If you are feeling morning sickness, mood swings, and cravings then definitely you are pregnant. Additionally, if you feel a bit difficulty in your bowel movement, this means you are constipated. Constipation in pregnancy comes with abdominal pain or discomfort, and the passage of hard stools. Unfortunately, approximately half of all women have affected with constipation during the pregnancy.
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Your body undergoes a lot of changes when you are pregnant, and constipation occurs as a result of such changes. So here we will discuss the food that helps you to keep away constipation in pregnancy.
Foods to Keep Away Constipation in Pregnancy
1. Orange
Oranges are enriched with vitamin C so it is very beneficial for your overall health. Additionally, it is an excellent source of fiber thus it can help you of relieve with constipation.
How To Use
You should consume at least 1 to 2 oranges daily, either in the form of complete fruit or juice.
2. Prune Juice
Prunes contain sorbitol that exhibits laxative properties, which can be highly effective against constipation.
How To Use
You can either drink 1 cup of prune juice or can eat an equal amount of prune as well.
3. Flaxseeds
Flaxseeds are one of the best sources of omega-3 fatty acids that help to retain the fluids in your body. It also contains a slimy compound called mucilage that forms a protective layer around your digestive tract. All these quality of flaxseeds make it one of the best remedies to relieve constipation in pregnancy.
How To Use
You can include 1 tablespoon of pre-ground flaxseeds in your daily diet.
4. Lemon or Peppermint Essential Oil
Aromatherapy massage of lemon or peppermint essential oil can help in treating constipation.
How To Use
Take one or two drops of lemon or peppermint essential oil along with 1 teaspoon of olive oil or any other oil of your choice, mix it well and do massage on your abdomen. You can do it once a day.
5. Kiwi
Kiwi is one of the best remedies for constipation thus it contains high fiber and water content that can get your bowels moving and functioning smoothly.
How To Use
You can consume 1 kiwi in a day either in form of fruit or juice.
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6. Yogurt
Yogurt is a rich source of probiotics that help in digestion by adding the microbiota in your bowels. It becomes beneficial while treating constipation in pregnancy.
How To Use
You can consume a cup of plain yogurt once a day.
7. Apple
Apples contain the fiber called pectin and it also contains sorbitol, that is known for its laxative properties. The combined activities of these components can help relieve constipation in pregnancy.
How To Use
Cut an apple into small pieces and blend it with a cup of warm water and consume it once a day.
8. Apple Cider Vinegar
It contains acetic acid and pectin that help to improve your digestion. It contains magnesium as well that eases bowel movement and relieves constipation.
How To Use
Take a glass of warm water and add a tablespoon of apple cider vinegar and honey and mix well. Drink this every morning and night daily.
9. Chia Seeds
Chia seeds are a enrich with dietary fiber. It absorbs water and convert into a gel-like consistency, which eases the movement of the stool through the intestine, which helps in relieving constipation.
How To Use
Take 1 tablespoon of chia seeds and let it soak in water for 30 minutes. Add it to your favorite drink and have it.
10. Cranberry Juice
Cranberries are also a good source of dietary fiber and water, which makes it an effective remedy for various digestive problems, including constipation.
How To Use
Add a glass of unsweetened cranberry juice in your daily diet.
11. Grapes
Grapes are a rich source of pectin, which can help to ease constipation. Additionally, it contains a variety of beneficial antioxidants and nutrients that promote your overall health.
How To Use
Consume a small cup of fresh grapes daily. Due to the presence of resveratrol in them, it is advisable to eat grapes in moderation especially in the third trimester.
Other Ways to Keep Away Constipation in Pregnancy
Here are some useful tips other that foods which help you to keep away constipation in pregnancy:
Drink Up
Consume 10 to 12 glasses of fluids it can be in form of water, vegetable juice, fruit juice it helps solids to move through your digestive tract and relieve with constipation.
Don’t Max Out at Mealtime
Try eating six mini-meals a day rather than three big ones, it will help to experience less gas, bloating and constipation
Go when You Gotta Go:
Holding your motion for a long time can weaken the muscles that control your bowels and lead to constipation, so try to go whenever you have to.
Get a Move On
In pregnancy, exercise encourages regular bowel movements. Even just a walk for 10-minute get things moving, so make sure that you are doing it regularly. But don’t forget to take approval by your gynecologist.
Conclusion
Well, here we have discussed the best food and some other ways too, which help you to keep away constipation in pregnancy. These are the things which you can easily do at your home and it will help you to get rid with constipation. Still, if you are facing any problem regarding constipation then consult your doctor and take proper medication, if required to rid with constipation.
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