What to eat when constipated and pregnant?

Constipation is a common complaint during pregnancy, as the hormonal changes and increased pressure on the bowels can slow down digestion. To relieve constipation, it is important to consume a diet that is high in fiber and fluids. Here are some foods that can help alleviate constipation during pregnancy:

1. Fruits:

- Berries (raspberries, blackberries, strawberries)

- Prunes

- Watermelon

- Melons (cantaloupe, honeydew)

- Oranges

- Apples (with the skin)

- Pears (ripe)

2. Vegetables:

- Leafy greens (spinach, kale, collard greens, romaine lettuce)

- Broccoli

- Asparagus

- Carrots

- Peas

- Green beans

- Corn

3. Whole Grains:

- Oatmeal

- Whole-wheat bread

- Brown rice

- Barley

- Quinoa

4. Legumes:

- Lentils

- Beans (kidney beans, chickpeas, black beans)

5. Nuts and Seeds:

- Almonds

- Walnuts

- Chia seeds

- Flax seeds

6. Dried Fruits:

- Apricots

- Dates

- Raisins

- Currants

7. Yogurt:

- Probiotic yogurt (contains live cultures)

8. Fluids:

- Water

- Fruit juices (prune juice in moderation)

- Herbal teas (such as peppermint or chamomile)

- Soups or broths

Remember to start introducing these foods into your diet gradually and drink plenty of fluids throughout the day. Regular physical activity can also help ease constipation. However, it is always recommended to consult with a healthcare provider before making any significant changes to your diet or exercise routine during pregnancy.