List Of High Fiber Foods To Prevent Constipation During Pregnancy

List Of High Fiber Foods To Prevent Constipation During Pregnancy

Pregnant women need to maintain a healthy, nutritious, and balanced diet to ensure their baby's good health and proper growth in the womb. Your body goes through several physical changes during the pregnancy phase. Your body needs additional nutrients during pregnancy. Hormonal fluctuations cause some complications during pregnancy. Many pregnant women experience constipation, hemorrhoids during pregnancy. High fiber foods help to prevent such complications. A high fiber-rich diet helps to remove harmful waste out from the body and ensures the proper functioning of the digestive system. You need 25 to 30 grams of fiber every day during pregnancy. Fiber is also known as 'Roughage'. Fiber is an essential part of a healthy and balanced diet, especially during pregnancy. 

Benefits of eating fiber rich food during pregnancy

Types of Fiber

There are two types of fiber:

1. Soluble Fiber: Soluble Fiber dissolves in water and helps to regulate blood sugar levels and cholesterol levels. It is found in fruits, vegetables, beans, barley, nuts, lentils, peas, oats, citrus fruits, and psyllium.

2. Insoluble Fiber: Insoluble Fiber cleans the digestive tract and softens the stools hence prevent constipation. It is found in whole-grain foods, wheat bran, nuts, beans, and vegetables such as cauliflower, potatoes, etc. This fiber helps food to pass quickly through the stomach and intestines. 

Benefits of fiber-rich food during pregnancy

The benefits of eating fiber-rich foods during pregnancy are:

  • Fiber-rich food helps to keep blood sugar levels under control.
  • It keeps cholesterol levels under control. Hence, it reduces the risk of developing cardiovascular diseases.
  • It helps to keep pregnancy weight gain under control.
  • It regulates bowel movements and keeps constipation at a bay during pregnancy.

High Fiber Foods to eat during pregnancy:

To avoid digestive problems you need to meet the daily requirements of fiber intake during your pregnancy period. You need to take 25 to 30 grams of fiber while pregnant. Some of the fiber-rich foods to eat during pregnancy are:

High-Fiber Grains And Cereals To Eat During Pregnancy

  • Quinoa
  • Bran Flakes
  • Wheat
  • Bran Cereal
  • Oats
  • Barley
  • Brown Rice
  • Wild Rice

High-Fiber Vegetables To Eat During Pregnancy

  • Artichoke 
  • Potato 
  • Sweet Potato 
  • Green Peas
  • Winter Squash 
  • Broccoli 
  • Pumpkin 
  • Parsnips
  • Carrots
  • Beetroots
  • Brussels Sprouts
  • Kale
  • Spinach
  • Dark Green Leafy Vegetables
  • Cantaloupe
  • Tomatoes

High-Fiber Fruits To Eat During Pregnancy

High-Fiber Legumes To Eat During Pregnancy

  • Beans
  • Lentils
  • Black Beans
  • Chickpeas
  • Soybeans
  • Kidney Beans
  • Lima Beans

High-Fiber Nuts To Eat During Pregnancy

Drink plenty of liquids like water, coconut water, and other healthy drinks to increase the amount of fiber intake during pregnancy. Fiber is an essential part of a healthy and nutritious pregnancy diet. It plays an important role in the proper functioning of the digestive system throughout your pregnancy. Consult your health care provider to find out which fiber foods you've to take to meet your daily fiber intake requirements. Have a happy, healthy, and safe pregnancy. Enjoy the wonderful journey of pregnancy.

Also, read other 'pregnancy-related articles:

Disclaimer: This content is intended for general information only and should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.

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