Some tips that help combat postpartum constipation include increasing water intake during the day, consuming more fiber, practicing physical activity and eating probiotic foods.
After a natural birth or cesarean section, a woman’s intestines can become trapped due to factors such as hormonal changes, few hours of sleep, use of medications or supplements, stress, changes in diet, in addition to the fear that the woman may have of feeling pain. when evacuating, for example.
When constipation does not improve within 3 to 4 days despite the tips or if the presence of blood in the stool is found, it is advisable to consult an obstetrician or general practitioner so that symptoms can be assessed and treatment can be indicated. most appropriate.
Some tips that help treat postpartum constipation are:
1. Increase fiber intake
Increasing your fiber intake is a great way to combat postpartum constipation, as fiber stimulates intestinal transit, increases the volume of feces and facilitates their elimination. For the action of fiber in food to be effective, it is also important to drink plenty of water throughout the day.
Foods rich in fiber and easy to include in the diet are fruits, such as plums, oranges, tangerines and papayas, vegetables and whole grains, such as whole grain bread, brown rice and oats. Check out other fiber-rich foods.
2. Drink plenty of water
To relieve constipation after childbirth, it is recommended to drink plenty of water, as this drink helps to mobilize and soften feces, facilitating their elimination and preventing problems such as hemorrhoids and anal fissures.
It is recommended to drink 2 to 3 liters of water per day, although more may be necessary depending on the woman’s weight and age. See how to calculate the amount of water needed.
3. Eat good fats
Good fats, present in foods such as chia seeds and flaxseed, avocado, coconut, nuts and olive oil, for example, help lubricate the intestine, facilitating the passage of feces and combating postpartum constipation.
To use good fats, you can add 1 tablespoon of olive oil at lunch and dinner, and 1 dessert spoon of one of the seeds to fruits, smoothies, juices and yogurts.
4. Consume probiotic foods
Probiotic foods, such as natural yogurt, kefir and kombucha, help combat constipation after pregnancy and can be consumed 1 to 2 times a day. Discover other probiotic foods.
This benefit is possible because probiotics are beneficial bacteria that balance the health of the intestinal flora, improving stool consistency and helping to avoid constipation.
5. Respect the urge to evacuate
To combat postpartum constipation, it is important to respect when the intestine shows signs of wanting to have a bowel movement and go to the bathroom as soon as possible.
This is because, when feces are trapped, they lose water in the intestine and become drier, which makes evacuation difficult.
6. Practice physical activities
Practicing moderate physical activity, such as brisk walking, yoga, swimming and cycling, helps combat constipation after childbirth, as it promotes natural bowel movements, stimulating the elimination of feces.
However, exercising after childbirth should only be done with the recommendation of the obstetrician and, preferably, guided by a physical education professional.
7. Evacuate in a squatting position
Evacuating in a squatting position helps to relieve postpartum constipation, because in this position the feces pass through the intestines better, making it easier to evacuate, without the need to exert too much force.
When sitting on the toilet, you can place a stool under your feet at a height where your knees are higher than hip height.
8. Consult the obstetrician
When constipation does not improve within 3 to 4 days, even with the previous tips, or in the presence of symptoms such as vomiting, abdominal pain or blood in the stool, it is advisable to consult an obstetrician or general practitioner for an evaluation. complete and indicate appropriate treatment.
If you want to see a doctor, make an appointment with an obstetrician near your area:
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