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Workouts, recipes, health, and pregnancy tips for your healthiest pregnancy

The Best Foods to Eat for Pregnancy Constipation

Posted on 06 July 2017

Pregnancy constipation is a dreaded side effect of housing a human for nine months. With a growing little one inside your tummy, your digestive organs begin to literally shift upwards and back to make room for him or her. That can cause your pipes to get a little backed up. 

Luckily there are some ways to get behind the problem! Eating the foods below can help.

 

how to beat pregnancy constipation

 

1. Oatmeal - High in both soluble and insoluble fiber (a half cup of dry oats contains over 4 grams), oatmeal helps soften stool and makes it easier to pass. The next time you think it's been a bit too long since you used the bathroom, just pop a bowl of oatmeal into the microwave and enjoy.

2. Legumes - A half cup of of beans has over 15 grams of fiber, making them one of the most fiber rich foods on the planet!! They also provide an abundance of protein and other minerals to help keep you full and heart-healthy. Add a half cup to your salad or eat them plain. (Just be careful to start slow - if you eat too much at once you can actually cause quite a bit of digestive distress!)

3. Ground Flaxseed - This is an easy way to add more fiber to your diet! Just one spoonful adds almost three grams of fiber to any meal. Add them to your oatmeal for a double shot of fiber. Even better? They are a good dose of heart- and brain-healthy omega-3 fatty acids, too.

4. Chia seeds - One serving of chia seeds can provide most of your dietary requirements for fiber! This seed also absorbs water and expands to form a gel-like substance in the digestive tract that helps move things along. Sprinkle some on your oatmeal, cereal, or in your smoothies to fill up and eliminate constipation.

5. Leafy Greens - Not only are greens one of the most nutrient-dense + low-calorie foods, but they're also high in FIBER! They also have a large water content which can help keep you hydrated (also good for intestinal motility.) Steam them, add them to smoothies, or eat them in a salad. They provide benefits every which way!

6. Broccoli - You guessed it, broccoli is high in fiber too! Eating plenty of cruciferous vegetables (lightly steamed so as not to overload your digestive system too soon) for good digestive health and to reduce constipation. 

7. Berries - The tiny seeds in blackberries and raspberries are full of fiber. A half cup of berries actually has over 4 grams! They're a deliciously sweet way to fill your fiber needs. They're also extremely versatile - throw them in {whole grain} baked goods, smoothies, desserts, and more!

8. Dried fruit - Dried fruits are rich in fiber and other minerals and have natural sweetness that has a laxative-like effect. Prunes and dates are a couple of the most effective dried fruits, but try figs or apricots if you can't deal with prunes.

9. Pears - A pear a day keeps the constipation away...that's how the saying goes right? Pears are one of the most fibrous fruits making them excellent at keeping constipation at bay. 

10. Water - Staying hydrated is one of the pillars to staying regular during pregnancy! Constipation is relayed to dehydration in the colon. If your whole body properly hydrated, less water will be pulled from the colon, keeping your digestive tract flowing adequately.

 

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