Your baby is completely dependent on you to provide the best environment for him or her to grow. Eating healthy food and taking care of your body will make your womb a safe place for your child. Eating healthy food and exercising will also benefit you, giving you the vitality and good health you need to enjoy your pregnancy.
• Increase Fiber
Fiber, also known as “roughage” or “bulk,” is the indigestible part of plants. It’s a good idea to start increasing the level of fiber in your food early in your pregnancy because a sudden increase can cause gas and other abdominal distress.
Adding fiber to your diet will speed the passage of waste matter, including some toxins, through your digestive tract. This will be especially important later in your pregnancy, when the baby’s size begins to put pressure on your intestines while slowing their ability to eliminate waste. Without enough roughage, you may become constipated and develop hemorrhoids toward the end of your pregnancy. Hemorrhoids are swollen veins that are pushed out of the rectum when you strain to have a bowel movement. They are often itchy and painful.
Sources of fiber include fruits, vegetables, whole grains, nuts, and; seeds. The National Cancer Institute recommends that everyone— pregnant or not—take in 20 to 35 grams of fiber daily. If you were to eat a bowl of bran cereal, a half cup of beans, two fruits, and one vegetable a day, you would be adding about 22 grams of fiber to your diet.
• Increase Water
Drink eight glasses of water per day. This extra fluid is needed to increase your blood volume. Fluids also help prevent constipation and flush waste materials from the body more quickly. Having sufficient water in your system can improve your metabolism. Later in your pregnancy drinking enough fluids will prevent dehydration, which can lead to preterm labor contractions. Drinking more water also helps your kidneys—which are working for two-—wash salts and waste out of your system. Reducing salts may also help prevent swelling in your hands and feet.
• Taking Vitamins
You may be currently taking a multivitamin or supplements from a health food store. It’s very important to let your OB provider know what you’ve been taking even if you think that the vitamins and/or Supplements are harmless. Some natural herbs and vitamins can cause problems in pregnancy. In most cases, your doctor will ask you to replace any vitamins you’re currently taking with a prescription prenatal vitamin. This will supply everything your baby needs for its development, and it will maintain your health as well.