Constipation and Nutritional Solutions During Pregnancy

Constipation is a very common condition during pregnancy — and you are definitely not alone in this. The main causes include progesterone hormone slowing intestinal movements, the growing uterus putting pressure on the intestines, and side effects of iron supplements.

A high-fiber diet is very valuable during this period. Aiming for 25-30 grams of fiber per day is a good goal. Good fiber sources: Whole grains (oats, bulgur, brown rice), legumes (lentils, chickpeas, beans), fruits with skin (pears, apples, plums, figs), and vegetables (broccoli, carrots, spinach). Gradually increasing fiber intake prevents gas and bloating.

Water consumption is critical — fiber can't fully work without plenty of water. At least 8-10 glasses of water per day, warm water on an empty stomach in the morning, or warm water + lemon can stimulate bowel movements. Prune juice (1 glass per day) can work as a natural supporter.

Additional tips: Daily walking can help increase bowel motility. If your iron supplement causes constipation, you can talk to your doctor about a different form (liquid iron, iron bisglycinate). Not using laxatives without doctor's approval is important. Yogurt and kefir containing probiotics support gut flora.