Coping With Diet-Related Pregnancy Conditions

Constipation is common during pregnancy. On the whole, your digestive system slows down, so the elimination of waste takes longer than usual. Stools can become harder, drier and difficult to eliminate. Constipation and straining when going to the toilet can contribute to hemorrhoids, another common condition that develops during pregnancy.

To avoid constipation, it is important to increase both your fluid intake and your fiber intake throughout the pregnancy.

Note that some iron supplements may also contribute to constipation, so speak to your doctor or nurse if you are taking supplements and constipation has become a problem for you.

Here are some hints for avoiding constipation:

1. Breakfast is an important contributor to daily fiber intake. Eat high-fiber breakfast cereals, such as bran-based cereals, muesli or rolled oats. Add two or three tablespoons of unprocessed bran if required. Be patient - the full benefits of the increased fiber may not be evident for several weeks.
   
   
2. Eat more whole grain or whole meal bread and less white bread. One slice of whole meal bread has more fiber than three slices of white bread. Choose whole meal pasta and brown rice.
   
   
3. Eat fresh fruit, with the skin on where possible, rather than choosing fruit juice. Eat potatoes with the skins on.
   
   
4. Eat more salads and vegetables - especially dried beans (even baked beans), avocado, broccoli, cabbage, carrots, celery, peas, tomatoes and lettuce.
   
   
5. Add unprocessed bran to soups, gravies, stews, yoghurt, dessert, biscuits, cakes. Also, use whole meal flour instead of white flour in your cooking.
   
   
6. Drink eight or more glasses of fluid each day. Fiber absorbs many times its own weight in water. Your fluid requirements are greater during pregnancy anyway, so make sure you are drinking enough water or other fluids.
   
   
7. Exercise regularly to strengthen the abdominal muscles and stimulate the gut. Walking and swimming are ideal.
   
   
8. Avoid using laxatives. They can over stimulate the intestinal muscles and may make normal bowel activity impossible. See your doctor for more advice regarding laxatives.

A gradual increase in fiber is likely to be more comfortable for you than a rapid addition of large amounts of fiber. Note that excess fiber can interfere with the absorption of minerals such as calcium, iron, magnesium and zinc, which can upset the nutritional balance. Aim for between 30g and 40g of fiber per day.

The uncomfortable and sometimes painful conditions heartburn and indigestion can occur during pregnancy. One of the main causes of this condition during pregnancy are hormonal changes that relax the valve between the esophagus and stomach, allowing digestive acids to flow out of the stomach into the esophagus, throat and mouth.

This can be very uncomfortable as the acids burn the sensitive lining of the esophagus. The condition may be worse during the later stages of pregnancy as the uterus is taking up more space, compressing the stomach, and in general the digestion of food is slower.

Here are some tips to ease indigestion and heartburn:

1. Stay upright as you digest. For many women, heartburn or indigestion is made worse at night when they lie down in a horizontal position. Try to eat your evening meal several hours before you go to bed, giving your body time to digest your food. Propping your bed up with a few pillows or books under the mattress may help you to stay more upright yet comfortable enough to sleep.
   
   
2. Eat frequently. Have five or six small meals throughout the day instead of the normal three meals a day.
   
   
3. Eat slowly. Take your time to chew properly and give your body time to digest.
   
   
4. Avoid spicy and fatty foods. You may find that simple foods are more agreeable to you. Some foods, such as cabbage, chocolate, garlic, onions or caffeine may make the problem worse.
   
   
5. Try to drink fluids between meals rather than with meals. You may find that sipping water helps.
   
   
6. Check with your nurse or doctor regarding any antacids or medications that may be helpful for you.

Some women experience no morning sickness at all, while others feel sick morning, noon and night! For many women, the nausea and vomiting eases off by the end of the first trimester, yet for an unlucky few, morning sickness will continue throughout the whole pregnancy.

Strong smells can cause nausea, as can different foods. Experiment with your diet to find foods that you are comfortable with and try to eliminate those foods that make you feel ill. A food diary may help you in tracking foods and their relationship to your nausea.

Many women find that crackers, bread, lemonade or ginger tea help to ease the nausea. If you feel particularly ill in the morning, try having a small snack before you get out of bed.

Eat small, frequent meals and drink plenty of fluids. Try not to go for long periods without food as this may make the nausea worse.

Talk to your doctor if your morning sickness is severe and you are vomiting several times a day.