The benefits of exercise during pregnancy are well documented. Walking, swimming or taking advantage of one of many exercise classes now offered for expectant moms will not only increase blood flow but will assure the digestive tract is happily humming along as it should, keeping constipation at bay.
Follow Goldilocks Advice
Now more than ever eating patterns need to fall into a “just right” category. Expectant moms will keep their tummy happy by not eating too much or too little but by enjoying multiple small meals throughout the day. Couple those small meals with a steady flow of water and hydration and the result will be increased overall digestive efficiency throughout pregnancy.
Don’t Fan The Flames
While small frequent meals are important, avoiding foods that cause acid reflux is another sure bet for increased digestive health. Foods that are typically associated with reflux include:
- spicy, hat fat or fried dishes
- carbonated drinks
- foods high in citrus
Foods to Frequent
In addition to carefully choosing foods to avoid, moms will want to be choosy about foods to frequent including a diet high in fiber with a goal of 25 to 30 grams per day from vegetables, cereals, whole grains, and fruits. Finally, naturally occurring food-based probiotics such as those found in yogurt will not only support a healthy gut but will improve absorption and promote digestion.
Pregnancy memories are about the magic, not the madness of digestive discomfort. Following these simple guidelines will find expectant moms enjoying every constipation free moment that pregnancy has to offer.