Gastrointestinal complaints are among the most common symptoms during pregnancy, and about 75 percent of expectant mothers experience bloating or constipation. In this article, you’ll learn what causes digestive problems during pregnancy and how to find relief.
What are the causes of digestive problems?
If you experience digestive problems during pregnancy, there can be several causes. The most common is the hormone progesterone, which relaxes muscles during pregnancy. Your intestinal muscles are affected too and can become sluggish. Slower digestion gives your body more time to absorb important nutrients for your baby from food. As your body processes food in the gastrointestinal tract, it removes a lot of water, which can lead to hard stools and difficult bowel movements . The larger your baby grows, the more it presses on your organs—another trigger for slowed intestinal activity and Heartburn . Another cause of constipation can be iron supplements, which are prescribed to many women during pregnancy. Constipation is often accompanied by bloating. Because food remains in the digestive tract longer, it can begin to ferment and form more gas bubbles —leading to bloating and a feeling of fullness. Constipation and increased straining during bowel movements can also make it easier for Hemorrhoids to develop.
If you have diarrhea (three to four very soft to watery stools per day), it’s usually caused by infections and by the fact that your gastrointestinal tract is now more sensitive to potentially harmful foods.
What helps with constipation?
Even if your digestion during pregnancy is probably slower than usual, constipation is only medically diagnosed when there are three to four days between bowel movements. But whether you’re dealing with constipation or simply sluggish digestion, there are a few things you can do to give your gastrointestinal tract a gentle boost:
A healthy and balanced diet supports regular digestion. You can also promote digestion with certain foods, including dried fruits, sour milk products such as yogurt or buttermilk, wheat bran, flaxseeds, whole grain products, vegetables like endives, carrots, or fennel, and fruits like citrus fruits, apples, or raspberries.
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You should avoid constipating foods such as bananas, chocolate, white flour products, or blueberries.
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Drink enough fluids. Aim for about two liters per day of still water, unsweetened teas, or natural fruit juices. A helpful extra tip, by the way, is a glass of plum juice to give your gut a gentle boost.
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When changing your diet, make sure to do it step by step . If you suddenly eat far more fiber-rich foods (such as fruits, vegetables, whole grains, or nuts) than your body is used to, it can cause digestive discomfort in the first few days.
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Try to eat several small meals spread throughout the day instead of a few large ones. Stay seated for a few minutes after eating so the food can move calmly into your stomach.
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Movement keeps not only you, but also your digestive tract, active. Just 20 to 30 minutes of walking a day can have a positive effect.
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Rest breaks are just as important as movement: Make sure you get enough Sleep , because your digestive system is mainly active at night when your body is resting.
As a natural alternative to laxatives, one tablespoon of milk sugar and three tablespoons of psyllium husks can help. Simply stir the mixture into water, a smoothie, or your muesli once a day to gently stimulate digestion.
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Take Magnesium . A positive side effect: The mineral can also help counter annoying calf cramps.
What helps with bloating?
Since constipation and bloating often occur together during pregnancy, you can often relieve uncomfortable intestinal gas with similar remedies. Avoid :
Pay attention to a healthy and balanced diet.
Avoid gas-producing foods such as legumes, cabbage, leeks, and fried or greasy foods.
Sit up straight during meals and chew slowly to reduce the amount of air you swallow.
Avoid carbonated drinks and choose still water instead of sparkling water.
Ease bloating with gentle movement.
Here are a few things you can do if you’re experiencing acute bloating :
Even if it’s not usually considered polite: If possible, let the excess air out instead of suppressing it. ;)
Gently massage your belly in clockwise circular motions to relieve bloating. Caution: If you have issues such as placenta previa , preterm contractions , or cervical weakness, you should avoid massaging your belly to reduce the risk of triggering premature labor.
Warmth can help: A warm bath, a hot water bottle, or a cherry stone pillow may relieve cramps.
A cup of fennel, peppermint, anise, or caraway tea soothes your stomach and can help with bloating.
Do I need to see a doctor for digestive problems?
Constipation and bloating may be uncomfortable, but they are usually harmless for you and your baby. Make sure you continue to eat and drink regularly, even if you’ve lost your appetite or feel very full, so your baby receives all the necessary nutrients. Avoid taking laxatives or other medications without consulting your doctor first—in the worst case, they can induce labor. You should also contact your doctor if you notice any of the following symptoms:
Severe pain in the gastrointestinal tract
Bloody stool
Rapid weight loss
Dehydration
Persistent headaches
Dizziness
Fever
Even if you experience constipation or bloating for an extended period, or if it causes you significant discomfort, your doctor or midwife can, of course, help you.
If occasional digestive problems bother you during pregnancy, you’re not alone—many pregnant women experience the same thing. Usually, there’s no need to worry, and you can manage constipation, bloating, and similar issues well with a few home remedies. It’s best to try a few tips to find what works for you. After all, every body and every pregnancy is different. We hope these annoying digestive issues don’t throw you off too much, and we wish you all the best for your pregnancy!
