Pregnancy can be one of the most beautiful experiences of a woman. But this road can also be a season full of discomforts such as nausea, dizziness, back pain, heartburn, vomiting and one of the most common complaints, constipation.
In this article I will tell you how to relieve constipation in pregnancy with small changes in habits and improving the diet, mainly including foods rich in fiber that also provide important nutrients for pregnant women. I will also give you some fiber-rich recipes that are ideal for pregnancy.
When does constipation appear in pregnancy?
Up to more than a third of women who are pregnant often suffer from constipation. Constipation in pregnancy can be favored by different causes:
Mainly the production of progesterone, which relaxes the muscles and slows down digestion. The least physical activity during this stage. Changes in eating caused by nausea and changes in taste. As the fetus is growing and putting a lot of weight on the intestines, digestion can be disturbed. Some supplements, especially iron and calcium, can promote constipation.
To avoid and solve this nuisance, they agree Introduce fiber-rich foods into the diet such as fruit, vegetables, whole grains, legumes, nuts and seeds.
pregnant women they should get between 25-30 grams of fiber daily. It is also advisable to eat 5-6 meals of small portions throughout the day so that digestion is easier, drink enough liquids and move regularly. Pharmacy laxatives are not recommended.
If the problem persists, going to the bathroom is painful or there is blood, it is important to seek an expert so that hemorrhoids do not form, which can still aggravate the problem. But with a good diet and some guidelines it is possible to improve the discomfort.
High fiber foods for constipation during pregnancy
These can be especially useful during pregnancy. foods for constipation:
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raspberries
A cup of raspberries has 8 grams of fiber, plus other nutrients like vitamin C, which is important for absorbing iron and for the formation of bones and teeth of the baby. It is ideal to take raspberries with yogurt, salads, cereals or smoothies.
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Peas
Peas are champions in fiber, since a cup contains up to 9 grams. Add peas three times a week to your stews, salads, stir-fries, soups, or try making a pea hummus to snack between meals.
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pears
Pears, apart from fiber, contain other important nutrients during pregnancy such as folate, which is essential especially at the beginning in the first months. Eat whole pears with the skin on a couple of times a week, or make caramelized pears in the oven for an easy dessert.
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Lentils
Lentils are, without a doubt, the perfect superfood for pregnancy. One cup contains 15.5 grams of fiber and is also rich in magnesium, B vitamins and iron, necessary for the pregnant body.
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Broccoli
Broccoli, in addition to fiber, is rich in iron and calcium and a good ally for a healthy pregnancy. Have a cup of broccoli every second day.
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Wheat pasta
Whole wheat pasta is rich in fiber, nutrients and also easy to prepare, which especially suitable at the end of pregnancywhen women tend to be more tired and need an extra supply of energy.
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Probiotics and prebiotics
Fermented foods such as yogurt, kefir or fermented vegetables contain probiotic bacteria, that is, good bacteria for intestinal health that can help improve the regularity and consistency of stool, so it is convenient to eat them daily. This is one of the different benefits of probiotic foods in pregnancy.
The prebiotic foods they contain indigestible substances that nourish the bacteria in the intestine and help them to develop. Prebiotic foods include cooked and cooled potatoes and cereals, garlic, onion, leeks, asparagus, bananas, barley, cocoa, green plantains and algae. Try to introduce these foods daily.
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Quinoa
Quinoa is one of the pseudocereals richer in fiber. Very versatile in the kitchen, ideal to make a large pot when we have more strength and enjoy during the following days accompanied by baked vegetables, raw vegetables or in breakfast porridge.
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Apple
The apple is an ideal fruit to eat as it is, in salads, with cereals or yogurt… and always carry some in your bag in case hunger strikes us.
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Brussels sprouts
Brussels sprouts contain 4 grams of fiber per cup. As its flavor can be strong, we can try preparing them in the oven. In addition they are rich in vitamin C, folate and vitamin K. They are, without a doubt, the ideal vegetable for pregnant moms.
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Prunes and other dried fruits
The prunes and other dried fruits, such as apricots, figs or dates should be part of the diet of moms if they have trouble going to the bathroom, because they help prevent constipation and, in addition, they are rich in other nutrients such as group B vitamins, vitamin A, E, K and minerals such as iron and magnesium, important at this stage for the development of the baby’s bones, nervous system and teeth. They also provide abundant potassium, which helps control blood pressureand its sugars can provide the necessary energy.
On the other hand, date consumption is associated with strengthening the muscles of the uterusTherefore, they are considered especially recommended for the future mother. Choose the version without sugar and without additives such as sulfites and combine them with nuts for a perfect snack.
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Oatmeal
There are many benefits of oats, but for the purposes of constipation in pregnancy, it is interesting to know that a single cup of this cereal contains 5 grams of fiber and, in addition, it provides magnesium and iron, which are necessary for the development of the baby.
Try to include them in your breakfasts with chia or flax seeds, banana or apple and peanut or almond butter for a complete breakfast or prepare a tray of oatmeal bars or cookies for a nutritious snack.
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chia seeds
Chia seeds are champions in fiber and other nutrients like Omega 3 fatty acids important for the development of the baby’s brain. Sprinkle them on yogurt or cereal, add them to salads and doughs, or prepare a chia pudding or jam for snacks.
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Almonds and other nuts
Nuts and seeds, such as almonds and hemp, stand out for their contribution of fiber and other nutrients and constitute a perfect food for pregnant women.
In addition they are ideal to carry when hunger strikes. We can add a bag of nuts and dried fruit to the bag that we are going to take to the hospital.
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Kiwi
Kiwi is a popular constipation remedy, and for good reason, as this small fruit contains a good amount of fiber and a type of enzyme with beneficial effects on digestion.
Includes every day one or two kiwis in your breakfasts, snacks or dessert.
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Green leaves
All green leafy vegetables are our allies at this stage of the woman. Take a cup daily.
Recipes for pregnant women with constipation
I leave you three recipes with foods high in fiber and other important nutrients in pregnancy: a complete salad that is easy to transport, a nutritious lentil curry and some oatmeal and plum bars ideal for snacking.
1. Baked broccoli and quinoa salad
Preparation: 15 minutes – Cooking: 25 minutes
A rich, complete and easy salad to make. Ideal for making a huge tray and thus having food ready for several days or to take to work.
Ingredients (4-6 servings):
For the vinaigrette:
8 tablespoons olive oil 3 tablespoons lemon juice 2 teaspoons honey or maple syrup 2 teaspoons mustard Black pepper Salt
Preparation:
Preheat the oven at 200 degrees. Wash the broccoli well, cut it into florets, and then cut each one in half. Place on a baking tray, spray with the 2 tablespoons of oil, salt and pepper and bake about 25 minutes. In the last 5 minutes, add the nuts to toast.In a pot, combine the quinoa with the water and a pinch of salt. Bring to a boil, cover, reduce heat, and cook until the water evaporates, about 15 minutes.To assemble the salad put the beans in a bowl. Remove the core of the apples and the stem of the kale. Dice the apple and chop the kale and add everything to the beans. Add the cooked quinoa, broccoli, and blueberries, and mix well.Mix all the vinaigrette ingredients, test the flavor and add next to the salad and mix. Sprinkle with the nuts and mix.
2. Lentil and sweet potato curry
Preparation: 10 minutes – Cooking: 40 minutes
Another example of an easy recipe that you can prepare a lot of when you feel more energetic for when you get home tired. It is also a recipe that freezes well and that you can even have ready for the time the baby arrives.
Ingredients (4 servings):
At your service:
4 tablespoons coconut yogurt fresh coriander hot chili flakes
Preparation:
peel and chop onion, garlic and ginger. Peel the sweet potatoes and cut into cubes.In a pot, heat the oil. Add the onion, garlic and ginger and fry about 10 minutes.add the spices and give it a couple of turns in the pan to release the aroma. Add the rest of the ingredients, bring to a boil, lower the heat and cook about 30 minutes until the lentils and sweet potato are cooked. If necessary, add a little more water.taste the tastecorrect and add a little lemon juice. Serve with coconut yogurt and fresh coriander.
3. Oatmeal and plum bars
Preparation: 10 minutes – Cooking: 40 minutes
During pregnancy it is convenient to always have healthy snacks on hand. You can prepare double the amount of these bars and freeze half of them, which will come in handy at the end of pregnancy and also once the baby is born, for breastfeeding moments.
Ingredients:
150 g almond flour 80 g rolled oats 20 g chia seeds 4 tablespoons coconut flour 1/2 teaspoon cinnamon 80 ml maple syrup 80 ml coconut oil 4 tablespoons almond butter
For the plum jam:
250 g prunes…
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