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.