Constipation in pregnant women is a common thing. An increase in the hormone progesterone that occurs in pregnant women can be one possible cause. Constipation in pregnant women can be prevented by increasing fiber intake, water, and exercising.
The hormone progesterone, which increases during pregnancy, has a relaxing effect on smooth muscles throughout the body, including the digestive tract. Thus, the intestines will move more slowly and absorb more water. This is what causes constipation. In addition, an enlarged uterus and pressure on the intestines, a low-fiber diet, and consumption of blood-boosting drugs also contribute to constipation in pregnant women. If not treated, this constipation over time can also cause stomach acid to rise and hemorrhoids.
Preventing and Overcoming Constipation in Pregnant Women
Preventing and overcoming constipation during pregnancy is actually not difficult, namely by adjusting your diet and lifestyle. Here are the ways you can do it:
1. Consumption of high-fiber foods
Fiber is considered effective in preventing or relieving constipation because it has two benefits, namely speeding up the work of the digestive system and making stools softer. Fiber can be obtained from vegetables, nuts, fruits, seeds, and whole grains. Make sure you consume 25-30 grams of fiber per day. As a reference example, 1 apple contains about 5 grams of fiber, while 1 mango contains 2.5 grams of fiber.
2. Drink enough water
When the intestines move more slowly, this organ of the body absorbs more water, making stools harder. Therefore, the need for body fluids in sufficient quantities is very important to prevent constipation in pregnant women. It is recommended for those of you who are pregnant to drink 8-12 glasses of water per day. Avoid caffeine because caffeine can increase the volume of urine and even make you dehydrated.
3. Sports
In addition to consuming fiber and meeting the body's fluid needs, regular physical activity can also help prevent constipation in pregnant women. Light exercise, such as walking or swimming for 20-30 minutes every day three times a week is considered sufficient for pregnant women. However, it is advisable to consult a doctor regarding physical activities that are safe to do during pregnancy.
4. Anticipate the side effects of iron
Pregnant women need more iron and folic acid intake to maintain pregnancy and prevent anemia. However, blood-boosting supplements in the form of iron can cause side effects of constipation and gastrointestinal discomfort. To overcome this problem, pregnant women can consult a gynecologist to get the best advice and the choice of suitable blood-boosting supplements to prevent constipation.
5. Consumption of probiotics
Probiotics are beneficial bacteria found in food. Probiotics can improve digestion and reduce bad bacteria in the intestines. These good bacteria are considered safe for consumption during pregnancy. Therefore, probiotics can be an option to help relieve constipation and diarrhea in pregnant women. Probiotics can be obtained by consuming yogurt and drinks containing probiotics.
If the above methods do not work, it is advisable to consult a gynecologist. Pregnant women are not recommended to take any drugs or supplements without consulting a doctor first.