Indigestion, or dyspepsia, is a common pregnancy complaint due to the effects of hormones that relax muscle tone in the digestive tract. Symptoms may include a feeling of fullness during or after meals, nausea, bloating or heartburn. Depending on the severity of symptoms, indigestion may interfere with sleep and good nutrition. Dietary changes may improve maternal comfort and well-being. Pain above the navel may be a sign of serious pregnancy complications and should be evaluated by a health-care professional.
Small Frequent Meals
The American Pregnancy Association asserts that indigestion and heartburn are more common in the last weeks of pregnancy, when the expanding uterus puts additional pressure on the digestive tract. Eating small meals five to six times a day helps compensate for space constraints and may prevent indigestion. Greasy foods affect gastric emptying and are best avoided. Coffee, carbonated beverages and alcohol may worsen heartburn. Upright positions help gastric contents move in the right direction. At least an hour should pass between meals and bedtime.
Enzyme Awareness
Nutrition specialists Harvey and Marilyn Diamond say in their book, "Fit for Life," that overeating and poor food combinations impair digestion and absorption of nutrients. The authors explain that the body's digestive enzymes are specific for the types of foods eaten and that too many mixtures causes indigestion. Enzymes that break down proteins, for example, are neutralized by acids found in fruits, causing problems when these foods are eaten together. The Diamonds state that the most beneficial diet during pregnancy includes a variety of fresh fruits and vegetables, advising that non-starchy vegetables may be eaten with any other foods while fruits should be taken on an empty stomach. Starches break down easily, but starches and protein foods together may cause problems. Proteins that differ in composition, such as eggs, meats and dairy products, should not be eaten together, according to the Diamonds. Chewing food thoroughly helps in breaking them down. Dietary enzymes may also be found in papaya, pineapple and orange peelings.
Mineral-rich Foods
The National Digestive Diseases Information Clearinghouse states that over-the-counter remedies for indigestion usually contain two basic minerals -- calcium or magnesium. Antacids may have side effects and should only be used in pregnancy when advised by a maternity care provider. Foods that contain high amounts of these minerals are safe and may be effective in controlling symptoms of indigestion. Natural sources of calcium are almonds, yogurt, fish and dark green leafy vegetables. Foods high in magnesium are green leafy vegetables, nuts, legumes and whole grains. The high mineral content of herb teas, such as red raspberry leaf and nettles, make them traditional for pregnancy, however, the safety and effectiveness of such remedies have not been proven by scientific studies.
References
- American Pregnancy Association: Pregnancy and Heartburn
- "Fit for Life"; Harvey and Marilyn Diamond; 2010
- NIDDIC: Indigestion
