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Constipation & Hemorrhoids

Constipation and hemorrhoids are super common in pregnancy. 

Here are some things that might help: 

  • Hydration - try to drink about 100 oz of water / day

  • Fiber - gradually eat more fiber rich foods (foods with a high fiber to carbohydrate ratio) like: lentils, beans, almonds, avocados, cauliflower, broccoli, cabbage, and asparagus

  • Try chia seeds, which are a really good source of both soluble and insoluble fiber (1 tsp in a smoothie or with yogurt)

  • Exercise, which can naturally stimulate bowels

  • Start a daily probiotic or regularly consume fermented foods

  • Optimize posture to avoid straining with bowel movements by using a footstool in front of your toilet.  This can mimic a squatting position and also help you learn to relax your pelvic floor, which is helpful preparation for labor.  

Chia Pudding
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