The On-line Journal of Mary Esther Malloy
Relieving Pregnancy Constipation
Hormones like progesterone can relax the intestines and slow digestion in pregnancy. This may cause constipation, a distinctly not-fun part of the baby-growing journey. Here are some tips from my own pregnancies and what has worked for my clients.
RECOMMENDED FOOD & DRINK:
- Prunes a la Midwife: From my beloved midwives – soak 4 unsulfured organic prunes in water overnight on your countertop. First thing in the morning, drink soakwater and eat prunes. Helpful for older babies and children too if they experience constipation.
- Hydration: Stay very well hydrated and include electrolytes in your water two or more times per day. My easiest recipe: a pinch of salt and squeeze of lime in your water – click here for the deluxe version.
- Soups and warm pregnancy-safe teas: The warmth can stimulate bowel activity.
- Fruit: Go with those known to help ease constipation such as kiwis, blackberries, and raspberries. Many others too!
- Pickled Beets and other Live Culture Foods: Try the Real Pickles brand of pickled beets. Use as a condiment once a day. Add the brine to salads and soups. This and other live cultured foods are great for your gut microbiome which also can help relieve constipation.
TAKE & DO:
- Organic flaxseed oil: Take a tablespoon in the evening.
- Magnesium: Epsom salt baths, or take supplements in the evening.
- Keep Moving: Pregnancy-appropriate exercise can, well, keep things moving.
USE CAUTION:
- Kegels: Avoid kegels at times when you might move your bowels. This exercise tightens muscles of the pelvic floor and sends a signal to “hold it.”
- Iron supplements: These may disrupt the ability of bacteria in the gut to break down food. My clients have found Floradix and Blood Builder to be non-constipating. I’d love to hear if you have a good brand to suggest!
DE-STRESS & RELAX:
- If you notice some emotional distress coming up around moving your bowels, meditate! Rest quietly for a few moments and notice what is coming up for you. Is it possible to soften around whatever you are feeling? Do some sloooow some breathing in and out your nose. Add in Havening soothing touch. (See Dr. Kate Truitt’s intro to Havening at https://www.youtube.com/watch?v=iTMTsmHHYnM).
Image thanks to Monika Grabkowska – Unsplash