Foods rich in fiber to avoid constipation in pregnant women

 

Constipation is one of the most common disorders during pregnancy. There are many pregnant who suffer from this disorder at some point in pregnancy as the number of bowel movements decreases considerably due to limited bowel movements. This discomfort can lead to other complications such as hemorrhoids during pregnancy, a very annoying situation for pregnant women.

But why does this happen? How to avoid constipation in pregnant women? What foods are recommended to alleviate this situation? We’ll tell you then.

What is the cause of constipation in pregnant women?

constipation
Constipation in pregnant women

This disorder is due to an increase in progesterone, which causes a decrease in the activity of the smooth muscle of the colon. By reducing the activity of this muscle, there is a lengthening of the transit through the intestine, a problem that is complicated as the state of pregnancy advances.

There are also other factors that can influence constipation in pregnant women. This is the increase in the size of the uterus as the size of the fetus increases. This is a great obstacle to intestinal transit.

Iron supplements, which are sometimes necessary during pregnancy, also affect intestinal transit.

Fiber-rich foods during pregnancy

nuts
Foods to avoid constipation during pregnancy

In order to avoid the discomfort derived from constipation during pregnancy, it is usually necessary to make a change in lifestyle, especially with regard to diet. It is advisable to consume foods rich in fiber, such as the following:

  • Nuts
  • Wholemeal bread
  • Lettuce
  • Chard
  • Raw carrots
  • Spinach
  • Asparagus
  • Pumpkin
  • Kiwi
  • Avocado
  • Oatmeal
  • Green beans

Of course, despite the fact that there are many foods between fruit and vegetables rich in fiber, it is advisable to avoid the most astringent foods such as, for example, bananas, sugar and even rice. These foods are not very helpful as they harden the stool, which is the opposite of what we are looking for for pregnant women who suffer from constipation.

Fluids and moderate exercise for pregnant women

pregnant exercise
Yoga in pregnancy

In addition to eating a healthy diet rich in foods with fiber, moderate physical exercise is recommended for pregnant women to avoid constipation. The movement will help to activate the intestinal transit, so digestion will be lighter. Exercises such as swimming, yoga for pregnant women or walking are the most suitable, especially if you have never practiced any physical activity. If you exercise regularly, you can continue to do the same.

Finally, increasing the amount of daily fluids is another of the medical recommendations to avoid constipation in pregnancy. Increase the intake of water or infusions so that the intestinal transit works more regularly. Of course, it is advisable to avoid caffeinated drinks such as coffee or soft drinks since they can inflame the abdominal area and cause discomfort.

Remedying constipation in pregnant women is the best way to enjoy a healthy and comfortable pregnancy, as far as possible, of course.

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