Foods that Relieve Constipation

Foods that relieve constipation will make your life a lot more enjoyable if you are experiencing constipation in pregnancy. Why not just take a stool softener or use a fiber supplement?

• High-fiber foods are also good sources of other valuable nutrients
• It’s less expensive
• It’s “all-natural”…you don’t have to worry about it being unhealthy for baby

Fiber is basically the indigestible part of plants, specifically the cell wall. It is also known as insoluble fiber.

Why does it help with constipation?

Since it is not digested, or broken down, it increases the weight and softens the stool.


Is all fiber the same?

No, there are different types. There is insoluble and soluble fiber. Soluble fiber dissolves slightly in water and insoluble fiber does not. Both types are very beneficial for your health, but insoluble fiber is more helpful in preventing constipation.





What are some high-fiber foods?

Examples include:

Fruits:

• Apple with skin
• Figs
• Oranges
• Pears
• Bananas
• Strawberries

Vegetables:

• Kidney beans
• Lentils
• Brussel sprouts
• Peas, green or splie
• Spinach
• Potatoes
• Carrots
• Broccoli

Grains:

• Bran ready-to-eat cereals
• Crackers, rye wafers
• Shredded Wheat
• Whole wheat English muffins
• Cheerios
• Cream of Wheat

Tips for adding fiber into your diet:

• Add more fiber into your diet gradually, to prevent gas and cramping.

• Drink plenty of water.

• Make your snacks be some raw fruits or vegetables.

• Add ground flaxseed or wheat germ to your favorite cereals or homemade baked goods.

• Avoid white processed foods, and replace with whole grains.

• Choose high fiber cereals

Eat and enjoy the benefits of fiber!

Although it is ideal to get your fiber in the foods that relieve constipation, sometimes it is necessary to take a fiber supplement.

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