Almost without exception, every pregnant woman I have spoken to has bemoaned the plague of constipation, (relax - it's just nature - no need to get embarrassed). So let's talk about it!
Disclaimer: I am not a nutritionist, I am just telling you what I am doing and why. If you decide to try any of these things, speak to you doctor and/or midwife to make sure it's right for you!
I have been a fan of breakfast shakes and supplements for years. I am notoriously bad at eating fruit and veg and shakes are a good way to cram it in; clearing the way for cheese with every other meal! Collagen supplements are known for their skin and muscle benefits, and of course when I became pregnant I wanted to be sure that what I was taking was safe for the little bean. I decided to have look around to see if any collagen supplements are more beneficial and I found a huge amount of data AND this specially developed Pregnancy Collagen from Purer Mama. I have started adding this to my breakfast shake rather than the capsules I was previously using. It also has additional vitamins to support you in pregnancy, read more via the link above.
Collagen may help for constipation because it is a hydrophilic molecule, which can help to attract water and acidic molecules. This may help food move through the GI tract more smoothly. - Dr. Nicole Avena PhD, Professor and Nutrition Expert.
Other fabulous benefits of collagen are;
Helps to keep your gut healthy
Improves skin elasticity (great for helping to prevent stretch marks - I don't have any so far)
May decrease visible signs of ageing (I'm 44, this is why I originally started taking collagen supplements)
Helps with building muscle, repairing tissue, and reducing joint inflammation
Pregnancy Collagen Shake Recipe
Basic Shake Mix
This is the base I am using for all shakes, change the milk to whatever you want. I like good old fashioned dairy (for my bones). CAVEAT: protein can worsen your constipation if you are not getting enough fibre. I am finding that the veg and fruit in shakes is giving me the extra fibre I need, and the protein is making up for the fact that I have been a carb-monster since I became pregnant. This works for me, I am exercising a lot, but you will need to discover what is best for you. You can always skip the protein.
1 scoop (60g) MyProtein Impact Diet Whey - Vanilla. Before anyone starts going in on me about using diet whey in pregnancy - this is what I have always used - I'm not trying to lose weight - you do you
2 tablespoons (20g) The Pregnancy Collagen as above
250 ml (ish) semi-skimmed milk
Make it Yummy: Other things to add
This is not an exhaustive list, but here are some combinations that I like:
1 cup mixed frozen berries, half a banana, sprinkle of cinnamon - for extra points add spinach or kale
Granny Smith's apple, half a frozen banana, sprinkle of nutmeg
1 cup frozen mango, coconut milk (go steady it's high in fat)
Top tips
Put your fluids in first - it stops the powder sticking to the sides.
I mix mine in a Nutribullet but whatever you have is fine.
You can swap the milk for whatever milk / plant alternative you want, or try coconut water.
You can also try adding bee pollen, chia seeds, etc. But if you are adding other "superfoods" check that they are OK in pregnancy.
AND FINALLY, here is some advice from NCT on preventing constipation in pregnancy.
Other Sources:
If you like my gorgeous, retro, non-pod coffee machine in the background, buy it here.
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