Baby Talk May2019

Bump to Birth
Prenatal Nutrition
Eat Your
Way out Of
Constipation
Constipation can be a major issue among
pregnant women and can be quite
uncomfortable to endure too. It can happen
due to a number of reasons including lack of
exercise, improper diet, dehydration, etc.
During pregnancy, one other culprit for constipation could
be an increase in the hormone progesterone, which relaxes
smooth muscles throughout the body, including the digestive
tract. This causes movements in the intestines to become
sluggish.
While there are a few reasons why a pregnant women could
get constipated, there are also a number of different ways to
beat the problem and these include:
• Keeping active and exercising regularly. Safe exercises such
as walking, swimming, and certain yoga moves can all
help ease constipation. Exercising also helps you feel more
energised and rejuvenated!
• Avoid holding back from passing motion when you feel
the urge.
• Some pregnant women experience constipation as the
result of consuming multivitamins with a high content of
iron in them. If you feel this is the case with you, consult
your doctor about switching to a supplement with less iron
in it.
• Drink plenty of water and fruit juices. Some women find
that a glass of warm water or beverage help to get things
moving in the morning.
• Switch to a high-fiber diet. Foods such as whole-grain
cereals and breads, brown rice, beans, and fresh fruits and
vegetables every day.
Eat your way out of constipation!
Foods such as beans, sweet potatoes, kiwi fruit, plums,
apples, nuts and seeds are all known to naturally aid in
relieving constipation.
Here are some recipes to try.
BabyTalk | May 2019 9