When most people think of changing their diet for constipation they immediately think add more fiber. But, diet for constipation goes way beyond fiber, too much fiber can actually cause more constipation. Here are a our favorite ways to stay regular during pregnancy and into postpartum when digestion is still slow and your body is healingMake sure you are eating easy to digest foods. Cooked food that are soupy, mushy, and stew like will be easier to digest then dry, hard, or raw foods. Also, decrease the amount of cold foods and drinks which will slow down your digestive system even more. Cooking with herbs like cumin, turmeric, ginger, pepper can aid in digestion. Make sure to add lots of healthy fats to cook with or just to take in on their own: avocado, coconut oil, ghee, etc.
Limit Dairy and Gluten
Having fruits warm or at room temperature. Pears, prunes, peaches, peas, and pumpkin all work great. These foods contain sorbitol, which acts as a natural laxative.
Keep hydrated!
A glass of warm lemon water first thing in the morning can help flush the digestive system and re-hydrate the body. You can also have a glass of warm water with a tsp of ground flax seeds with a tsp of physillum husk (not capsules), effective just not as tasty.
Herbal teas are great to drink throughout the day which keeps you hydrated (BONUS: Red Raspberry Leaf tea is great for strengthening your Uterus!) But you can also try any of these to actually aid specifically with digestion
I would suggest this only when you haven’t gone all day, drink at night so you will probably have a bowel movement by morning.
Get Your Magnesium
You can get this either in supplements or Natural Calm. Everyone’s “bowel tolerance” of magnesium is different. If you increase your dose every night until you achieve a BM everyday, it will work! Some people can take up to 2,000-3,000 mgs of magnesium so up your dose until you get what you want. (BONUS: magnesium also decreases the sensation of pain in labor)
Probiotics are all the rage now. The probiotic strains of Lactobacillus and Bifidobacterium encourage healthy bowels and help regulate the digestive system. (BONUS: Probiotics also help prevent Strep B)
Beyond Diet
Staying active can help keep your digestive system flowing. It does not have to be strenuous it could just be a walk after lunch or 15 minutes of yoga before bed.
Lastly! Use a Squatty Potty: It will create a healthy toilet posture to where gravity does most of the work. Squatting relaxes the puborectalis muscle, allowing the anorectal angle to straighten and the bowel to empty completely. This also prevents the need to push hard which can cause . (BONUS: it puts you in a good position to prepare you to push during labor!)
Written By: Our Doula Christine
Christine is a well-loved doula on our team who has done many many vbacs! She was inspired to train as a doula after the birth of her first child 15 years ago. Initially, she trained with DONA and has since retrained with Doula Trainings International. She is certified in prenatal and postpartum women’s nutrition and yoga. Christine is also trained in Spinning Babies technique, a certified placenta encapsulation specialist, certified in vaginal steaming, and teaches our Introduction to Natural Childbirth class.
