Experiencing Pregnancy Constipation? These 4 Recipes Are For You
August 14, 2023
Were you hoping for a magical glow when you found out you were pregnant? … and instead, are you feeling bloated and constipated? Don’t worry, mama, constipation during pregnancy is completely normal. In fact, according to Cleveland Clinic, 16% to 39% of pregnant women experience constipation, “You’re most likely to get constipated in the third trimester, when the fetus is heaviest and putting the most pressure on your bowel. Constipation can happen in all three trimesters, though.”
Luckily, there are pregnancy-safe things you can do and recipes to try that can help relieve constipation!
How to Relieve Constipation During Pregnancy
Dietary Remedies for Pregnancy Constipation Relief
Get the GuideConstipation can be a real pain in the butt. But luckily for you, we’ve got a whole resource that can help provide constipation relief during pregnancy. Download this guide to find out which foods will help get things moving along!
A peek inside:
- Which foods are best to avoid if you’re experiencing constipation
- Recommendations for activities to try and ingredients to buy
- A list of foods rich in magnesium (a mineral that helps relieve constipation!)
- The importance of staying hydrated
What Is The Main Cause Of Constipation During Pregnancy?
Easy pregnancy constipation is often caused by hormone fluctuations. Your body goes through a lot of changes when you’re growing a baby, especially changes in your hormones. “Changing hormone levels in early pregnancy cause the intestines to slow down the movement of stool through the bowel. This delay increases the amount of water that the colon absorbs from the stool, which makes it more solid and difficult to pass,” explains Medical News Today.
One of the main vitamins many women take during pregnancy is iron. This is to help support the body as it makes more blood for the developing fetus. However, while being a crucial mineral, iron supplementation can worsen constipation.
What Can I Do For Constipation While Pregnant?
There are medications and stool softeners that are safe for pregnant women to take. Just make sure to speak to your healthcare provider to see what they recommend for you.
Also, there are a few lifestyle changes you can make to get pregnancy constipation relief naturally.
Exercises To Relieve Constipation In Pregnancy
One of the best pregnancy constipation home remedies is simple: Movement! Exercise during pregnancy has so many benefits, including constipation relief. Moving your body can stimulate your bowels and help get things moving internally again.
No need to make this complicated; some pregnancy-safe exercises include walking, swimming, and prenatal yoga. If you are experiencing pregnancy complications of any kind, speak to your doctor about safe exercise regimes for you.
Increase Your Hydration
It is super important for pregnant women to stay hydrated, especially if they’re constipated. “Pregnant women should drink at least eight 12-ounce glasses of water a day. This will help keep your bowels soft and moving smoothly through your digestive tract,” says Healthline.
Learn more about how you can stay hydrated during pregnancy through our free guide.
Staying hydrated isn’t just about drinking water, it’s about eating the right foods, too! This guide gives you a full list of all the hydrating foods and liquids you can add to your diet to fight constipation, increase maternal blood volume, and keep you hydrated!
A peek inside:
- The most hydrating fruits: citrus, melons, berries
- The best veggies and leafy greens for pregnancy hydration
- Pregnancy-safe herbal teas
- Plus a list of liquids to sip on all day long
Increase Your Fiber Intake
A change in your diet can make a big difference! Consuming fiber-rich foods like fruits, whole grains, vegetables, and legumes is one of the most efficient pregnancy constipation solutions.
Here are four high-fiber recipes you can add to your pregnancy meal plan for constipation relief:
Velvety Vegan Potato Leek Soup
This hearty soup is packed with nutrients thanks to the main ingredient: Potatoes! This root vegetable is high in fiber and magnesium.
While fiber will help keep your digestive system healthy and moving, magnesium can also prevent constipation, leg cramps, and nausea.
Tip: This soup is the perfect meal prep freezer recipe. Make a big batch and freeze in pre-portioned blocks for a quick and easy lunch or dinner.
Get the full recipe here.
Bean Chicka-Wow Soup
Looking for a hearty, filling meal that’s also gluten-free? This is the soup for you!
Not only do you get your fiber-rich veggie requirements through potatoes and carrots, but this recipe also calls for chicken.
Chicken is a fantastic source of lean protein (essential for the growth and development of bone and tissue) as well as vitamin B6, which is “…crucial for the healthy function of the brain and nervous system and thus plays a critical role in the development of your baby,” explains the American Pregnancy Association.Get the full recipe here.
Mmmm Maple Spiced Sweet Potatoes and Brussels
This recipe is fiber-filled! The sweet potatoes, Brussels sprouts, almonds, and hazelnuts that this recipe calls for are all high in fiber as well as other essential pregnancy nutrients.
Both sweet potatoes and Brussels sprouts are great sources of potassium, a mineral that plays a role in maintaining proper organ function. “Potassium works with sodium to maintain proper fluid balance in cells, which is ever-important during pregnancy,” explains What To Expect.
Plus, the maple syrup in the sauce is a healthy way to satisfy sweet cravings.
Get the full recipe here.
Nausea-Friendly Chicken Pho with Steamed Broccoli
This pho ticks so many boxes: It’s hydrating, high in fiber, and relieves morning sickness.
The broccoli in this recipe will increase your fiber intake, the chicken will give you protein and B vitamins, while the broth will help you stay hydrated.
For nausea, this noodle soup calls for ginger. According to the American Academy of Family Physicians, ginger can be safely used to reduce nausea and vomiting in pregnant women.
Get the full recipe here.
While pregnancy does come with incredible physical changes, some of them can be incredibly uncomfortable, including constipation.
Learn more about how to cure pregnancy constipation with our free guide.
How to Relieve Constipation During Pregnancy
Dietary Remedies for Pregnancy Constipation Relief
Get the GuideConstipation can be a real pain in the butt. But luckily for you, we’ve got a whole resource that can help provide constipation relief during pregnancy. Download this guide to find out which foods will help get things moving along!
A peek inside:
- Which foods are best to avoid if you’re experiencing constipation
- Recommendations for activities to try and ingredients to buy
- A list of foods rich in magnesium (a mineral that helps relieve constipation!)
- The importance of staying hydrated
