Constipation in pregnancy

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Many pregnant women complain of constipation, a common problem during the latter part of pregnancy.  The causes of constipation in pregnancy are three-fold: a decrease in physical activity as pregnancy progresses, decreasing motility of the gut due to hormonal changes, and increasing pressure on the gut by the ever-expanding uterus.

Increase your intake of fibre.

Fibre acts like a broom in the intestines and helps sweep the gut clean. Eat whole-grain/whole-wheat foods instead of refined, processed foods. Avoid food products that are refined as these have not only the fibre removed during processing, but also several vitamins and minerals important for a healthy diet.

Foods that are high in fibre include:

• Whole-wheat/whole-grain bread, rye or seed loaf instead of white bread
• Whole-wheat pasta instead of white pasta
• Whole-grain or brown flour instead of white flour
• All-bran flakes, Special K, Hi-Fibre bran, oats or whole-wheat ProNutro instead of Rice Krispies, Cornflakes or Coco Pops
• Fresh fruits: 2 to 3 fruits per day
• Fresh vegetables: 3 to 5 portions per day
• Eat fruits and vegetables with edible skin, pips and seeds
• Dried fruits e.g. prunes, pears, peaches, apples, raisins
• Dried beans, peas and lentils
• Oat bran: sprinkle onto breakfast cereals, use to thicken soups and gravies, or add to smoothies

Exercise at least 2 to 3 times per week to get the gut moving.

A woman who is just starting an exercise programme should keep her heart rate below 140 beats per minute. Types of exercise that provide the best benefits with the least risk during pregnancy include walking, jogging, stationary cycling, and swimming. Consult with a professional such as a biokineticist with regards to appropriate exercises for pregnant women. (For more info on biokinetics, go to Nicole Picas Biokineticist)

Increase your intake of fluids, especially water, to about 8 glasses per day.

While fibre acts as a broom, water acts as a lubricant to help get the gut contents moving. Whenever increasing fibre intake, always increase fluid intake at the same time to avoid worsening constipation.

If struggling to manage constipation, several nutritional supplements are available from pharmacies.

Nutren Fibre (Nestle) is a nutritionally balanced drink designed to help gastrointestinal function in both constipation and diarrhoea. Nutren Fibre may be added to water or milk. Follow instructions on the tin for preparation.

Try all these tips before using laxatives.

Always consult your doctor when using complementary and over-the-counter medicines.