At EMLI, we believe postpartum recovery is about more than movement alone.

Nutrition plays an important role in healing, energy levels and overall wellbeing after birth, which is why we’re excited to be partnering with The Whole Bowl Co throughout June to bring evidence-based postpartum resources to our community.

This week’s article has been written by the team from The Whole Bowl Co and explores constipation after pregnancy, a common but often overlooked challenge during the postpartum period.

We hope you find it helpful.

During pregnancy most women experience gastrointestinal (GI) symptoms of one kind or another, from nausea and vomiting, to reflux, or diarrhea and very commonly constipation. These symptoms can be caused by hormonal fluctuations, medications, diet changes, lack of physical activity, stress, dehydration and anatomical changes. When the baby comes, for some, GI function and motility may return to normal relatively quickly, for others, they may be dealing with haemorrhoids, new sleep cycles, more medications, and other factors exacerbating their symptoms.

With constipation being the most common GI complaint we hear of during the postpartum period, here are our top tips!

FIBRE – eat plenty of fibre rich plant foods (fruit, vegetables, wholegrains, nuts, seeds, legumes) at every meal. Inclusions may be:
Breakfast: chia pudding, oatmeal/granola, nuts, fruit, wholegrain toast, prunes or prune juice.
Lunch: brown rice, quinoa, cooked veggies.
Dinner: sweet potato, barley, beans, lentils, more veggies including dark leafy greens.

WATER – we all know it, but we all need the reminder. Drink. More. Water. Aim for 2-3L per day. The body likes warm or room temperature water, not cold from the fridge. Add some lemon/berries/mint to make it more appetising. Herbal teas are also great.

MOVEMENT – this doesn’t mean going out for a run or a gym class before you are ready. This means a gentle walk or stretching, to improve circulation.

RELAXATION – take time for you, don’t fill every moment that the baby is sleeping with work-like-tasks. Take a bath, lay down, close your eyes, listen to some music, breathe, meditate.

IRON – Ask your health practitioner for a non-constipating supplement

Written in partnership with Whole Bowl Co.