Postpartum Constipation is a common complaint among new mothers- and it can last for many weeks after birth. There are numerous factors that contribute to this situation whether it is sleepless nights, lack of exercise or even less-than-healthy meals and snacks. And one thing for sure is that this is all unquestionably made worse by the post-baby reality. But fear not, one can simply start with a few modifications in her diet aka eating a lot of fiber.
- Whole Grains
If you want to a regular bowel movement (and I know you do), say good-bye to plain, white bread, also known as the evil refined grains. Integrating whole grain bread into your diet keeps constipation at bay. Whole grains such as brown whole grain bread, brown rice, brown pasta etc. are very high in dietary fiber.
Having oats daily will definitely keep constipation away. Not only is it high in fiber but it is an excellent source of manganese, vitamins, minerals, and antioxidants. One way of integrating oats into your meals is by consuming oatmeal. But if you just absolutely dread the bland taste of oatmeal, add some fruits to spice things up a bit. There sure is nothing like starting the day with a warm, hearty breakfast.
- Go Green
Eating fruits and vegetables provides you with dietary fibers as well as vitamins and minerals to nourish you and your baby. Fruits such as berries, and broccoli, the “superstar” source of fiber will ease your troublesome circumstance without a doubt. Rough things up even more by eating your veggies raw or lightly steamed, since cooking them can reduce its fiber content.
- Dried Fruits
If you’re exhausted or simply just don’t have any spare time to make a snack, dried fruits is your way to go. It is extremely easy to whip up! Just grab your bag of dried fruits and there you go! Raisins, figs, dried apricots, and that senior favourite prune contains fiber that acts as a constipation relief. Toss your dried fruits with nuts for a good boost of omega-3 and extra flavour!
- Fluids, Fluids, and more Fluids
Drink plenty of water. There are no others words to stress the importance of drinking water daily. It is essential for a breast-feeding mom to be hydrated with her energy levels up. Drinking 8-10 cups of water softens your stool and makes it easier to pass. Also, a daily glass of prune juice can be helpful and some people find that drinking warm liquid after waking up aids things get moving.
Remember to never ignore the urge to move your bowels, no matter how uncomfortable it may be the first times. But the longer you wait, the harder the stool gets, which will make things more complicated. Make an effort to eat high-fiber foods and you will be rewarded with relief. Happy plumbing!