Pregnancy is an incomparable, happy, but often challenging period. Difficulties and discomforts will certainly arise during the 9-month journey. Constipation is one of the unpleasant but quite common side effects: according to some surveys, even every second woman encounters it at some stage of pregnancy. Moreover, the problem can make the days or even weeks after childbirth miserable. In our article, you can find out the causes of constipation during/after pregnancy, and we also give you tips for effective treatment!
What causes constipation during pregnancy?
Constipation in general can have several possible causes, such as a low-fiber diet, too little fluid intake, or a sedentary lifestyle. Difficulty having a bowel movement can also be a symptom of other digestive problems, such as irritable bowel syndrome (IBS).
Pregnancy changes the way a woman’s body works, inside and out. One such important change is that hormone levels fluctuate, causing the gut muscles to relax. In particular, the increase in the level of the hormone progesterone causes the so-called smooth muscles of the body to become relaxed. This causes the digestive system to slow down and waste material to move more slowly than usual.
An iron-containing dietary supplement taken to avoid iron deficiency anemia during pregnancy can also cause constipation, especially in high doses.
In the later stages of pregnancy, the pressure exerted by the growing uterus on the rectum can also be the cause of constipation.
Are you worried if you experience constipation during pregnancy?
Constipation can be extremely unpleasant even as a non-pregnant mother, so if it happens during pregnancy, it is quite natural that it may cause concern. However, you should know that it is basically a normal phenomenon that occurs due to the hormonal and physical changes that occur during pregnancy.
In addition, it happens that constipation is a sign of other health problems. If it alternates with severe abdominal cramps, bloody stools or diarrhea, see your doctor, who can conduct a thorough examination.
If constipation is left untreated and lasts for more than two weeks, it can lead to other complications, such as hemorrhoids.
What about postpartum constipation?
Unfortunately, constipation can occur not only during pregnancy, but can also continue after childbirth. There are many reasons for this:
- Your body’s progesterone level is still high and it will take time to normalize.
- You are experiencing the after-effects of the anesthesia you received during the caesarean section.
- The tissue around the anus is torn, making defecation uncomfortable.
- You gave birth to a big baby.
- Your pelvic floor muscles are damaged, making it harder to pass stool.
What can you do about constipation?
Before treating the problem with medication, you might want to try some natural practices. These steps can help relieve constipation during and after pregnancy:
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- Eat lots of fiber! With a diet rich in fruits, vegetables, whole grains and legumes, you will get the antioxidants necessary for a healthy pregnancy, as well as the valuable dietary fibers that help relieve constipation.
- Move regularly! Exercise improves digestion, promotes gastric emptying and increases bowel movements. If you are not sure what and how much sport you can do while pregnant , consult your doctor or a physiotherapist.
- Stay hydrated! Drink at least 2 liters of pure or home-flavored water every day – enough so that you never feel thirsty.
- Drink lemon water (1 tablespoon of lemon juice in a glass of warm water) every morning after waking up!
- Eat smaller portions, more often! Meals consisting of larger portions can overload your stomach and slow down your digestion even more.
- Add plantain husks to your diet! This plant fiber can absorb up to twenty times its own weight in water. It increases the mass of stool and makes it looser in texture, so it leaves the body more easily.
- Take a probiotic preparation on a daily basis ! Beneficial bacteria can contribute to a healthy gut flora and good digestion.
- If you need an iron preparation, choose an organic form (e.g. iron bisglycinate) , which is gentle on the digestive system, and make sure you take the right dose!
EXTRA TIP: Soak 4-5 prunes in 1-2 dl of water in the evening, then eat on an empty stomach the next day and drink the water. Plums have been used since ancient times as an excellent and gentle natural laxative.