As your baby grows in your uterus, it puts pressure on your bowels, particularly your
rectum (where stools are stored) which can make them difficult to pass, and
Number 5.
High iron levels in perinatal multivitamins or iron supplements can bind to food in your
intestines and slow digestion.
So, what can we do to reduce constipation during pregnancy?
Well, there are some simple and effective strategies that you can utilise to help regulate
your bowels, but if these don't work for you, it's important to talk to your prenatal dietitian
because chronic or severe constipation can lead to the development of haemorrhoids which
can cause further problems down the track.
Firstly - Make sure that you are eating adequate fibre - I have to say, that few of the women
that I see for constipation are meeting the recommended fibre requirements, so keep a
food diary and check that you're getting enough. And make sure that you
choose fibre-rich foods such as wholegrains, fresh fruit and plenty of vegetables every day.
Secondly - Keep your fluids up - Dehydration is a common cause of constipation during pregnancy
as pregnant mummas have significantly higher fluid requirements than other women.
You may feel like you're peeing all day, but keep drinking!
Especially is your wee is coloured.
Thirdly - Be active every day - In addition to making you feel fitter and healthier, gentle
exercise can stimulate bowel muscles to help keep your regular.
Walking, swimming and cycling on a stationary bike are all great activities that you should
be able to do throughout your pregnancy (but check with your healthcare professional if
you have any other medical conditions).
Number four - Review your nutritional supplements - Too much iron (from supplements)
can increase constipation. So make sure you
check your iron requirements by reviewing your personal blood tests to see if you have a deficiency or not.
Secondly, make sure that you check how much iron you getting in through your diet
with the help of your dietitian.
And then thirdly, consider how much iron you're getting from your supplements,
to see if whether or not it's the right amount and can be reduced.
Constipation concerns usually resolve after birth, but it can develop at any point
in time, so it is good practice to ensure that you maintain a healthy diet and lifestyle
to prevent constipation re-occurring when you have your baby to look after as well.
If you haven't done so already I'd recommend downloading my free pregnancy meal plan to
help you ensure you're having adequate fibre during pregnancy.
Just go to melaniemcgrice.com/pregnancy.
And, if you have any additional questions, you can contact me on social media or in the
comments box below.
I look forward to seeing you in my next video!