How Can We Protect Stomach and Intestinal Health During Pregnancy?

Pregnancy is a very special and beautiful period for mothers. This special period causes many changes in the mother. Most of these changes occur in the digestive system. If lifestyle changes are not made in response to the changes in the digestive system, expectant mothers may encounter many problems. Problems encountered can make this beautiful pregnancy process unbearable for expectant mothers.

Going through the pregnancy process in a healthy way is very important for the health of mother and baby. In order to go through this process healthily, it is necessary to have a healthy digestive system. A healthy digestive system also means a strong immune system.

Many hormonal changes occur during pregnancy. The uterus is also growing so that the baby can grow inside it. These hormonal changes, the pressure of the growing uterus on the stomach and intestines, and the lack of movement caused by weight gain cause various stomach and intestinal problems.

The main problems are; nausea, vomiting, heartburn and sourness, constipation, indigestion, bloating, reflux, gas problems, gallbladder problems. All these gastrointestinal problems I wrote about are in the mother; It can cause many conditions that reduce the quality of life, such as inadequate nutrition, not being able to benefit from enough nutrients, and physical pain and suffering. This means that mothers should pay extra attention to their nutrition during pregnancy. Because the key to gastrointestinal health is a healthy diet.

One of the most important organs of the digestive system is undoubtedly the intestines, which we also know as the second brain. Intestinal health is very important for physical and mental health. In short, we can say that the healthier our intestines are, the better we feel. Headaches, emotional fluctuations, poor memory, etc. An unhealthy gut may underlie many symptoms. The most basic rule in intestinal health is to keep the intestinal flora healthy. It is known that unhealthy intestinal flora is associated with many diseases, from diabetes to obesity, from chronic fatigue to depression. Beneficial nutrients in the intestine to keep the intestinal flora healthy It is necessary to increase the bacteria. It is possible to increase these beneficial bacteria through nutrition.

General recommendations for a healthy digestive system during pregnancy:

• Meals should be eaten little by little and often. .

• Meals should be eaten slowly and by chewing thoroughly.

• When it comes to intestinal health, I think the first thing that comes to mind is probiotics. Probiotic foods; It increases the beneficial microorganisms in the intestine. Probiotic foods; homemade yoghurt, kefir, pickles,... (You should be careful with pickles during pregnancy because they contain high amounts of salt.)

• Daily water consumption should not be neglected.

• Excessive sauce, oily, spicy, sugary and acidic foods and drinks should be avoided.

• Food and beverages rich in fiber (complete cereal products, legumes, vegetables and fruits, etc.) should be fed. It will be especially useful in solving problems such as constipation and indigestion.

• Snacking should not be done quickly. Meals should be consumed sitting down.

• Eating habits at night should be avoided.

• The digestive system is one of the systems most affected by stress. Staying away from stress is very important for a healthy digestion.

• Light walks during pregnancy will help with complaints of indigestion and indigestion.

• Caffeinated drinks such as tea and coffee should be limited.

• Foods with sensitivity or allergenic foods may also cause digestive complaints.

• Alcohol and cigarettes should be avoided.

A healthy digestive system during pregnancy Foods that should be consumed for:

• Kefir: I think most of us have learned that kefir is a good source of probiotics. Thanks to this probiotic content, it helps the intestine to function well by increasing the friendly bacteria in the intestine. 1 glass of kefir can be consumed a day.

• Pickles: Pickles are also good for intestinal health with their probiotic and high fiber content. It is useful for . However, pickles also contain high amounts of salt. It is necessary to be careful about its consumption in order not to cause edema, which is a common problem during pregnancy. Consuming it twice a week will be sufficient.

• Yogurt: Another source of probiotics is yoghurt. It benefits the health of the digestive system with its probiotic content. You can consume 2 bowls of yoghurt a day.

• Whole grains: They help the digestive system thanks to the abundant fiber they contain.

• Legumes: Legumes containing high fiber also help the intestines to function. However, the gas-inducing properties of legumes can be challenging during pregnancy. In this case, it may be necessary to limit it.

• Broccoli-Cauliflower-Cabbage: These vegetables also have high fiber content and may need to be limited during pregnancy due to their gas-forming properties.

• Banana: It is one of the foods that helps the digestive system with its fiber content. One banana can be consumed per day.

• Apple: In addition to the vitamins and minerals it contains, apple is also a good source of soluble and insoluble fiber. With these properties, it helps protect stomach and intestinal health.

• Cinnamon: Known for balancing blood sugar, cinnamon also helps with constipation and bloating problems. It also improves digestion by ensuring that food stays in the stomach longer. This also increases the feeling of fullness. (Excessive use during pregnancy may cause miscarriage. Daily consumption of 2-4 grams (less than half a teaspoon) is safe. It is useful to get approval from your doctor before adding cinnamon to your diet during pregnancy.)

• Mint: It relaxes the digestive system by soothing the stomach. It can help with problems such as nausea, pain, indigestion and gas. (Excessive use during pregnancy may cause miscarriage. Those with low risk should not consume it without consulting their doctor.)

• Olive oil: Olive oil, which helps the digestive system, is preferred in vegetable dishes and salads. bowel movements may be improved.

• Turkey Coconut oil: Contains high levels of MCT (medium chain fatty acid). MCT, on the other hand, is less tiring on the body than long-chain fatty acids. With this effect, it facilitates digestion.

• Bone broth: It ensures the repair and strengthening of the intestines. It helps digestion by contributing to the digestive system mucosa.

• Fish: Oily fish (such as salmon) rich in Omega 3 increase the good bacteria in the intestine. It also helps the digestive system by preventing stomach inflammation.

• Pistachio: Thanks to its high fiber content, it increases the movement of the intestines and increases the beneficial bacteria in the intestine. Pregnant women can consume approximately 10-15 pistachios daily as snacks.

• Raw almonds: It is an important prebiotic food. Prebiotics are non-digestible nutritional compounds that feed beneficial bacteria and enable them to multiply. In other words, prebiotics are used as an energy source by beneficial bacteria, thus creating more beneficial bacteria. Raw almonds, as a prebiotic food, benefit the health of the digestive system by increasing the good bacteria in the intestine. Pregnant women can consume approximately 10-15 raw almonds daily as snacks.

• Leek: Leek is another prebiotic food. The inulin contained in it is used as an energy source by beneficial bacteria, thus increasing the number of beneficial bacteria. This means healthy intestines. If it causes heartburn, it may be necessary to restrict it during pregnancy.

• Garlic: It is a natural antibiotic and antioxidant thanks to the compound called allicin it contains. In addition, garlic, which is a prebiotic food, strengthens intestinal health.

• Spinach: The sugar in spinach is used as an energy source by the good bacteria in the intestine. In this way, beneficial bacteria, which are very important for intestinal health, increase.

• Avocado: It improves the health of the digestive system thanks to the soluble and insoluble fibers it contains. Nausea during pregnancy It can help with problems such as constipation and heartburn.