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  • Q&A with Australian Health Practitioners

    What is the best way to manage pregnancy constipation?

    Related Topics
    Digestive Health Nutrition Pregnancy & Breastfeeding
    I'm 23 weeks pregnant and suffering from constipation. What is the best way to manage this?
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  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Constipation is generally due to a lack of dietary fibre. During pregnancy many women often ‘go off’ certain types of foods as it may make them feel sick. In my experience this is often fruits and vegetables, meats and dairy. But during pregancy you may be on supplements that may also cause constipation. First I would look at your dietary fibre intake. Foods containing fibre include fruits and vegetables, nuts and seeds, legumes, and wholegrain breads and cereals, rice, pasta, quinoa and so on.

    When looking at increasing your fibre intake, make sure you start off with small increases (around 5g per week) so that you avoid over kill with fibre which can be unpleasant and cause wind, bloating, and abdominal pain. Aim to get up to around 25-30g of fibre per day.

    There are three differnt types of dietary fibre, these include soluble, insoluble and resistant starch. It's important to get a mixture of these types to achieve good bowel health by eating a variety of foods that I described earlier.

    I hope this helps. For more advice seek the expert advice from an Accredited Practising Dietitian (APD), you can find one in your area by going to www.daa.asn.au and clicking on find an APD :)

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    Thanks

    Ines Astudillo

    Dietitian

    Ines Astudillo is an Accredited Pracitising Dietitian & Sports Dietitian, with four main areas of expertise: issues with infant & childhood feeding, gut issues, weight … View Profile

    Chris has shared great information with you. I wanted to highlight the importance of adequate fluid intake along with adequate fibre. Insufficient fluid intake can leave you with a drier, harder stool. During pregnancy, the body's intestinal permeability increases to absorb more nutrients. With it, it will absorb more water leaving your stool drier.

    Fluid needs are indivdual. You may need anything from 2L - 3L of hydrating fluid everyday. I always say preferrably water, however this includes water, yoghurt, milk and juice. It excludes alcohol and caffeinated drinks.

    Check if you are drinking enough by taking note of how much you drink in one day and decide whether it is sufficient and whether that reflects your usual fluid intake. Then aim to increase it consistently for a good week to see if it helps your stool consistency.

    Also, note that if you are taking iron supplements, these may constipate and so you may choose one that is less constipating.

    I hope this helps.
    Ines

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