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Constipation is a common concern for many expectant mothers, often caused by hormonal changes and the physical adjustments the body undergoes during pregnancy. As the uterus enlarges, it may exert pressure on the intestines, which can slow down digestion and make bowel movements less frequent. Although usually temporary, constipation can lead to considerable discomfort. Fortunately, several effective and safe strategies are available to help manage it during pregnancy.
What Dietary Changes Can Help Relieve Constipation in Pregnancy?
One of the most effective methods for easing constipation is increasing dietary fibre intake. Fibre adds bulk to the stool and supports regular bowel movements. Expectant mothers are encouraged to consume between 25 to 30 grams of fibre per day. Foods rich in fibre include whole grains (such as oats, brown rice, and wholemeal bread), fruits (like apples, pears, and berries), vegetables (including broccoli, carrots, and spinach), and legumes (such as beans, lentils, and chickpeas).
It is advisable to increase fibre gradually to prevent bloating and gas. In tandem, adequate water intake is essential to ensure that the fibre can work effectively without leading to further discomfort.
Why Is Hydration Important During Pregnancy?
Dehydration can exacerbate constipation. When fluid levels are low, the body compensates by drawing more water from the colon, resulting in harder stools that are more difficult to pass. Staying well-hydrated supports smoother digestion and softens stool consistency.
Water should be the primary source of hydration, though natural fruit juices can also contribute. It is best to avoid beverages high in caffeine, such as coffee or certain teas, as they can have diuretic effects that may worsen dehydration. Keeping a water bottle on hand and sipping regularly throughout the day can make a significant difference.
How Does Physical Activity Support Digestive Health?
Regular physical activity is beneficial during pregnancy, not only for general health but also for maintaining healthy digestion. Exercise stimulates intestinal muscles, encouraging more efficient movement of food through the digestive tract.
Safe and gentle options such as walking, prenatal yoga, or swimming can be especially helpful. Aiming for at least 30 minutes of moderate exercise on most days is generally recommended, though it is important to consult a healthcare provider before starting any new fitness routine.
Can Smaller Meals Improve Digestion?
Large meals can place stress on the digestive system, potentially worsening constipation. Eating smaller, more frequent meals helps regulate digestion and may reduce the likelihood of experiencing discomfort.
This approach allows the body to process food more steadily. Pregnant individuals are advised to have five to six smaller meals each day instead of three large ones. Eating slowly and mindfully also aids in more efficient digestion.
Frequently Asked Questions about Constipation during Pregnancy
1. Are probiotics useful for constipation during pregnancy?
Probiotics can support gut health and may help alleviate constipation, but it is advisable to consult a healthcare provider before starting any supplement.
2. Can prenatal vitamins cause constipation?
Yes, some prenatal vitamins—especially those containing iron—may contribute to constipation. Discussing alternative formulations with a doctor may help.
3. Does lack of sleep influence constipation?
Poor sleep can affect digestion and overall bodily function. Maintaining good sleep hygiene can support regular bowel movements.
4. Are there foods that should be avoided?
Yes, processed foods and those low in fibre, such as white bread, fried foods, and sugary snacks, may worsen constipation and should be limited.
Schedule an Appointment at Pantai Hospitals
While constipation during pregnancy is common, prolonged symptoms should not be ignored. At Pantai Hospitals, our specialists offer expert guidance and personalised care for expectant mothers experiencing digestive discomfort. Early consultation can improve comfort and support a healthier pregnancy journey.
To make an appointment, please visit our website or download the MyHealth360 application from the Google Play Store or Apple App Store.
Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.
