6 foods for healthy digestion during pregnancy

Constipation is a particularly common problem during pregnancy. Around a third of pregnant women suffer from constipation. Various factors favor the unpleasant, bloated feeling of fullness. For example, as early as the eleventh week of pregnancy, the growing uterus can put pressure on the intestines and impair digestion.

In addition, the hormonal change influences your intestinal activity. The pregnancy hormone progesterone causes you to digest food more slowly. In addition, more fluid is withdrawn from the intestine due to the increasing blood volume.

Iron supplements, which are often prescribed during pregnancy, can also cause digestive problems as a side effect. The connection is often noticed late or not at all, because the constipation only sets in several days after the start of therapy.

But here’s the good news: There are a number of things you can do to prevent or alleviate problems with food intake. We introduce you to 6 foods that support healthy digestion during pregnancy:

1. Sauerkraut or sauerkraut juice

Raw sauerkraut or sauerkraut juice are particularly helpful for mild constipation. This is because the lactic acid bacteria it contains act like a probiotic drink. The fiber contained in sauerkraut also stimulates digestion.

Sauerkraut works best when eaten on an empty stomach. The effect then sets in after about six hours. However, there is a small disadvantage: Sauerkraut causes flatulence in many people, and pregnant women also report it.

2. Dried fruits

Dried fruits are popular during pregnancy. No wonder: They taste good and have a gentle laxative effect. It doesn’t matter whether you prefer the dried fruit pure or soaked. Dried fruits are high in fiber. They have a positive influence on intestinal activity.

Apple rings, dates, figs and raisins are often recommended for digestive problems during pregnancy. Prunes can also naturally help with constipation. A special tip are dried apricots, because in addition to their positive influence on digestion, they contain an above-average amount of iron. So you’re basically killing two birds with one stone. When choosing the fruit, however, you should always make sure that it is unsulphured.

3. Fruit Juices

What applies to dried fruit also applies to various fruit juices such as plum juice, pear juice or pineapple juice. These juices have a laxative effect thanks to the fruit acid, pectins and fiber they contain. In contrast to fruits in dried form, they offer the advantage of being relatively fewer in calories.

However, this only applies to “real” juices. There are also many products in the supermarket that advertise colorful orchards – but when you look at the ingredients it becomes clear that they are more like sodas. That’s why you should look at the fruit juice content when shopping. Also note: The laxative effect only occurs after one to three days. Fruit juice is therefore not a solution for acute problems and should rather be used as a preventive measure.

4. Milk sugar

A tablespoon of lactose in a smoothie or muesli prevents constipation. Milk sugar can help with stubborn constipation during pregnancy, because it specifically stimulates intestinal activity.

Milk sugar (lactose) is obtained from whey and is therefore a natural laxative. It is broken down by bacteria in the large intestine into glucose and galactose and then broken down into lactic acid and acetic acid. One to four spoonfuls of lactose per day are harmless and can be stirred into yoghurt or fruit juices, for example.

5. Psyllium, wheat bran or flaxseed

Flea seeds, wheat bran or flaxseed swell up in the intestines, making the stool softer. At the same time, the intestinal volume is increased and intestinal activity is stimulated. However, this works best if you make sure to drink a lot in combination with the seeds. The rule is at least 2 liters a day to allow the seeds to swell.

The seeds also have the advantage that you can easily integrate them into many small snacks. They are suitable as a topping for yoghurt or as a supplement in (fruit) salads. Incidentally, flatulence can also occur after consuming psyllium, wheat bran or flaxseed. And the effect only occurs after one to three days, which is why these swelling and bulking agents are also particularly suitable for preventing digestive problems.

6. Tea and water

Drinking plenty of fluids regularly helps pregnant women in particular when it comes to digestion – even if that means having to go to the toilet more often. The background is that your body is now producing a lot of additional blood, for which it needs liquid. Iron supplements, which many pregnant women are prescribed, also remove water from the digestive tract. As a result, the stool thickens and constipation occurs.

Drinking a lot can therefore bring relief. Six to eight glasses of liquid, such as water or tea, are important. Tea primarily means fruit or gentle herbal tea. Black or green tea should only be drunk in moderation because of the theine it contains.

Small meals are easy on the digestive tract