7 ways to reduce constipation during pregnancy

Doctor To Thi Hong Nhung, Center for Obstetrics and Gynecology, Tam Anh General Hospital, Hanoi, said that during pregnancy, the increased hormone progesterone relaxes smooth muscles, including intestinal muscles, causing intestinal motility to slow down, causing constipation. A large uterus presses on some nerves, narrowing the space of the digestive tract.

Some people supplement a lot of iron and calcium, which changes the microflora in the intestines, causing the digestive process to slow down. A diet lacking in fiber, pregnant women not drinking enough water, being sedentary, and not going to the bathroom often also cause constipation. Dr. Nhung guides pregnant mothers through the following ways to reduce this condition.

Increase fiber-rich foods

Pregnant mothers should supplement about 28-34 g of fiber per day from dark green vegetables (malabar spinach, amaranth, broccoli, spinach), fresh fruits (papaya, oranges, grapefruit, pears, apples, dragon fruit, bananas), beans, and whole grains. Fiber helps increase stool volume and stimulates bowel movements to work more effectively.

Drink enough 2-2.5 liters of water every day

Water helps soften stools and helps fiber work. Divide the amount of water evenly throughout the day, avoid drinking it in the evening so as not to affect your sleep. In addition to filtered water, you can add broth, unsweetened fresh fruit juice, and milk suitable for pregnancy. Limit consumption of foods that cause constipation such as coffee, processed foods, fried foods, chocolate…

Add foods rich in probiotics

Foods rich in probiotic bacteria such as yogurt and fermented products can maintain the balance of intestinal microflora. Thanks to that, they support digestion, reduce intestinal inflammation, improve nutrient absorption, and reduce constipation. However, pregnant women should be careful to consume fermented foods in moderate amounts.

Exercise gently

Exercise regularly for about 20-30 minutes with yoga exercises, light stretching, and walking to help stimulate bowel movements. If pregnant women work in an office or have to sit a lot, they should stand up and move around, changing positions every 1-2 hours.

Avoid holding back on going to the bathroom

The time in the morning after waking up or after meals is when bowel movements are active, suitable for creating a habit of going to the toilet. When defecating, you should stay relaxed and not push too hard to avoid the risk of hemorrhoids and anal fissures.

Massage the abdomen gently

Massage your abdomen clockwise, take a warm bath, stay mentally relaxed, rest properly, and get enough sleep also improve digestive function. Prolonged stress and anxiety can affect intestinal activity, causing severe constipation.

Stop taking iron or calcium supplements as advised by your doctor

In case of constipation related to supplementing these micronutrients, pregnant women should stop. Your doctor can adjust the dose, change to a type that is easier to absorb, or instruct you on the appropriate way to take it. Arbitrarily giving up medications and micronutrient supplements can cause anemia or affect the development of the fetus.

Dr. Nhung cautioned pregnant women not to arbitrarily do rectal enemas or use laxatives because they can stimulate uterine contractions, negatively affecting the fetus. Pregnant women who experience constipation for two weeks, along with nausea and abdominal pain should see a doctor for treatment advice.