What to eat to avoid constipation during pregnancy

What to eat to avoid constipation during pregnancy

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One of the biggest drawbacks that a pregnant woman encounters at the end of pregnancy, accompanying heartburn, insomnia and heavy digestion, is constipation. The constipation during pregnancy it is aggravated by the increase in volume of the body, both physical, by the growth of the fetus, and blood.

The constipation in pregnancy It can occur in any month, but it is the last trimester, when your body undergoes various changes, when it begins to directly affect the gastrointestinal tract. What are these changes?

- Space
The stomach, small intestine and large intestine are boxed in, so that the ability to digest is compromised.

- Muscle relaxation
Relaxed muscles make food move very slowly through the gastrointestinal tract, facilitating maximum absorption of both water and nutrients and increasing the effectiveness of digestion, but increasing, on the other hand, the risk of constipation.

- Fetus size
The pressure that the fetus exerts on the end of the gastrointestinal tract and on the pelvic floor makes the expulsion of stool more difficult as well.

For fight constipation There are basically two alternatives: one, soften the stool by increasing fluid intake and, another, increase the volume of stool by increasing fiber intake.

Increasing your fluid intake is ideal in pregnancy, since, in addition to helping to fight constipation, improves fluid retention and thus reduces the risk of edema. It is recommended, above all, water, although infusions (preferably without caffeine) are another very interesting option.

High fiber foods, Like legumes (lentils, chickpeas, or even peas, one of the most popular fresh legumes), they are a very healthy option, since they also contain other nutrients such as proteins of high biological value and minerals.

We must not forget the fruits, remembering that the pulp and the skin are usually the richest parts in both fiber and micronutrients; and raw vegetables, such as carrots or lettuce, or cooked, such as broccoli or spinach, which provide large amounts of fiber as well as micronutrients.

In addition to whole grains and / or pasta, the nuts and dried fruits They are another possible source of fiber in pregnancy, although it is advisable to limit the consumption of dried fruits due to their high sugar content. The nuts They are ideal for their nutritional profile - unsaturated fatty acids, vitamins, minerals and fiber - and because they are usually very well tolerated by pregnant women.

A excess fiber, However, it is something undesirable in pregnancy, since it hinders the absorption of some minerals that are very necessary for the correct development of the fetus, such as calcium and iron, in addition to causing flatulence, which is very uncomfortable, especially in these last weeks. As long as the contribution remains within the recommendations of 25-30g maximum daily, the problems of malabsorption are minimal.

Takes care your diet during your pregnancy and you will be taking care of your health.

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Video: 4 simple tips to reduce constipation during pregnancy. Nourish with Melanie #134 (December 2022).