Pregnancy constipation is REAL!
Higher levels of progesterone certainly impa
ct our motility and it can leave some women MISERABLE, but it doesn’t have to be that way!
These are 6 daily things you can include into your routine to keep the constipation at bay!
<aside> 1️⃣ Start your day with an abdominal massage lemon water!
This stimulates digestion and supports gastric juice and bile production to help you break down food and absorb nutrients better along with helping alleviate constipation.
This is my favorite way to do lemon water in the morning as it also provides electrolytes - 4-6 oz coconut water, pinch of himalayan sea salt, juice of 1/2 lemon and camu camu powder for Vitamin C (I like 500-1000mg Vitamin C for adrenal/stress support and can help bowels too)
Camu Camu is available in the Fullscript list: https://us.fullscript.com/plans/fitmom-pregnancy-constipation-support
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<aside> 2️⃣ Focus on the fibers you can stomach
I know you’re craving more carbs mama, but lets think about the fibrous carbs that can help things stay moving!
Fruits to support constipation include: 2 kiwis a day (skin on for more fiber), apples, pears, berries, avocado and oranges.
Carbs with fiber: Oats, potatoes, brown rice, crackers made with seeds/nuts/sweet potatoes, and legumes (lentils, pulses, beans and peas).
Seeds are also AMAZING and super helpful to add such as chia seeds (in smoothies, added to yogurt or as chia pudding).
I also love an unsung hero that you may not often think of, and that is Pumpkin seeds!
Also known as pepitas, can be a healthy snack for pregnant women because they provide many nutrients, including protein, fiber, healthy fats, zinc, potassium, iron, magnesium, and omega-3 fatty acids.
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<aside> 3️⃣ Constipation Tea
I like PinkStork and purchase on Amazon.
They also have a bloat tea!
If you’re nauseous, add in ginger and peppermint! I also added some Ginger chews to our Fullscript portal if you need options, but Pink Stork has a lot for nausea relief too!
These are all great herbs that can support constipation as well:
<aside> 4️⃣ Magnesium! Magnesium is involved with over 600 enzymatic functions in the body, thats why we call it the miracle mineral. I would do 1-2 of these 3.
1) Prosorb+ Magneisum - I would recommend this nightly, this tastes great and is a combo of magnesium glycinate (most absorbable form), magnesium citrate (osmotic laxative) and a bit of Vitamin C (immune and bowel support), which I love - plus there are no artificial flavors or fillers! To me it tastes like a lemon bar, better than lemonade. You can use code FITMOM for a discount here: https://nuethix.com/products/prosorb-magnesium-new?_pos=2&_psq=prosorb&_ss=e&_v=1.0&variant=47369076703465
2) Magnesium Calm Clean out
I personally don’t love the taste of CALM, which is why I do #1 and #3 here, but it does work GREAT and it is easily accessible as most stores carry it near pharmacy.
Costco also has the big tub.
You can do this to tolerance, meaning you can take 2 tsp as many times of the day as needed to clean out.
Cleanout dosing:
Maintenance dosing:
3) Magnesium Oxide - I really like OxyPowder - 4 caps a day - I take at dinner/night and have had smooth bowels every morning but just know it can also loosen you up too much, so you may need to adjust dosing especially if pairing with another form of magnesium.
Purchase either here in our Fullscript account:
<aside> 5️⃣ Support stomach acid and bile flow!
Both are is super helpful for bloating, indigestion, helping to prevent pebbly like stools or straining and both are very helpful for proper digestion and nutrient absorption - our nutrient needs are much higher in pregnancy so that is why stomach acid support is helpful!
I support stomach acid with Metagest - Stomach acid, also known as gastric juice, is important for absorbing nutrients during pregnancy because it contains hydrochloric acid and digestive enzymes.
Hydrochloric acid breaks down food, while digestive enzymes break down proteins. Stomach acid also kills bacteria.
Plus, the Metagest can help keep heartburn away too!
Contraindicated if you have active heartburn.
If that is the case, I would use DGL chewables/gummies or Marshmallow Root tea to support heartburn rather than Tums as those suppress stomach acid so I also put those the Fullscript list for you if needed!
Marshmallow root is generally considered safe to consume in amounts found in foods during pregnancy, but you should check with your doctor before taking it.
Marshmallow root can coat the stomach and esophagus, which may help with pregnancy heartburn.
While it appears to be safe for use during pregnancy and breastfeeding, you should check with your doctor before taking it.
One study suggests marshmallow may lower blood sugar levels.
So people with diabetes should talk to their doctors before taking marshmallow.
Beta Plus is what I like for OxBile as it also contains beet root which loves on the liver!
I recommend this for those without a GB all the time, but it can be used for those with a GB too who are struggling with constipation - just be sure to alternate the dose i.e. 1 with some meals, 2 with others.
Bile supports breaking down fats, lubricating the colon and acts as a natural antimicrobial!
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<aside> 6️⃣ Water Enemas
These can be really helpful if you are straining to go to the bathroom!
I use 3 cups of distilled water with this enema kit and lube:
**Enema Kit from Amazon** (Coffee enemas are contraindicated, otherwise those are my preferred)
**WooMore Play Coconut Lube** - the BEST natural and organic lube! I’m not affiliated with them, but this is the BEST stuff ever!
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<aside> 7️⃣ Hemorrhoid Support
All of these can help with symptomatic relief and you can find them in our protocol here:
https://us.fullscript.com/plans/fitmom-hemorrhoid-support