Are you pregnant and suffer from discomfort and/or abdominal pain, increased stool volume and consistency, as well as increased stool effort? In this case, you could be suffering from the so-called gestational constipation. It is estimated that approximately half of women will suffer from discomfort at some time during their pregnancy, especially in the last trimester.
What is gestational constipation?
During pregnancy, there are a number of physiological and anatomical changes that predispose women to develop what we know as constipation, characterized by a decrease in bowel movements.
These changes involve the increase of a female hormone that regulates the menstrual cycle and that is crucial for pregnancy: progesterone. It effect is the relaxation of the muscles of the body, in which the intestines are included. If the intestines slow down, digestion slows down and ends up producing constipation. In addition, during the gestation period, there is a decrease in motilin, a hormone that, as the name suggest, helps regulate intestinal motility.
What can I do to relieve the symptoms?
To end gestational constipation there are several remedies that you should consider:
- Fiber-rich diet: Eating foods rich in fiber not only prevents constipation but also provides vitamins and antioxidants. It is advised to consume between 25 and 30 grams of dietary fiber each day.
- Distribute daily food intake in 5 or 6 small meals: reducing the name of meals per day without reducing the amount of food intake helps not to overload the stomach and facilitate digestion to your digestive tract.
- Drink large amounts of fluid: hydration is very important during pregnancy, as it helps the intestines soften and there is a smoother movement in the digestive system. The World Health Organisation (WHO) recommends drinking at least two liters of water a day in pregnant women.
- Routine physical help: There are many options for exercise, but the most recommended are swimming, walking and doing prenatal yoga. It is advised to exercise, between 20 and 30 minutes 3 times per week. The benefits are remarkable in the stimulation of the intestines, they favor its functioning. If you have doubts about what exercises are or are not suitable for your condition, you can check with your doctor.
- Probiotics: In the intestine, we find many bacteria important for proper functioning. Probiotics help repopulate the intestinal microbiota. Yogurt or sauerkraut are some of the foods with probiotics.
If following these recommendations you can not end constipation, your doctor can recommend a safe option for your gestational state.
