Relief for Constipation during Pregnancy

Fiber

• Increasing your fiber intake can help relieve constipation. To avoid additional discomfort, increase your intake of fiber gradually. Good sources of fiber are whole grains, vegetables and fruits. Choose products made from 100 percent whole grain. Oatmeal with raisins is a good source of fiber, as are bran or flax seed muffins. Choose whole vegetables and fruits over juices. When eating foods with peels, such as apples, also eat the peel. Have at least one serving of leafy green vegetables every day. Avoid bananas, one of the few fruits that can be constipating.

Liquids

• As you increase your fiber intake, also increase your liquid intake. You should be drinking about six to eight glasses of liquid each day, including milk and water. Avoid beverages and foods with caffeine. An occasional glass of warm apple or prune juice can help relieve constipation. Midwife and herbalist Aviva Romm recommends soaking four prunes or dried black mission figs with one tablespoon of bran in one cup of warm apple juice for 30 minutes; drink once or twice daily to relieve constipation.

Other Measures

• Regular exercise helps relieve constipation. Try taking a walk daily. When you have the urge to go to the bathroom, go right away. Avoid straining when attempting a bowel movement; this can cause or exacerbate hemorrhoids. When sitting on the toilet, try using a footstool to raise your knees higher than your hips; this can make it easier for you to move your bowels. Do not take laxatives or stool softeners except under the direction of your health care provider; you can, however, use bulk forming laxatives, such as psyllium husks. If iron supplements are causing constipation, ask your health care provider about using an herbal iron preparation such as Floradix, which does not constipate.