Eat Your Way Out Of Constipation

Constipation can be a major issue among pregnant women and can be quite uncomfortable to endure too. It can happen due to a number of reasons including lack of exercise, improper diet, dehydration, etc.

During pregnancy, one other culprit for constipation could be an increase in the hormone progesterone, which relaxes smooth muscles throughout the body, including the digestive tract. This causes movements in the intestines to become sluggish.

While there are a few reasons why pregnant women could get constipated, there are also a number of different ways to beat the problem, and these include:

• Keeping active and exercising regularly. Safe exercises such as walking, swimming, and certain yoga moves can all help ease constipation.
• Exercising also helps you feel more energised and rejuvenated!
• Avoid holding back from passing motion when you feel the urge.
• Some pregnant women experience constipation as the result of consuming multivitamins with a high content of iron in them. If you feel this is the case with you, consult your doctor about switching to a supplement with less iron in it.
• Drink plenty of water and fruit juices. Some women find that a glass of warm water or beverage helps to get things moving in the morning.
• Switch to a high-fiber diet. Foods such as whole-grain cereals and bread, brown rice, beans, and fresh fruits and vegetables every day.

Eat your way out of constipation!
Foods such as beans, sweet potatoes, kiwi fruit, plums, apples, nuts, and seeds are all known to naturally aid in relieving constipation.

Here are some recipes to try.

---

Sweet Potato, Carrot & Ginger Soup
Ingredients:

• 2 teaspoons canola oil
• 1/2 cup chopped shallots
• 3 cups (1/2-inch) cubed peeled sweet potato
• 1 1/2 cups (1/4-inch) sliced peeled carrots
• 1 tablespoon grated ginger
• 2 teaspoons curry powder
• 3 cups fat-free, less-sodium chicken broth
• 1/2 teaspoon salt

Method:

1. Heat oil in a large saucepan over medium-high heat.
2. Add shallots; sauté 3 minutes or until tender.
3. Add potato, carrots, ginger, and curry; cook 2 minutes.
4. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.
5. Pour half of the soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

---

Kiwi Fruit Salsa
Ingredients:

• 3-4 ripe kiwifruit, peeled, carefully chopped
• 1/4 cup pomegranate seeds
• 1/2 ripe avocado flesh, peeled and chopped
• 1 heaping tablespoon thinly sliced green onion
• 1 tablespoon (adjust to taste) of chopped fresh bell pepper
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon olive oil
• Salt and pepper to taste

Method:

1. Place the kiwifruit, pomegranate seeds, avocado, green onion, and olive oil in a medium-sized bowl.
2. Starting with just a teaspoon of chopped bell peppers, gently fold in and add more to your desired level of heat.
3. Add cilantro, salt, and pepper to taste.
4. Serve on the side with roasts, or as a dip.

---

Baked Apples
Ingredients:

• 6 apples, cored
• 2 tbsp muscovado sugar
• A handful of raisins
• A slab of butter (about the size of a match-box)
• 1 tsp cinnamon powder
• 1 tsp demerara sugar

Method:

1. Heat the oven to 22 degrees Celsius
2. Combine the cinnamon, muscovado sugar, and raisins in a bowl
3. Stand apples up side by side on a baking dish
4. Using your fingers, push some of the muscovado mixtures into the apples, using it up among the apples
5. Add a blob of butter on top of each apple and sprinkle with demerara sugar
6. Bake for 20 minutes
7. Let cool and enjoy!