Rotan WIC

504 E. 7th Street, Rotan, TX

Constipation... Ugh not a fun topic to discuss. You may be embarassed to even bring it up at your doctor appointments or with your WIC nutritionist. Going to the bathroom regularly is really important- when we can't go it can lead to hemorrhoirds, bloating, low appetite and just feeling all around YUCKY.  Don't worry there are plenty of things we can do to help get things going. 

IMPORTANT: If it's been 3 or more days since you have had a bowel movement, please talk to your doctor to make sure you have all the support you need to feel better. 

Fiber:

Foods high in fiber are a great way to help bulk up stools and help keep things moving. However, adding too much fiber, too fast can make constipation worse!  It's smart to add these foods gradually to help your body get used to it. Drinking lots of water is also very important. Fiber works kind of like a sponge in our intestines... without enough water that sponge will be dry and won't clean out things like it should. (Hope you liked that mental picture!)

Did you know? Pregnant women need to try to drink at least 90oz of fluids a day. That's roughly six - 16oz water bottles worth of water per day!

Here are some great foods to include for some extra fiber in your day:

• Kiwi- 1 kiwi a day can be just as effective as eating prunes!
• Berries - Raspberries and blackberries are fiber rockstars. 
• WIC Cereals - cereals like Grape-Nuts, Bran Flakes and Grain Berry are really high in fiber!
• Chia Seeds- these are not WIC approved but are a really easy way to add fiber (put a tablespoon into cereal, on top of yogurt, sprinkle on a PB&J or even a bowl of ice cream to help increase fiber without even noticing!) 

Get Moving!

Ever been shopping and all of a sudden you know you gotta find a restroom, stat??? Well, that gentle movement may be the reason things start moving a little better. A short walk can sometimes be all you need to help move those bowel movements along. 

Probiotics

Probiotics are healthy bacteria that keep our intestines and our body healthy. You can buy supplements, but they can be pretty expensive. Yogurt is one of the best WIC approved foods to add this healthy bacteria to your meals. 

This bacteria in our gut needs something to eat though to be able to grow and help our bodies. These healthy bacterias LOVE to eat the fibers we get from fruits and veggies (We call these fibers Prebiotics). Eating foods like broccoli, pinto beans, chickpeas, celery, and carrots are very important to keeping these bacteria happy and fed. Don't worrry if those foods aren't your favorite. Eating any fruit or veggie is helpful.  

- Jordyn, WIC Dietitian