Intestinal irregularity in pregnancy: 6 effective remedies for pregnant women
Intestinal irregularity in pregnancy is a rather common discomfort. The physiological and hormonal change to which a woman is subjected in this delicate period of her life can, in fact, more easily determine a sense of swelling and heaviness and make intestinal transit more difficult. This is because the digestive system is particularly affected by uterine growth and hormonal changes to which the expectant mother is subjected during the nine months of expectation. In particular, it is the increase in progesterone levels and its more intense action that affects a possible condition of constipation in pregnancy: progesterone, in fact, has the function of inhibiting the contractions of the smooth muscle of the uterine wall, but its action it also acts on the digestive system, and in particular on the intestine, thus decreasing the effectiveness of peristalsis, the involuntary contractions of the intestinal smooth muscles that facilitate the correct functioning of intestinal transit.
Furthermore, during pregnancy, the intestine has a greater capacity to absorb water, this leads the body to need more liquids, which are thus retained to a greater extent by food. The feces, harder as they are depleted of water, therefore slow down intestinal transit, making it more difficult. Weight gain and decrease in physical activity are two other factors that determine intestinal irregularity in this period.
With a healthy lifestyle and some little help, however, you can counter the problem of constipation in pregnancy: here are six easy remedies to find intestinal regularity while pregnant.
Before knowing the remedies to find intestinal regularity in expectation, discover all the ways to communicate with your baby during pregnancy.See also
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1. Drink lots of water
As already mentioned, during the pregnant woman there is a greater absorption of water by the body, this means that the woman needs a greater intake of liquids and that, therefore, she must drink more. If drinking water is a healthy and recommended habit under normal conditions, during pregnancy it is even more so. Just as we have seen before, drinking water helps to drain, relieve bloating and above all to soften the stool, favoring intestinal transit. .
So drink throughout the day and even with meals, making sure you choose the most suitable natural water. Avoid sodas if you can. In general, in this period it would be better to avoid fizzy drinks and excessively sweet fruit juices as much as possible. In short, water is your natural ally in this period! If you want, you can also opt for herbal teas with a carminative effect to vary a little, such as fennel, particularly suitable for promoting digestion.
A little trick that you can put into practice to facilitate intestinal regularity is to drink a glass of warm water in the morning, as soon as you wake up, or, always in the morning and on an empty stomach, take a spoonful of extra virgin olive oil. You can also spread it on a slice of bread, preferably wholemeal.
2. Choose the right diet
During pregnancy it is essential to follow a diet rich in fiber, based on a massive consumption of fruit, vegetables and whole grains, then strictly adhering to the indications and dietary restrictions suggested by your doctor. Try as much as possible to take whole grains and avoid foods made with refined flour, for example, opt for pasta and whole wheat bread in not excessive quantities, to be taken every day. Instead, avoid rice if you suffer particularly from constipation, or choose it wholemeal, but always taking care to take it in limited quantities and not too often.
Fruits and vegetables in quantity, yes, but beware of fruit, not all of them are suitable if you suffer from intestinal irregularities.
For example, avoid raw apples and carrots - cooked, on the other hand, are fine - as they have astringent properties. Go ahead instead for cooked fruit and vegetables: in particular, apple and cooked plum, dried figs and kiwi are a panacea against constipation.
Yogurt, preferably natural white, is excellent for counteracting the problem of constipation. You can also add hulled flax seeds to intensify its effect and maybe eat it for breakfast together with figs or a kiwi. Yogurt is an ideal ally because it helps to rebalance the intestinal flora, greatly improving its functionality.
Also avoid legumes and other foods that can cause bloating, such as leavened baked goods, packaged snacks, sweets, and foods that are too high in sugar.
Below you can find a list of foods rich in fiber to consume regularly to combat constipation and regain regularity.
See Also: 50 High-Fiber Foods To Eat Regularly
© iStock Foods rich in fiber
3. Eat less and lighter but several times a day
To avoid weighing yourself down too much and making digestion too strenuous or bloating, try to eat more meals throughout the day but lighter.
It is also important to eat slowly, in a sitting position and chew for a long time to digest better.
4. Avoid a sedentary lifestyle
It goes without saying that a sedentary lifestyle certainly does not help a constant intestinal regularity. Take care to carry out physical activity consistently - if your pregnancy allows it, of course - and introduce it as much as possible into your days. There are several sports indicated during pregnancy, including swimming and yoga, but it is also enough to walk at a brisk pace for about half an hour every day. It will be good for your body, mood and help your intestinal regularity.
Do not underestimate the use of the right shoes during exercise: opt for a comfortable and reinforced shoe model that allows you to carry out the physical activity you choose in complete safety.
5. Take a dietary supplement
In particular at this time, it may be helpful to take a dietary supplement that facilitates regularity. Psyllogel Fibra di Nathura is also a suitable choice during pregnancy. It is a dietary supplement based on psyllium fiber that contributes to restore the correct functioning of intestinal transit in a completely natural way. The fiber of which it is composed, in fact, if dissolved in water, forms a delicate but effective gel, able to restart natural regularity without irritating the intestine.
Its natural composition and the absence of preservatives, gluten and lactose sources makes it ideal also for pregnant, diabetic or celiac people. It also has a pleasant flavor and is offered in 5 different flavors (red oranges, vanilla, lemon tea, strawberry and pink grapefruit) and in two different formats (box, with 20 single-dose sachets, or jar, which guarantees about 38 doses).
6. Eat calmly and avoid lying down immediately after eating
Take some time to eat calmly and, if possible, take a walk after lunch, but avoid lying down immediately after eating, as it will make digestion difficult and increase the feeling of bloating and heaviness.
In collaboration with Nathura