Heaviness, heartburn, reflux: these are very common ailments during pregnancy, particularly in the second and third trimester. The causes? Both the hormonal changes typical of pregnancy and the mechanical effects due to the enlargement of the uterus can be the cause. In reality, no matter how common they are, they don't necessarily have to accompany the experience of pregnancy. In many cases a correct lifestyle, with aadequate nutrition and a 'adequate physical activity, can do a lot to reduce the risk of suffering from it. And a series of dietary precautions can help mitigate them if they occur.
The basic tips for nutrition during pregnancy
It is known that the quality of ours supply it is very important for the construction of our state of well-being and our health. This is valid in general and even more so during pregnancy, considering that how and how much you eat while waiting can influence the progress of the pregnancy itself and the fetal health and of the child to be born. Often it is gynecologists who give some indications on the correct diet to pregnant women, but if this does not happen, do not be afraid to ask the doctor for some more indications.
Don't eat for two
In pregnancy the additional energy requirementand it is not very high: about 150-180 kcal more per day, the equivalent of a packet of crackers and a cup of milk. If you eat excessively, there is a risk of gaining excess weight and this is to be avoided, because for example gaining too much weight during pregnancy (or starting a pregnancy in obesity conditions) increases the risk of some pregnancy complications such as gestational diabetes or preeclampsia, as well as exposing the mother to the risk of developing, even after pregnancy, diabetes or cardiovascular disease.
Read also: Weight gain in pregnancy: neither too much nor too little, but the starting weight also matters a lot
Varied and balanced diet
An unbalanced diet, too rich in fats, proteins and low or lacking in carbohydrates, is definitely to be avoided.
Tips for proper nutrition
- Yes to daily consumption of cereals, which should appear in all main meals. And be careful: cereals don't just mean wheat, but also spelled, oats, kamut, corn, best, barley, rice and rye. Do not forget the so-called pseudocereals such as amaranth, buckwheat and quinoa. Better to consume them whole, because refining impoverishes the content of fibers, minerals and vitamins.
- Fruits and vegetables: 4 servings a day (two of fruit, two of vegetables), preferably fresh, raw in season.
- Protein: they play a vital role in pregnancy as they help build fetal tissues. They can be of animal origin (meat, cold cuts, fish, milk and derivatives) or of vegetable origin (legumes, cereals, nuts). The important thing is to vary the source daily. Among the fish, prefer the blue one (sardines, mackerel, herring), richer in omega3 and a source of vitamin D.
Foods to avoid during pregnancy
When you are expecting a baby you have to pay attention to what you eat also in order not to risk it food poisoning, i.e. infections carried by food containing pathogenic microorganisms or toxins, or exposure to toxic substances that can put the baby at risk. Here is the list of prohibited foods during pregnancy.
- Alcol
- Raw, marinated and smoked fish (salmonella, listeria, hepatitis A risk)
- Soft and semi-soft cheeses with rind and mold (listeria risk)
- Raw or undercooked eggs (salmonella risk)
- Mushrooms
- Raw or smoked meat and raw cold cuts (toxoplasma risk)
- Unwashed raw vegetables (toxoplasma risk)
- Ready meals from the gastronomy department (salmonella risk)
Simple preparations are better
Green light to steam cooking, grilled, grilled, grilled, baked, baked in foil or short cooking in a pan. If possible, avoid fried foods.
Distribute meals well
It is advisable to focus on several meals a day, not very abundant. This is to keep satiety under control and not overload the digestive system, reducing the symptoms of a possible gastroesophageal reflux. At least five meals a day are recommended:
- Breakfast,
- snack,
- lunch,
- snack,
- dinner. Above all, dinner should be light and made up of easily digestible foods.
Food advice in case of heartburn and reflux
As we have anticipated, heartburn and reflux depend on events closely related to pregnancy, such as hormonal changes and an increase in the volume of the uterus. It can therefore happen to suffer from these conditions despite following a varied and balanced diet. In this case, some tricks always related to the diet can help:
- avoid foods with high acidity such as citrus fruits, tomatoes, chocolate;
- avoid caffeinated drinks and carbonated drinks;
- avoid processed or fatty foods, for example because they contain cream or butter;
- insist on splitting meals (more meals during the day, less abundant);
- eat slowly, chewing the morsels calmly;
- remember that some vegetables - fennel, carrots, courgettes - can relieve stomach pains;
- use herbal teas and infusions based on fennel, chamomile, mallow, licorice. In some cases they can help;
- Avoid fried foods.
Other tips for heartburn and reflux
- Prefer comfortable clothingClothing that is too tight on the abdomen can press on the stomach, making the situation worse.
- Do not go to bed immediately after eating, but at least three hours after meals. The lying position can promote reflux, especially after a large meal.
- For the night, sleeping in one can help slightly inclined position, with the head and upper torso slightly raised.
What to do if lifestyle precautions are not enough: the help of drugs
If the proposed measures are not enough, do not worry. There are several drugs that can be used in pregnancy in case of heartburn and indigestion. The most common are the formulations based on alginate which can also be found in pharmacies as over-the-counter drugs.
Before taking any medicine during pregnancy, we remind you to always ask your gynecologist or general practitioner for advice.
Read also: Drugs in pregnancy: which are allowed and which are forbiddenSources for this article:
- Problems of the Digestive System, materiale informativo dell'American College of Obstetrician and Gynecologists;
- Gastrointestinal Disease and Pregnancy, MedScape information material;
- Recommendations for a Positive Pregnancy Experience, World Health Organization 2022.
TAG:
- disorders
- gastroesophageal reflux pregnancy
- heartburn pregnancy
- stomach acid