Constipation during pregnancy....3

Constipation during pregnancy....3

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4... Adjusting Your Diet To Prevent And Treat Constipation
Dietary problems are the most difficult to deal with, as people have been told so many different stories about what constitutes a good diet.
You've likely already received well meaning advice from friends, relatives and others, which may have you in a bit of a pickle about what you should be eating.
Whether you are vegetarian or a meat eater, your daily pregnancy diet should contain:
  • A good amount of protein
  • At least several cups full of raw and cooked green veggies
  • As many coloured veggies as you can
  • Some fruit
  • Good quality dairy for calcium — supplemental calcium if you can't eat dairy
  • Around 6 tablespoons of saturated fats in the form of virgin coconut oil, butter, animal fats
  • Around 4 tablespoons of monounsaturated fats such as avocado, olive oil, nuts and nut oils
  • About 2 teaspoons of polyunsaturated oils such as cod liver oil, flax oil, evening primrose oil, blackcurrant oil or borage oil
In total, the calories should add up to around 2,600 for both a pregnant and nursing mother. If your diet has enough of the foods above and in the right proportions, it should prevent constipation.
The Aborigines, First Nation Native Americans and Eskimos all praised eating enough fats to help keep the bowels moving. Their diets were low in carbohydrates, but as long as they had enough fats, it wasn't a problem. Do avoid heat processed oils such as rice bran, canola, rapeseed, soy, and oils labelled as ‘vegetable', as they are rife with carcinogens which cause cancer.
Breakfast can be the hardest meal of the day to break out of the wheat cycle.  Take breakfast which can give U and Ur unborn child needed energy without disturbing Ur and Ur unborn child's body
If you eat grains or products made from flour, the grain products should be whole grain and as fresh as possible.
It's vitally important to eat fruits and vegetables with the skins rather than peeling, with the exception of bananas, oranges and other similar plants. The skin of the fruit or vegetable is where most of the vitamins are located. The skin also contains a lot of fibre which helps to move the bowels more easily, especially in fruits like apples, and vegetables like carrots and potatoes. If you don't buy organic fruit and veg (which is ideal) you should scrub the fruit and vegetables before eating their skin.
Probiotics are bacteria that are helpful to the digestive system. They make sure that food gets broken down properly. If you have been on medication such as antibiotics, you may have depleted your guts natural bacteria, which can cause constipation. Even if you haven't been taking medication, you should take a natural probiotic everyday for your gut health. You can buy them in supplement for from your health food store, or you can take naturally fermented foods every day such as:
  • Natural yoghurt
  • Kefir
  • Kombucha
  • Lacto-fermented pickles
  • Relishes
  • Sauerkraut

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