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Pregnant women with constipation should eat what to quickly recover?

Common causes can be due to not drinking enough water, not eating enough fiber, not exercising or sedentary, taking iron pills or vitamin supplements, due to the large growth of the fetus…

Signs of constipation during pregnancy are hard, dry stools, sad but not able to go, have to push hard, take a long time, usually less than 3 times / week. In addition, there are some symptoms such as bloating, abdominal pain, nausea or loss of appetite.

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Pregnant women with constipation should eat what? (Illustration)

Pregnant women with constipation should eat what?

Constipation can start in about the first 3 months of pregnancy and has many effects on the course of pregnancy in the following months. By the third trimester of pregnancy, about half of all pregnant women experience constipation. When experiencing this situation, pregnant women need to pay attention to supplement the following nutritional groups:

Add fiber-rich foods

Fiber plays a very important role to help relieve or treat constipation effectively. Fiber helps to better absorb water, soften stools and promote the easier movement of waste out.

Every day, pregnant women should add about 25-30g of fiber / day and should not eat too much that can lead to diarrhea. Foods rich in fiber to treat constipation for pregnant women include:

– Carrot: Contains many ingredients beta carotene, vitamin B9, vitamin B1, vitamin B2, vitamin C, protein, calcium, phosphorus, crude fiber…helps laxatives and soothes the stomach.

– Sweet potato: Containing very little fat and no cholesterol due to its high fiber content, both tubers and sweet potato vegetables are laxative foods, preventing constipation very well for pregnant women. However, pregnant women should note that sweet potatoes should not be eaten too much because it can cause indigestion or obesity due to excess sugar.

– Seaweed: As a low-calorie food, the ingredient Alga alkane mannitol helps to nourish the beneficial bacteria in the intestines, making food digest faster, eliminating waste products left in the intestines sooner. Therefore, seaweed becomes a food to help pregnant women prevent constipation and promote effective excretion.

– Red pumpkin: With a safe and natural sweetness, pumpkin is a very useful food for pregnant women. This is a rich source of iron, zinc, vitamins A, E, C, B6 to help supplement sugar levels for the body, prevent anemia common in pregnant women.

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Vegetables contain a lot of fiber which is very good for the digestive system of pregnant women. (Illustration)

– Asparagus: With low sugar content, high fiber, low fat, asparagus is not only used for weight loss but also contains a lot of water and fiber which is very good for pregnant women with constipation.

– Potato: Very rich in nutrients and easy to digest to help the fetus develop comprehensively and protect health during pregnancy. In addition, potatoes also contain a lot of crude fiber that helps accelerate cholesterol metabolism and bowel movements to help laxatives, very useful for the digestive system.

– Corn: Is a cereal with high fiber content, helps promote bowel movements, accelerates the excretion of constipation during pregnancy. Besides, corn also brings many benefits such as regulating blood pressure, laxative, increasing metabolism, but women should avoid eating too much, which can easily cause abdominal pain, nausea, and bloating.

– Soy bean: Dubbed the “king of beans” thanks to its high protein and fiber content, which is beneficial for the development of the fetus, helps promote metabolism, and prevents constipation.

In addition to these foods, there are a number of other foods such as lentils, cabbage, peas, taro… that are good in the digestive process, making it easier for pregnant women to have bowel movements.

Add fruit, fresh fruit

Fruits and juices are effective in treating constipation for pregnant women because they contain high levels of fiber and vitamin C, are used to supplement minerals, the digestive system works smoothly and add water. for body. Pregnant women can eat fruits directly or drink juice at snacks and desserts right after the main meal.

Some fruits for constipation treatment for pregnant women are suitable such as:

– Apple: Apples contain a rich content of minerals such as magnesium, potassium, manganese, phosphorus, potassium, pectin, sulfur… Besides, apples also contain insoluble fiber to help fight constipation and nutrients. Soluble fiber helps lower cholesterol.

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Apple is a fruit that pregnant women should eat to treat constipation. (Illustration)

– Ripe papaya: Ripe papaya is a fruit capable of supporting digestion and preventing constipation. Ripe papaya flesh is a rich source of fiber, contains papain – an enzyme that digests protein as well as some ingredients that have anti-constipation properties.

– Ripe bananas: Is a fruit rich in fiber with laxative effect, avoiding constipation that pregnant women should tolerate every day to help laxative and diuretic, reduce the phenomenon of blood in the stool.

– Sung: Contains many vitamins, dextrose, fructose… is a wonderful food for pregnant women with constipation during pregnancy. At the same time, figs are considered to be a food containing more fiber than any other green vegetable or fruit.

– Strawberry: It is a very nutritious fruit, very rich in minerals and vitamins such as organic acids, pectin, nutrients for the pregnant mother’s body. The most important thing is that strawberries contain pectin ingredients that help enhance digestion, soften stools, and solve digestive upset problems.

– Kiwi: On average, 1 medium kiwi contains about 2.5g of fiber along with many vitamins and other nutrients that are beneficial for health as well as the digestive tract.

– Pear: Also a specialized fruit to treat constipation, mothers can eat 1 pear a day or drink pear juice or smoothie to change dishes.

Besides these fruits, pregnant women should also add other berries such as oranges, tangerines, grapefruits, blueberries, sapodilla, pomegranates, mangoes… to enhance metabolism for the digestive system. Helps prevent constipation easier.

Add more water

Water works to help the organs work smoothly as well as make substances easier to pass through the digestive tract, softening stools. When pregnant women add more fiber, the need for water increases even more. Therefore, doctors always encourage pregnant women to drink more water and drink about 6-8 glasses of water per day. In addition, every day mothers should also drink a glass of warm water in the morning after waking up is also very good for the digestive system.

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Adding water daily is an effective way to treat constipation for pregnant women. (Illustration)

Some other fastest ways to treat constipation for pregnant women

Limit foods that cause constipation

Choosing foods to avoid causing constipation for pregnant women is also very necessary and important. Especially pregnant milk, mothers should not choose hot milk, add juice or yogurt in the daily menu. Limit eating foods that cause constipation such as popcorn, fried foods, jackfruit, longan, bread…

Abdominal massage

This is a pretty good constipation treatment tip for pregnant women to help the digestive system work better, the mother has easier bowel movements and the abdomen becomes more comfortable. The massage is also very simple, the mother places her hand gently under the breastbone area, using her fingers and hands to swipe down the lower abdomen with light pressure, repeating the movement for about 3-5 minutes a day will see the effect.

Regular exercise and movement

Pregnant women should choose a gentle subject to practice such as yoga, swimming, walking… to help peristalsis work more effectively, reduce constipation due to sitting a lot, walking less. At the same time, daily exercise also helps to reduce fatigue, stress, back pain, cramps, … very good for health. Every day pregnant women should exercise at least 30 minutes, should not sit much.

Get into the habit of going to the bathroom in the morning

Pregnant women’s hormones can change, so the bowel movements also become erratic leading to constipation. Mothers should adjust and practice the habit of going to the toilet every morning, helping the digestive system work better, reducing the feeling of heaviness in the abdomen.

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Pregnant women should practice going to the toilet every morning to reduce pressure on the digestive system. (Illustration)

Relax and rest

Fatigue and stress can also cause constipation in pregnant women. When there are signs of constipation, the mother should not be too active or stressed, take time to rest and relax such as massage, sauna or listening to music…

Note when pregnant women are constipated

Constipation during pregnancy is not a dangerous disease and affects the health of mother and baby too badly. This condition can completely improve, so there is no need to worry. However, in the process of applying the above methods of treating constipation for pregnant women at home, you should note some of the following issues:

– See your doctor as soon as possible if you have severe, persistent abdominal pain, bloating, and inability to defecate.

– Only use the medicine when prescribed by the doctor.

– Be careful with foods to treat constipation, especially in the first 3 months of pregnancy, to avoid foods that are easy to induce pregnancy, cause contractions or miscarriage.

– Constipation in the last 3 months of pregnancy should change the daily nutritional menu, add foods that are easy to laxative, combined with exercise and walking more.

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