How to Hold Your Bowel Movements Safely and Effectively

How to overcome constipation in pregnant women can be done through various simple and easy steps, such as consuming certain foods. Although simple, these methods are effective in facilitating bowel movements.

Constipation is common in pregnant women, especially in the first and third trimesters. One of the causes is an increase in the hormone progesterone which slows down bowel movements. In addition, other factors, such as low fiber intake, lack of physical activity, and pressure from an enlarged uterus, can also worsen this condition.

How to Hold Your Bowel Movements Safely and Effectively

Although often considered a mild complaint, constipation that is not treated properly can cause complications, such as hemorrhoids or anal fissure. Therefore, it is important to know how to overcome constipation in pregnant women.

Various Ways to Overcome Constipation in Pregnant Women

Here are various ways to overcome constipation in pregnant women:

1. Consume foods high in fiber

How to overcome constipation in pregnant women can be done by meeting the body's daily fiber needs. Because, fiber plays an important role in facilitating bowel movements.

Pregnant women are advised to consume 25–30 grams of fiberper day. This nutrient can be obtained from fruits, such as apples and pears, wheat, brown rice, and various types of nuts.

2. Get enough fluids

Another way to overcome constipation in pregnant women is to keep the body well hydrated. This is because rarely drinking water can worsen constipation.

During pregnancy, the body of the expectant mother needs more fluids to support the growth of the baby and smooth digestion. Therefore, drink 10-12 glasses of water every day to keep digestion smooth.

3. Exercise regularly

In addition to consuming high-fiber foods, exercise can also be a way to overcome constipation in pregnant women. Doing light exercise regularly, such as walking or pregnancy gymnastics for 20-30 minutes per day, can stimulate bowel movements and help smooth digestion.

Before starting exercise, pregnant women are advised to consult an obstetrician, especially if the pregnancy is considered high risk. The goal is for pregnant women to know the type and duration of exercise that suits their condition.

4. Don't delay defecation

Holding in a bowel movement can cause the stool to become hard and difficult to remove, thus risking constipation. To maintain digestive health, make it a habit to have regular bowel movements, ideally at the same time every day.

If you use a sitting toilet at home, use a small stool to support your feet. The goal is to make your body position similar to a squatting position and make it easier to have a bowel movement.

5. Consume probiotics

Consuming probiotics can also be one way to overcome constipation in pregnant women. Several studies have shown that probiotics help maintain the balance of good bacteria in the intestines, thus facilitating bowel movements. Probiotics can be found in various foods or drinks, such as tempeh and yogurt.

5. Taking laxatives

In some cases, laxatives can be used as a way to overcome constipation in pregnant women. However, it is important to consult with your obstetrician first before taking laxatives. The reason is, not all laxatives are safe to use during pregnancy. 

Constipation is common in pregnant women and can be overcome by maintaining food intake, meeting fluid needs, and exercising. Therefore, do not worry too much and rush to take laxatives, pregnant women.

If pregnant women have tried various ways to overcome constipation in pregnant women above but the complaint does not improve within 2 weeks, accompanied by severe pain or bleeding during bowel movements, consult a doctor through the Chat with a Doctor feature. Later, the doctor will determine how to overcome constipation according to the complaint that pregnant women are experiencing.

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