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Ways to Promote Healthy Bowel Movements

Gut Health Lone Peak PH

 

Constipation can be a common symptom of pregnancy, as well as post-delivery. A pelvic PT can discuss bowel posture and offer strategies to reduce the frequency of constipation before and after delivery.

What do you know about fiber? Fiber serves to hold more fluid in stool and limit the amount of time stool spends in your colon. One way to address constipation is to aim to get 25 grams of fiber into your system per day.

 

Soluble fiber attracts water to assist with slowing digestion. Food sources include oat bran, nuts, seeds, beans, peas, pears, carrots, apples, and citrus fruits.

Insoluble fiber adds bulk to stool and helps food pass quickly. Food sources include wheat bran, beans, nuts, berries, whole-wheat flour, cauliflower, and green beans.

If possible, try to consume your fiber through food intake, such as a variety of fresh fruits and vegetables, beans, legumes, etc. If you feel that you would benefit from a supplement, it’s always a good idea to chat about it with your primary care provider, or our Physical Therapist, Cheryl!

 

Don’t forget about the water!!

Staying hydrated throughout your pregnancy is vital in protecting your baby’s brain development and keeping your energy levels up. When dehydrated, fluids are scarce in the digestive system, so your colon pulls fluid from stool which tends to result in slower transit time and harder stool consistency.

Not all liquids are the same...

The best fluid to consume (you probably already know) is WATER. Minimize intake of caffeinated liquids and limit carbonated, sugary drinks.

The recommended daily intake during pregnancy is 64-96 ounces. While that may seem like a lot, especially as the baby grows and places even more weight on your precious bladder, try and space out your consumption throughout the day. It may be helpful to set up little reminders, such as an alarm or notes, to stay on top of your fluid intake.

Don’t know if you’re consuming enough water? Ask yourself…

  • How often have I urinated today?
  • What color was my urine?

It’s a simple observation and can provide you with great feedback, especially if you need to consume more water!

Ready to learn more? Reach out to Lone Peak Physical Therapy today if you’d to get scheduled for a FREE consult with our pelvic PT specialist, Cheryl! You can reach our front desk at 406-548-6266 or Cheryl directly via email at ctenpas [at] lonepeakpt.com

 

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