Constipation is a common issue during pregnancy, but with a few practical strategies, you can find relief. Here are five helpful tips to support your digestive health and promote constipation relief while expecting.
1. Take Probiotics and Prebiotics with Water First Thing in the Morning
Hormonal changes during pregnancy can disrupt your gut balance, leading to constipation. Taking a combined probiotic and prebiotic supplement with a full glass of water on an empty stomach can help. This practice ensures that beneficial bacteria reach your intestines, where they can promote digestive health.
Let’s Talk Science: Probiotics are live bacteria that support a healthy gut microbiome, while prebiotics nourish these beneficial bacteria. Taking them on an empty stomach allows them to bypass stomach acids more effectively, reaching the intestines where they help maintain bowel regularity and support constipation relief.
2. Boost Your Magnesium Intake
Magnesium is important for maintaining digestive health, especially during pregnancy. This mineral helps relax the muscles in your digestive tract, making it easier for stool to pass. Incorporate magnesium-rich foods such as spinach, nuts, and seeds into your diet. If needed, magnesium citrate supplements can offer additional support.
Let’s Talk Science: Magnesium citrate draws water into the intestines, which softens stools and stimulates peristalsis (the muscle contractions that move food through the digestive tract). This process can help promote regular bowel movements and offer relief from constipation during pregnancy.
3. Add Chia Seeds to Your Diet
Chia seeds are a fantastic addition to your pregnancy diet if you're dealing with constipation. They are rich in soluble fiber, which absorbs water and forms a gel-like substance in the digestive tract. This helps bulk up stool and makes it easier to pass.
Let’s Talk Science: When chia seeds come into contact with water, they swell and form a mucilaginous gel. This gel increases stool bulk and improves consistency, facilitating easier bowel movements and supporting regularity, which can be particularly helpful during pregnancy.
4. Stir Coconut Oil into Your Favorite Beverage
Pregnancy can slow down digestion, leading to constipation. Adding coconut oil to your tea or coffee may offer some relief. Start with a small amount—1 teaspoon—and gradually increase to 1 tablespoon as your digestive system adjusts. Coconut oil’s medium-chain triglycerides (MCTs) help lubricate the digestive tract, making it easier for stools to pass.
Let’s Talk Science: The MCTs in coconut oil stimulate bile production, which supports digestion and facilitates smoother bowel movements. This lubrication effect reduces friction in your intestines, helping to ease stool passage and reduce constipation during pregnancy.
5. Consider Gentle Exercise Like Swimming
Physical activity can be a valuable tool for combating constipation, and swimming is a gentle yet effective option. The buoyancy of the water reduces stress on your body, while the movement stimulates your digestive system. Even light swimming can contribute to better bowel function.
Let’s Talk Science: Exercise, including swimming, enhances gut motility by stimulating the digestive muscles. This increased activity helps move food and waste through your intestines more effectively. The water’s gentle pressure also applies soothing pressure to your abdomen, which can help stimulate bowel movements and alleviate constipation.
By incorporating these practical tips into your daily routine, you can support your digestive health and find relief from constipation during pregnancy. From taking probiotics and prebiotics to including chia seeds in your meals, each method offers a way to promote constipation relief and ease your journey.
Disclaimer: These tips are intended to support digestive health and help manage constipation during pregnancy. Consult with your healthcare provider before making any changes to your diet or routine to ensure they are appropriate for your specific needs and circumstances.