Food is propelled through the digestive tract more slowly. Also, pressure from the enlarging uterus and the use of iron supplements can slow the movement of food through the intestines. To prevent constipation, select a wide variety of fibre-rich foods, drink plenty of water and get regular exercise. The fibre from food creates bulkier, softer stools that pass through the body more quickly and easily. Water is also excreted with the fibre so it is important to drink plenty of water to prevent dehydration and hard dry stools.
Exercise helps maintain muscle tone and increases the efficiency of body processes.
As an added benefit, most high fibre foods are rich sources of vitamins and minerals. Choose breads and rolls that list whole grain flour first on the label, such as whole wheat, oat or rye flour. Rolled oats, oat bran and whole grains make the best cooked cereal choices. Choose raw fruits and vegetables and prepare unpeeled whenever possible. Enjoy a variety of salads.