Nausea-Morning Sickness: It is possible to spend this period, which is depressed due to very common complaints of nausea and vomiting in the first trimester of pregnancy, with proper nutrition recommendations. It is important not to skip breakfast, to consume small portions that do not strain the stomach capacity, to have a healthy meal every 3-4 hours and to consume sufficient water. In addition, consuming root ginger (can be ginger tea) helps suppress nausea.
Heartburn – Reflux: Many expectant mothers experience this complaint, especially in the second and third trimesters of pregnancy. A burning sensation can be felt in the chest and throat. The reason for this problem is that the progesterone hormone, which increases during pregnancy, loosens the gastric valve and the stomach acid comes back.
• Consuming small portions that will not strain the stomach capacity,
• Not consuming liquids with meals and immediately before and after,
• Avoiding hot and spicy foods,
• Not lying down or sleeping when the stomach is full,
• Not wearing tight clothes,
• Weight control helps with heartburn.
Gas: During pregnancy, with the activation of relaxin and progesterone hormones, muscle movements in the digestive tract decrease and gas accumulation occurs in various points of the digestive tract. The pressure exerted by the uterus on the intestines makes it difficult to expel this gas. Applying a healthy and balanced diet, limiting carbohydrate consumption, not consuming large portions that strain the stomach volume, exercising or walking under the supervision of a doctor, not wearing tight clothes, consuming enough water during the day and consuming foods slowly by chewing well, alleviates gas formation.
Constipation: As the baby grows in the womb, the pressure exerted by the uterus on the intestines can cause constipation during pregnancy. Pregnancy hormones and healthy nutrition help relieve constipation by relaxing the intestinal muscles. Drinking plenty of water during pregnancy; Consuming plenty of fibrous prebiotic vegetables such as onion, garlic, beetroot, leek, avocado, sweet potato, artichoke, broccoli, yam, pumpkin and radish and soups made from them helps relieve constipation. Consuming soups rich in prebiotic vegetables during periods of intense constipation will be very effective in reducing complaints. For example, a soup prepared with leek, pumpkin and bone broth will cleanse the intestines due to its dense prebiotics and fiber structure and will help the development of the correct flora.
For a correct and balanced diet during pregnancy;
• Include all food groups (carbohydrate, protein, fat) in your table in a balanced way. The importance of protein consumption emerges especially in this period. In addition, it is important for the development of the baby to include correct and healthy fats such as fish oil, olive oil, avocado oil, coconut oil, and oil seeds in the diet.
• Do not eat too many calories. During pregnancy, the need for calories only slightly increases. There are many recent publications stating that only 70 calories per day in the first three months, 260 calories in the second three months and 300-400 calories increase in the last three months is sufficient. Since going to the birth with high birth weights carries many risks, weight gain should be controlled during this period.
• Eat a colorful diet and consume plenty of vegetables and fruits of different colors. Thus, you can benefit from different vitamins and minerals.
• Make sure to drink enough water. You can understand that you drink as much water as the body needs during the day from the light color of your urine.
• Include plenty of fresh fruits and vegetables, eggs, sea fish, organic meat and chicken, oilseeds, homemade yoghurt and kefir in your diet. Frequently consume foods rich in zinc, calcium, iodine, folic acid, choline, vitamin C, vitamin K, copper, selenium and omega 3.
Prebiotic soup recipe that is good for constipation
3 branches long leeks
1 slice of pumpkin
3 glasses of broth
6 glasses of water
2 tablespoons of olive oil
Juice of 1 lemon
1 egg yolk
The leeks are finely chopped, 1 slice of pumpkin in small cubes is sautéed in olive oil, then it is cooked by adding broth and water. The bone broth rate can be changed according to the taste. After this mixture is cooked, it is pulled with a blender and turned into a soup and a seasoning prepared by whisking lemon juice and egg yolk is added in a separate place. Spices can also be added upon request. While soups prepared with these and similar prebiotic vegetables support the flora of healthy intestines, it will accelerate bowel movements, especially in case of constipation.