During pregnancy, a woman can sometimes face a common physical symptom known as constipation. Constipation in pregnancy is mainly caused by the increased level of the pregnancy hormone progesterone, but many other factors can cause constipation in pregnancy.
Other reasons for constipation in pregnancy can be the intake of supplements and medicines and the lack of fiber and water in your diet. Let’s discuss in detail the main symptoms and treatments for constipation in pregnancy.
What Is Constipation?
Constipation is referred to as a condition in which a person feels uncomfortable while passing a stool. Basically, the leftover of your food hardens in the lower bowel instead of moving out of your body. The stool becomes dry, lumpy, and hard. In pregnancy, constipation is very common due to the hormonal changes that are happening.
Everybody’s bowel motion “timetable” is different, for some people “normal” can be considered 1-2 stools per day, while for others it may be normal to pass a stool every second day. Generally speaking however in pregnancy there is usually some altercation to your “normal” bowel motions, but constipation is usually defined as having less than 3 bowel motions per week.
Symptoms of Constipation
You can feel physical symptoms of constipation in pregnancy. Some of the symptoms are;
- You are not able to pass a bowel motion three times a week.
- Your stool is lumpy or hard and it’s painful to pass.
- You have a sensation that the entire stool is not passed out.
- The stool is so dry that passing them is so painful.
- Having abdominal pain.
- Straining to have bowel movements and your belly feels swollen and gassy.
What Causes Constipation in Pregnancy?
- Hormones – your body produces more progesterone when pregnant. Progesterone works to relax your intestines and therefore they do not work as hard to eliminate your waste.
- Change in daily habits – being pregnant can often result in less activity and if you have suffered nausea or morning sickness and your intake has changed this can result in less fibre being consumed which can in turn impact your bowels.
- Your baby – you are carrying extra weight in your uterus and this can put more pressure on your bowel and it all becomes a bit squashed, so it’s harder for waste to move through your system. Constipation can often get worse in the 2 and 3rd trimesters.
- Supplements – in particular, iron in supplement form can increase constipation.
- Not drinking enough water
How To Treat Constipation?
Constipation is very common during pregnancy. However, you can just practice simple things to treat constipation in pregnancy.
- Physical Activity
It is advised to keep yourself physically active and fit during pregnancy. It is recommended for pregnant ladies to exercise three times per week for twenty minutes. The actual physical act of being physical can help move your bowel motions through your gastrointestinal tract. Consult your doctor about what exercises are helpful and safe for you and your baby.
- More Fibre Intake
Fibre is a superfood, it has so many, many advantages and one of the big advantages is that it aids in digestion. So, it is recommended to add high-fibre foods to the diet. You can add various types of fruits, vegetables, whole grains, and beans.
Fibre foods will additionally provide you with vitamins and antioxidants. See here for more information about fibre-containing foods. Fibre is the structural part of plant foods–such as fruits, vegetables, and grains that our bodies cannot digest or break down. There are two kinds of fibre: soluble and insoluble.
- Small Portions Size
It is recommended to have five to six smaller meals in a day instead of having large meals. This will help to digest the food without overloading your stomach and allow it to pass through the gastrointestinal system smoothly.
- Stay Hydrated
It is recommended to double the amount of water intake during pregnancy. Drinking ten to twelve glasses of water a day will keep your bowel movement soft and comfortable throughout the digestive tract.
- Avoid High intake of Iron in some Supplements
Though iron supplements are very important during pregnancy it may be recommended to take a stool softener with iron supplements as iron can also be a culprit behind constipation during pregnancy. Talk to your doctor if you have questions regarding your supplements and you are suffering constipation.
- High Fibre Supplements
Sometimes fibre supplements can be very helpful, particularly if you can’t eat enough fibre-containing foods. Check with your doctor before starting any kind of fibre supplement and read the labels carefully. Make sure you are drinking lots of water. Some common fibre supplements are benefibre and metamucil, for example.
Best Foods for Constipation in Pregnancy
Every pregnant woman should take between 25 to 30 grams of fibre each day for healthy gut functioning. You can easily maintain your fibre content by adopting a well-rounded diet and avoiding processed carbohydrates. Just start a proper intake of fibre. You can measure the amount of fibre that is in foods by reading labels or using food monitoring apps. It is important when increasing your fibre however that you do it slowly over time and consume adequate water. Adding a small portion of fruits, vegetables, lentils, and whole wheat grains to your daily dietary intake will be very advantageous.
Here are some of the best foods for constipation you might love to know;
- Bran cereals: A half cup of cereal almost contains 8.6 grams of fibre. Cereals are also considered good sources of iron, proteins, and potassium.
- Quinoa: These naturally gluten-free whole grains are a great source of fibre. Half a cup of Quinoa contains almost 5 grams of fibre.
- Oatmeal: You can add oatmeal to your diet either as a breakfast cereal, granola bar, or, bread. A half cup of oatmeal contains almost 4 grams of fibre.
- Fruits and Vegetables
- Avocado: Have a medium avocado and you will provide 17 grams of mixed digestible and indigestible fibres, fats, potassium, and vitamin C.
- Pears: Pears are a great source of fibre, potassium, and, antioxidants. Have a medium size pear and you will get 5 grams of fibre.
- Sweet potatoes: Sweet potatoes are loved by everyone. Not only the sweet potato but its skin is also considered very healthy. A medium size sweet potato gives you 4.8 grams of fibre together with the carbs, vitamins A, B, C, and potassium.
- Raspberries: Half a cup of little fresh raspberries gives you 4 grams of fibre. They are also a great source of vitamin C and manganese.
- Spinach: You can have spinach either raw, cooked, or make a fresh smoothie and it will provide you with fibres in all forms. Half a cup of spinach gives you around 4 grams of fibre.
- Kidney Beans: Kidney beans are considered ideal for pregnant ladies as they contain both folate and fibre. Half a cup of kidney beans gives you around 8 grams of fibre.
- Black Beans: Black beans are the other favorite beans to be consumed during pregnancy. Half a cup of black beans contains around 8 grams of fibre. It also contains folate, thiamine, protein, magnesium, omega 3, and 6 fatty acids.
Foods That Cause Constipation in Pregnancy
In many cases, food is not the main source of constipation, but an imbalanced diet is a major cause of constipation. Pregnant women should avoid frequent use of the foods listed below that may be a source of constipation in pregnancy.
Refined grains: It is recommended to avoid using highly processed foods such as white pasta, rice, etc. They all are low-fibre foods and may lead to constipation during pregnancy.
Bananas: It is advised to avoid eating unripe bananas during pregnancy. As unripe bananas contain a lot of starch that is difficult to digest. So, it is recommended to eat fully ripe bananas.
Fast food: During your pregnancy, you may crave fast food. But it is recommended to eat it in small portions and less often. Fast food is generally fried and contains alot of fat and a small amount of fibre. So, avoid eating fast food or fried food frequently.
Alcohol: Apart from alcohol toxicity, it is a major cause of dehydration in pregnant ladies. Alcohol can irritate the bowel and slow down digestion which can worsen constipation in pregnancy. So, it is just another reason why alcohol is not recommended during pregnancy.
What Is Safe to Take for Constipation in Pregnancy?
The first-line therapy for constipation is to increase the amount of fibre, and fluids in your diet. But if it isn’t working you can switch to laxatives with consultation with your doctor. There are a variety of laxatives such as stool softener, lubricant laxative, stimulant laxative, bulk-forming agents, and many more depending upon your condition, but you must speak with your doctor prior to commencing these supplements.
Their minimal systemic absorption has recognised them as safe to treat constipation but it is recommended to take osmotic and stimulant laxatives for a short duration of time. They may lead to dehydration and electrolyte imbalance in pregnant ladies.
Pregnancy Constipation – when to worry?
You will need to reach out to your medical professional if your constipation in pregnancy has lasted longer than a few weeks. Make sure you tell your doctor what medication you may be on and what supplements you have been taking.
Constipation in pregnancy can be a common physical symptom of pregnancy, but it is very manageable and treatable. Constipation in pregnancy is mainly due to hormonal imbalances, generally a lack of fiber and inadequate fluid. Just balance your diet and add more healthy and fiber-rich options to your daily dietary intake, consume more water, exercise, and enjoy!
References:
Bradley, Catherine S., et al. “Constipation in pregnancy: prevalence, symptoms, and risk factors.” Obstetrics & Gynecology 110.6 (2007): 1351-1357.
Jewell, David, and Gavin Young. “Interventions for treating constipation in pregnancy.” Cochrane Database of Systematic Reviews 2 (2001).
Trottier, Magan, Aida Erebara, and Pina Bozzo. “Treating constipation during pregnancy.” Canadian Family Physician 58.8 (2012): 836-838.
https://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
American Pregnancy Association