Are your bowel habits less regular now than before you were pregnant? This is a common problem for pregnant women. The sharp rise in hormone levels during pregnancy has the side effect of relaxing the muscles around the intestine and slowing down your bowel movements. During the last few weeks of pregnancy, the pressure of the growing foetus on your intestines may add to the problem.
Some types of iron supplements can also affect your bowel habits. If you are taking an iron supplement and have noticed a change in your bowel habits since taking it, you may wish to speak to your doctor. You might have better luck with another form of iron supplement, or your doctor may refer you to an accredited practising dietitian (APD) for advice on how to eat a diet rich in both iron and dietary fibre.
Some tips to help you maintain regular bowel habits:
- Eat a diet high in dietary fibre – foods that act as a natural laxative. Fibre-rich foods include wholegrain breads, high fibre breakfast cereals, fresh fruit, dried fruit (e.g. prunes), vegetables, legumes (i.e. baked beans, kidney beans, split peas, lentils, chick peas) and nuts. If your body is not used to a high fibre diet, introduce fibre-rich foods gradually to prevent gas and bloating.
- Drink plenty of fluids, preferably water. A low intake of fluid can result in hard stools that are difficult to pass. So carry a water bottle with you and aim to drink around ten glasses of water daily.
- Do some gentle exercise. Exercise stimulates the bowel, which leads to improved digestion. Gentle exercises like walking and swimming for about 20 to 30 minutes, most days of the week, will help to keep your bowel habits regular.
Steer clear of using laxatives while you’re pregnant unless your doctor advises otherwise. And skip the old wives’ remedy of castor oil because it can interfere with the absorption of essential vitamins and minerals.