The most common pregnancy complaints.

Heartburn, nausea, bloating, constipation during pregnancy – how to get rid of them?

Every expectant mother hopes to avoid them. Unfortunately, hormones are to blame, and their secretion increases from the moment of conception. Hormones play a crucial role, including preparing a woman's body for fetal development and childbirth. Fortunately, there are ways to manage them yourself, but you also need to know when to see a doctor. Our dietitian, Natalia Parulska, .

Nausea and vomiting

They usually appear around the fourth week of pregnancy, most often in the morning, when the woman is still fasting (they can also occur during the day, for example, when exposed to the smell of perfume, exhaust fumes, tobacco smoke, etc., or stress). Although they usually pose no threat (their occurrence is associated with increased levels of chorionic gonadotropin and sex hormones in the blood, which can irritate the gastric mucosa), it is worth trying to alleviate their symptoms. If vomiting is very bothersome, consult a doctor, as it can lead to dehydration, weight loss, and anemia.

• Eat small meals frequently (5-6 times a day).

• Eat your first meal in bed, it can be warm milk, warm water, a dry snack or a banana.

• Dry snacks, e.g. rice waffles, crackers, dry breakfast cereals, and biscuits, can be eaten throughout the day.

• Eat your last meal, preferably a protein one, about two hours before bedtime, e.g. cottage cheese, yogurt, hard-boiled egg, a few slices of cold meat, tofu.

• Do not drink with meals (drink still water in small sips throughout the day), or drink chamomile infusion or ginger tea (pour boiling water over scraped fresh ginger shavings and steep for a few minutes).

• Avoid carbonated drinks, coffee, tea, citrus fruits, fried and hard to digest foods.

•  It may be helpful to snack on almonds when you feel discomfort or every 2-3 hours.

Heartburn

It can appear both early in pregnancy (increased progesterone levels relax the muscles of the digestive tract) and later in pregnancy, when the growing uterus presses on the stomach and intestines. It can manifest as a burning sensation behind the breastbone, a bitter taste in the mouth, belching, or even acid vomiting.

• Maintain a healthy diet to ensure even weight gain.

• Eat small meals frequently (5-6 times a day). Eat slowly, chewing each bite thoroughly.

• Do not eat immediately before going to bed, eat your last meal no later than 3 hours before going to bed.

• Warm milk or almonds snacked on every few hours may be helpful.

• Avoid hot, spicy, preserved, and fatty foods. Eliminate coffee, strong tea, sweets, carbonated drinks, boxed fruit juices, and citrus fruits. Avoid mint and ginger, which can aggravate symptoms.

Flatulence

They are the result of excessive accumulation of gas in the stomach and intestines due to: the action of progesterone, which relaxes smooth muscles, rushing while eating and drinking (swallowing air), low secretion of gastric juice and digestive enzymes, and fermentation of some products in the intestines.

• Eat small meals frequently (5-6 times a day). Eat slowly, without rushing.

• Avoid eating dry legumes, e.g. beans, peas, chickpeas, lentils.

• Avoid onions, garlic, leeks, cruciferous vegetables such as cabbage, Brussels sprouts, cauliflower, broccoli.

• Avoid heavy, fried foods, sweets and fermented dairy products.

• Don't drink water with your meal when eating fruit or vegetables.

Constipation

They are very common during pregnancy because progesterone slows the digestive process and weakens intestinal peristalsis by relaxing smooth muscles. Furthermore, the enlarging uterus begins to press on the anus. Constipation is caused by low physical activity, a diet low in dietary fiber and fermented dairy products, and insufficient fluid intake.

• Increase your intake of whole-grain pasta, brown rice, coarse-grained groats, e.g. buckwheat, pearl barley, whole-grain sourdough bread, Graham bread, whole-grain cereals, e.g. wheat, oat, muesli, wheat bran.

• Drink at least 2.5 – 3 liters of water every day.

• Increase your consumption of fermented dairy products: kefir, buttermilk, yogurt, sour milk.

• Drinking water with lemon and honey on an empty stomach, carbonated water, or adding dried plums to your food may prove helpful.

• Teas and laxatives are contraindicated. It may be worth considering switching to a different iron preparation if iron supplementation is being introduced.

Hormonal surges aren't limited to the first trimester. Remember, you're not alone. There are many places you can go for support and professional knowledge. There are classes and themed workshops specifically for pregnant women, individual meetings with midwives, and consultations with a dietitian. In a group setting, it will be easier for you to reach that happiest moment when you hold your little one in your arms.