Why is constipation common during pregnancy?
From the early stages of pregnancy, the surge in progesterone reduces intestinal tone, slowing digestion. This slowing typically occurs significantly by the third trimester. This is not a serious problem, and the reasons are easy to understand: the uterus compressing the large intestine, supplementation with certain nutrients (especially iron), reduced physical activity, increased stress, and poor dietary choices.
Therefore, the first priority is to adjust your eating habits, chew food thoroughly, take a 30-minute walk daily (if possible), and slow down when using the toilet. If there is no improvement after a few days, or if pain and bleeding occur, a doctor will consider prescribing medication. Do not take laxatives on your own at this time!
Foods to eat more of
Moisture
Morning sickness has gradually subsided, and drinking a large glass of room temperature water upon waking in the morning can immediately stimulate bowel movements. Maintaining adequate hydration throughout the day (between meals) helps soften stools and promote bowel movements. If advised by a doctor, you can choose mineral water with a higher magnesium content.
soft fibers
Not all fiber from fruits and vegetables is suitable. For vegetables, green beans and cooked carrots are good choices ; for fruits, ripe ones (such as pears and peaches) or cooked ones (such as dates) and peeled are best, or fruit puree is also an option. For dairy products, it is recommended to consume skim yogurt, soft white cheese, or small cheeses containing probiotics. Hard cheeses (such as Swiss cheese and Pyrenees cheese) can also be consumed in moderation.
Whole grains or semi-whole grains
Whole wheat bread, whole wheat pasta, or brown rice can help with bowel movements, but some people with sensitive stomachs may not tolerate them well. Semi-whole grain versions are a good alternative.
Foods that may cause intestinal discomfort
Gut sensitivity varies from person to person. Some foods may slow down bowel movements, but if you don't experience any adverse reactions, you don't need to completely avoid them. However, it's recommended to consume them in moderation or temporarily substitute them.
Specific fibers
Excessively tough fiber can irritate the intestines and cause fermentation. For legumes such as lentils, kidney beans, chickpeas, and red beans, it is recommended to choose lentils and soak them yourself before cooking; if using canned beans, be sure to rinse them thoroughly and heat them completely.
Vegetables that ferment easily
Vegetables such as various types of cabbage, celery, leeks, and artichokes are prone to fermentation. It is recommended to consume them in small amounts or replace them with other vegetables that promote bowel movements (such as spinach, zucchini, and green beans), while maintaining adequate vitamin intake. If you have a sensitive stomach, you should also reduce your intake of raw vegetables, and it is recommended to peel and remove the seeds from tomatoes and cucumbers.
Fruit selection
The following fruits can be eaten sparingly for the time being: unripe bananas, cherries, and plums, as they are rich in sorbitol (a natural sugar) and are difficult to digest. If raw apples cause discomfort, try eating a stewed or cooked version instead. Oranges, pineapples, and grapes are good choices as they are rich in vitamins and antioxidants and can be eaten without worry.
Saturated fats and spices
Avoid consuming excessive amounts of fatty meats, processed foods, and heavily seasoned dishes. Instead, choose healthy fats that are beneficial for gut and cardiovascular health, such as salmon, olive oil, and canola oil. Those with sensitive stomachs should also reduce their intake of spicy seasonings such as chili peppers, mustard, and pickles.
