Most of the women experience sluggish digestion during pregnancy. Blame it to hormones, less physical activity or the compressed digestive system as their abdominal cavity is hosting a new life. Poor digestion makes them susceptible to indigestion, acidity, bloating, wind, constipation, heaviness in the stomach etc. There are several common tips to help you better digest your food, such as
- choose healthy food options
- eat smaller meals throughout the day
- exercise to help stimulate digestion
- avoid tight clothing around your waist
- drink plenty of water
- eat slowly and chew your food well
In this article, I will discuss some foods that can be hard to digest for your sensitive stomach. The foods listed below can be difficult to digest for one person and not at all for others. That’s the reason my first tip to you is make a mental note of the food items they make you uncomfortable. If there are some foods that made you uncomfortable before pregnancy, you might want to steer clear of them during pregnancy. For me, those foods are raw garlic and yeast (in bread). I am especially careful when eating out because many people add raw garlic in salad dressing and dips such as hummus, fresh salsa and guacamole. Mindful eating is the key to good digestion. Women, who have colic diseases or irritable bowel syndrome (IBS) or food intolerance, may have to be painstakingly scrupulous when selecting their food. To all pregnant women, my top 3 tips to maintain healthy digestion is
- understand your body
- eat mindfully
- resist pregnancy cravings
There are some foods that are known for causing digestive problems. Understanding of these foods will help you make better choices.
Cruciferous vegetables, artichoke and asparagus
In this large family of vegetables, cabbage, cauliflower, broccoli and Brussel sprouts are most commonly known for causing bloating and other digestive issues. These vegetables are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). They are a collection of poorly absorbed simple and complex sugars that are found in a variety of fruits and vegetables. Artichoke and asparagus are also high FODMAPs.
However, these vegetables are highly nutritious and you can make them easier to digest by simply cooking them with some lemon, herbs and spices. Also, if freshly cooked these vegetables tend to cause less disturbance in the stomach than the refrigerated one. Otherwise, there are many other alternatives such as spinach, zucchini, bell peppers, carrots, fennel, green beans, lettuce, squash, tomatoes and many more.
Onion and garlic
Onion and garlic contains fructan, a type of soluble fibre, which can cause bloating and gas in many people. Raw garlic and onions are more difficult to digest than the cooked one. Otherwise substitute them with celery, leek, chives, fennel, ginger and herbs for flavours.
Lentils and legumes
Beans and lentils are very high in soluble and non-soluble fibres. Also, they contain carbohydrates that are difficult to digest. These carbohydrates get fermented by gut bacteria and produce gas. Soaking, sprouting and cooking lentils and legumes considerably improves their digestibility. You can take a step further by changing the water in which they have been soaked or cooked. If you are using canned beans, separate the liquid and wash beans thoroughly before using them in your salads. You can use herbs and spices that aid in digestion and reduce bloating such as cumin, fennel, coriander, peppermint and ginger. Lemon also helps in digestion of beans. Moreover, choose the legumes and lentils that are better digested by your body. some people prefer pinto beans and black beans over other legumes as they are better digested. Small dehusked lentils are also easier to digest compared other large lentils.
Refined carbohydrates and carbonated drinks
Foods high in white sugar and refined flour are not hard to digest by your gut. However, they provide the necessary fuel to gut bacteria and fungus that can cause all sorts of digestive tract problems.
Carbonated drinks contain a high amount of carbon dioxide, therefore these beverages dump a large amount of gas in your gut. Some gas gets trapped in your digestive tract and make you feel bloated. Water is the best drink during pregnancy. If you don’t like to drink plain water try flavouring it with fresh strawberries, blueberries, lemon, oranges, ginger or mint.
Milk
Milk is a good source of many essential nutrients including calcium, protein, vitamin D, Vitamin B12, riboflavin and niacin. That is the reason it is considered a very important food for pregnant women. Albeit, milk contains lactose that can cause indigestion and bloating in many pregnant women, even if they are not medically diagnosed as lactose intolerant. I am not lactose intolerant, and I used to enjoy plain milk, this changed during my pregnancy. I had to reduced my milk consumption to the minimum. If I craved for milk, I would boil my milk with a pinch of turmeric, black pepper or ginger powder to make it more digestible. It is observed that mature cheese, yoghurt and kefir is better tolerated than milk. If not, you can choose alternatives such as almond milk or coconut milk. Many other options are available in the long-life milk section of the supermarket.
Fried food
Fried food that you get from fast-food chains is loaded with unhealthy trans fats. The oil is heated and kept at high temperature for a very long time to serve hot fried food to their consumers all day long, this process changes the basic chemistry of even an otherwise healthy oil. Food prepared in this manner not only hard to digest but also bad for your overall health. If you suffer from heartburn, acid reflux or indigestion. steer clear of all fried food. Even if you are eating out always look for healthier options Instead of ordering a burger and french fries, try a jacket potato with mature cheese, chilli and fresh salad on the side.
Spicy food
Many women crave for spicy food during pregnancy. But just because you are craving spicy curry doesn’t mean your body can handle it. Tolerance to spices varies from person to person. Women who can enjoy a spicy meal before pregnancy may not be able to tolerate it during pregnancy. Spicy food can cause acidity, heartburn, vomiting and diarrhoea. You need to be more careful during the first and third trimester when digestive issues are on their peak.
Eat well, stay healthy!
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