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Fibre, fluids and fitness

Tips for constipation relief during pregnancy

Susan Spicer,

Originally published in Today's Parent October 1998

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Most women experience some degree of constipation during pregnancy. Increased progesterone production, meant to relax muscles that will be involved in labour, also decreases the tone and movement of the smooth muscles of the intestine. Less water is absorbed into the colon, and on top of that, by late pregnancy there is pressure on the intestine from the enlarged uterus. Iron supplements, commonly prescribed for pregnancy, can aontribute to constipation.

To relieve this uncomfortable condition, include naturally laxative foods in your daily diet, such as:

whole grain breads, bran muffins, bran cereal, date squares
fibrous fruits: apples with skin, blueberries, pears with skin, mango, cantaloupe, banana
dried fruits: apricots, prunes, figs, dates, raisins
fibrous vegetables: beans, broccoli, brussels sprouts, carrots, cabbage, cauliflower, corn, parsnips, peas, potatoes with skin, sweet potatoes, canned tomatoes, turnips
cooked dried beans
nuts and seeds

As the fibre moves through the digestive tract, it absorbs water and softens the stool, thus speeding up its passage. So it's important to drink plenty of fluids - water, milk, weak tea and juice are recommended.

Finally, daily exercise, such as a brisk walk, will also help get things moving again.

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