I love certain things about being pregnant: feeling baby kicks, creating a new human being…….ok, that’s about it. Not such a fan of other side effects. Growing a baby is tough work, and changing hormones can cause stress on our intestinal system & whole body. I’m going to talk about three common pregnancy concerns that may be partially alleviated with diet: heartburn, headaches and constipation.
Heartburn
A growing baby puts pressure on mom-to-be’s stomach, which can force acid into the esophagus, causing burning. All muscles in the body relax during pregnancy, including the lower esophageal sphincter, which can also cause stomach acid to be released up into the esophagus.
TIPS:
- Eat small frequent meals.
- Avoid irritants (some may be caffeine, chocolate, seasonings, high fat, citrus, tomato, carbonated drinks).
- Keep food diary to track your triggers.
- Eat slowly.
- Limit fluids with meals.
- Don’t eat close to bedtime.
- Talk to your doctor or midwife about taking antacids.
Headaches
Hormones can cause headaches in pregnancy. And not to mention stress!
TIPS:
- Eat small amounts regularly to keep blood sugar up.
- Don’t eat candy or foods that cause spikes in blood sugar.
- Again, watch for any food triggers. Some may be MSG, chocolate, cured meats, red wine, aged cheese, preserved meats (deli meal, hot dogs).
- Exercise
- Relaxation and yoga.
Constipation
This seems to be almost universal among the pregnant women that I talk to. Movement of food through the intestinal tract is slowed down, due to relaxing muscles in pregnancy. Supplemental iron from prenatal multivitamins can also cause constipation.
TIPS
- High fibre (25 g) diet (beans, fruit and veggies, whole grains). Add 1-3 Tbsp of wheat bran to yogurt, cereal, applesauce, etc.
- Fluids (8-12 cups). Hot drinks might be especially good.
- Activity
- Metamucil
- Probiotics.
- Natural laxatives: prunes and apple, pear or prune juice. These all contain sorbitol, a sugar that draws water into your intestines.
- Try the Fruit Lax recipe below.
Fruit Lax Recipe
Makes 1 cup, or 16 servings (1 Tbsp each)
½ cup raisins
¼ cup pitted prunes
¼ cup pitted dates
6 Tbsp prune juice
¼ cup wheat bran
Soak raisins, prunes and dates overnight in just enough water to cover it.
Pour into a food processor. Add the prune juice and bran and blend well.
If it’s too thick, add orange juice until a paste consistency is reached.
Store in an airtight container in the fridge for up to 2 months, or freeze.
