Constipation
Constipation is common complaint in pregnancy. There can be a number of causes, including: hormonal changes, changes in diet and changes in fluid intake (not drinking enough).
Feeling constipated is horrible and can have a huge impact on your day-to-day life and on what you choose to eat and drink.
The following tips will help reduce your risk of constipation, and will also help if you are constipated. If constipation persists, you should talk to your midwife or doctor. Laxitives and other over-the-counter medications should not usually be taken without medical supervision.
T I P S F O R A V O I D I N G C O N S T I P A T I O N
- In pregnancy, you need approximately 25 - 30 grams of fibre per day (see the 'Label Reading Guide' (below) for more information on how to find out how much fibre is in food).
- Aim to eat three regular meals a day. You increase your risk for constipation when you do not eat regular meals.
- Make sure you drink enough fluid. For most people this is about 8-to-10 cups a day. Water is your best option.
- It can help if you train yourself to have a bowel motion at a similar time each day, e.g. after breakfast. This will train your body to work to a routine.
H I G H F I B R E F O O D S
It is really important to have at least three servings of vegetables and two servings of fruit every day. Fruits and vegetables are a very good source of fibre. Leaving the skin of fruits and vegetables on can also help - make sure you thoroughly wash before eating.
Kiwifruit are a particularly good source of dietary fibre and so including one-or-two in you diet every day can make a big difference.
Wholegrain options, such as wholegrain bread, crackers and wholegrain pasta are good sources of dietary fibre - much better than 'white' options, like white bread, wholemeal bread and normal pasta.
E Jeffs © 2016. All Rights Reserved.