These ideas are hints other mothers have found helpful:
HEARTBURN:
CAUSE – stomach displaced upwards as uterus grows; hormones relax opening of stomach and allows excess acid to escape up into esophagus.
RELIEF – identify offending food and avoid gassy foods and fats; get moderate physical activity; eat apples, yogurt, papaya or toast; try smaller meals, eat slower; avoid antacids and baking soda because of excessive sodium; avoid highly spiced or greasy foods and coffee.
CONSTIPATION:
CAUSE – You’re not alone! 50% of pregnant women experience constipation due to the relaxing effect of hormones on the muscles of the intestines. That causes food and waste to move slower through your system. Other causes are: not enough physical activity, stress, lack of physical exercise, or a low-fiber diet. Iron supplements may also cause constipation. (Don’t quit taking iron if you need it, just try a different type like ferrous fumerate or ferrous sulphate and see what works best for you.)
RELIEF – eat lots of fresh and dried fruits (except bananas); drink lots of fluids; try high fiber foods; get daily exercise; don’t take laxatives or strain while moving bowels (put feet up on a stool when sitting on the toilet.) Ask your healthcare provider about adding probiotics to your diet.
GAS (FLATULENCE AND BURPING):
CAUSE: One of the causes is progesterone, a hormone that causes the muscles throughout your body to relax and decreases the movement of your intestines. Also, the increased pressure from your growing uterus can slow down digestion and that leads to more gas. Some foods can also contribute to gas. When you have excess gas it wants a way out of your body, hence burping or farting! It may be embarrassing at times (like when you are practicing your relaxation exercise in your childbirth classes and you get a little too relaxed), but this too will pass.
RELIEF – avoid gas-producing foods; avoid fatty fried foods; focus on smaller meals throughout the day; exercise, which will help stimulate digestion; eat slowly and chew thoroughly; drink plenty of water, which will also help prevent constipation.
Check with your midwife or doctor if you have any concerns!
I hope this gave you some ideas to ease these common complaints and that you can have a more comfortable pregnancy. Contact me if you want to discuss other concerns and solutions!