Symptom Solving Snacks: No-Bake Fruit & Nut Bars To Ease Constipation

We’re back with another symptom solving snack recipe this week! We’re focusing on a symptom you might experience at some point throughout pregnancy and postpartum: constipation. Let’s get straight into it!

Why do you get constipated during pregnancy?

As we’re sure you know, your hormones change during pregnancy — a lot! That includes an increase in progesterone, which results in the relaxation of your body's muscles, including your intestines. Slower-moving intestines result in slower digestion and constipation.

Why do you get constipated during postpartum?

If you’re experiencing constipation during postpartum, it could be the result of a number of things and it’s usually nothing to worry about, although it might be causing some uncomfortableness. Here are a couple of things that could cause postpartum constipation:

• Your body is still healing from birth. Things take a bit of time to get back to “normal” and if you’re sore or have stitches then you might subconsciously avoid pushing when you’re using the toilet, which can cause constipation.

• You’re likely tired and have a brand new sleeping pattern. Changes in sleep and fatigue can be contributing factors to constipation. It’s normal to experience fatigue in the days, weeks, and months following baby’s birth and unfortunately, that can play havoc with your body and mind.

• You might be dehydrated or have changed your diet. since pregnancy which causes a change in your digestive system.

• Your hormones are still fluctuating. Have you ever noticed that your body works a little differently at different stages of your menstrual cycle? That’s because your hormones are fluctuating — and it’s the same for postpartum.

What can help prevent constipation during pregnancy & postpartum?

There are two things that will really help with constipation during pregnancy and postpartum (or anytime!):

1. Fiber: Getting enough fiber in your diet can help relieve constipation during pregnancy. High-fiber foods include fruits (particularly dates) and vegetables, beans, lentils, and pulses. You can also try eating prunes or drinking prune juice to relieve constipation.

2. Hydration: Drinking plenty of water and staying hydrated can help relieve and prevent constipation in pregnancy. Hydration is key to healthy gut activity! Hint: Here’s Exactly How Much Water You Need In Each Trimester.

No-Bake Fruit & Nut Bars recipe

Servings: 8 bars | Time: 10 mins + 2 hours chill time | Supplies: Food processor, baking sheet, parchment paper

These easy-to-make, no bake fruit & nut bars are high in fiber & nutrients, so they’re a perfect pregnancy snack and can help ease digestion and relieve constipation. Plus, they make a great post-workout snack as they have a good balance of complex carbs and protein.

Here’s what you’ll need:

• 45 g (1/2 cup) rolled oats 

• 75 g (1/2 cup) almonds or cashews 

• 40 g (1⁄4 cup) chia seeds

• 120 g (1/2 cup) no sugar added peanut butter 

• 250 g (1 cup) pitted Medjool dates

• 40 g (1⁄4 cup) dried cranberries

Here’s how to make it:

1. Blend peanut butter and dates in a food processor until smooth.

2. Add oats, nuts, and dried cranberries, and pulse until everything is combined but still retains some texture.

3. Spread onto a parchment paper-lined baking sheet with a spatula and place in the fridge for a few hours until hardened.

4. Slice into bars and enjoy!

Let us know what you think of this recipe in the comments & share your pictures with us on Instagram, @baby2bodyofficial!

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