Irregular bowel movements that cause a bloated, gassy, clogged-up feeling are a very regular pregnancy complaint. Constipation is common during pregnancy. Almost three out of four pregnant women will experience constipation and other bowel issues. From over-the-counter pills to natural cures, there are a whole host of remedies available for relieving constipation. But when pregnancy’s involved, the number of solutions shrinks. 

Here's what you can do if you're feeling stopped up.

 

When does constipation generally start during pregnancy?

 

 

 

An increase in the progesterone hormone during pregnancy causes the relaxation of your body’s muscles. That includes your intestines. And slower moving intestines means slower digestion. This can lead to constipation. Constipation tends to start as early as progesterone levels rise, around the second to the third month of pregnancy. It may get worse as the pregnancy progresses and your uterus grows.

 

What causes constipation during pregnancy?

 

 

As with many other pregnancy symptoms, pregnancy hormones are the culprit behind constipation. Progesterone causes the muscles in your bowels to relax, allowing food to hang around longer in the digestive tract. The upside is there's added time for nutrients to be absorbed into your bloodstream and reach your baby. The downside is you end up with a waste-product traffic jam. Your expanding uterus also takes up valuable space usually occupied by your bowel, cramping its usual activity.

 

What can I do about constipation when I'm pregnant?

 

You don't have to resign yourself to nine months of discomfort. There are plenty of tactics to combat colon congestion.

 

 

 

• Fight back with fibre. A diet high in fibre helps prevent constipation. It also supplies pregnant women with vitamins and antioxidants. Pregnant women should try to consume 25 to 30 grams of dietary fibre each day to stay regular and healthy. Good choices include fresh fruits, vegetables, beans, peas, lentils, bran cereals, prunes, and whole-grain bread. Try cutting up some raspberries, apples, bananas, figs, and strawberries for a refreshing fruit salad. Or roast some sweet corn, Brussels sprouts, and carrots for a delightful side dish. Going for the green can also help you go, in both the form of leafy green vegetables and kiwi fruit, which packs a potent laxative effect. Try adding some bran or psyllium to your diet, starting with a sprinkle and increasing as needed. Be sure to check with your doctor first before you do this and do not go overboard, since these fibre powerhouses can carry away essential nutrients before they can be absorbed. 

 

 

• Drink up. It’s important to stay hydrated during pregnancy. That might mean doubling your water intake. Pregnant women should drink at least eight 12-ounce glasses of water a day. This will help keep your bowels soft and moving smoothly through your digestive tract. You can also turn to warm liquids, including that health spa staple, hot water and lemon, to stimulate peristalsis (the intestinal contractions that help you go). Prune juice is a good pick for truly tough cases since it's a mild laxative.

• Don't max out at mealtime. Big meals can overtax your digestive tract, leading to things getting backed up. Try eating six mini-meals a day rather than three large ones, and you might also experience less gas and bloating.

 

• Don't chow down. Try breaking up your daily food intake into five or six smaller meals to help with constipation relief. This will allow the stomach to digest food without having to work overtime, and allow it to transfer food to the intestine and colon smoothly. Eating large meals can overload your stomach and make it harder for your digestive system to process what you’ve consumed.

 

• Consider your supplements and medications. Ironically, many of the supplements and medications that do a pregnant body good (prenatal vitamins, calcium and iron supplements, and antacids) can exacerbate constipation. So check with your doctor about alternatives (such as slow-release iron supplements) or adjustments in dosages until the situation improves. Also, ask your doctor about taking a magnesium supplement to help fight constipation. Taking it at night may relax achy muscles and help you sleep better, too.

 

• Get your fill of probiotics. The probiotic acidophilus, found in yoghurts that contain active cultures, stimulate the intestinal bacteria to break down food better to keep things moving. You can also ask your doctor to recommend a good probiotic supplement in capsules, chewable or powder form that can be added to smoothies.

 

 

• Keep moving. Regular physical activity can help reduce constipation. Exercise stimulates your bowels. Pregnant women should try to exercise three times a week for 20 to 30 minutes each. The options for exercise are endless. Try walking down your favourite hiking path, swimming at your local gym, or practising prenatal yoga on a relaxing afternoon. Check with your doctor about what exercises are safe for you.

 

• Do your Kegels. Straining when you're constipated (along with simply being pregnant and giving birth!) can cause your pelvic floor muscles to weaken, but regular Kegels can help keep those muscles stronger. 

 

• Talk with your doctor. Let your provider know if at-home measures aren't getting things moving. She may recommend over-the-counter meds like docusate or polyethylene glycol.

 

Karihome Mama Milk

 

 

Karihome Mama Milk Contains Complete Nutrition For Pregnant Mothers & Nursing Mothers. Rich in 8 Key Nutrients To Help Mothers and Kids through the stages before pregnancy, during pregnancy and lactation. It contains DHA and high levels of natural calcium as it is very important during pregnancy to help the development of strong bones and teeth. Goat milk’s protein is also easier to digest than cow milk so that it can avoid digestion issues. Thus, Karihome mama milk is suitable to be taken during pregnancy. 

 

Constipation relief during pregnancy is common, and it can be remedied.

Just follow the steps above to help ease the discomfort of backed-up bowels while you wait for your little one to arrive.

 

 

You can try Karihome Mama Milk, by fill-up the form for the sample here!