5 tips to address constipation in pregnancy.
During pregnancy, rising progesterone levels and reduced motilin levels; a hormone that helps regulate the digestive tract, cause the smooth muscle in the bowel to relax. This slow down allows more absorption of nutrients but can also result in sluggish bowels.
Other factors that may affect constipation in pregnancy include:
Morning sickness, food cravings or aversions.
Iron supplementation.
Decreased physical activity.
Changes in the gut microbiome.
Naturopathic treatment to assist with digestive + bowel health during pregnancy includes:
Increase fibre rich foods. Soluble fibre carries water and forms a gel, which helps to soften stools. Examples of this type of fibre include fruit, vegetables, oats, linseed, peas, beans and lentils. Insoluble fibre passes through the digestive tract and is fermented by good bacteria to produce short chain fatty acids. This help keep the gut wall healthy and prevent leaky gut. Foods such as wholegrains, fruit and vegetable skin, nuts and dried beans contain insoluble fibre and work to bulk up the stool and increase the frequency of a bowel motion.
Incorporate bitter foods into regime. Bitter foods such as dandelion leaves, kale + spinach stimulate digestive enzymes. Try to consume with 1-2 tablespoons of good quality extra virgin olive oil and a splash of lemon juice for extra tang.
Keep hydrated throughout the day Fibre can’t function without fluid, so staying hydrated is essential. Pregnancy increases the demand for fluid due to the increase in blood volume. Make sure 2-3 litres of filtered water is a regular, daily habit.
Gentle, regular exercise Physical activity helps keep your bowel moving. Some great pregnancy exercise options are walking, swimming and pregnancy yoga.
Invest in a Squatty potty. When you squat during a bowel movement, the sit bones are able to separate. This allows the sphincter to fully expand and waste to move through with the help of gravity.
Hope my tips help! Get in touch if you require further support.
References:
PMID: 228933332.
PMID: 9824123.
PMID: 257001594.
PMID: 9824122