High Fiber Foods For Pregnancy

Fiber-Rich Foods For Pregnancy 

Pregnancy is when the expectant mother has to take a well and nutritious diet for the proper growth and development of the fetus and to maintain maternal health. This is because there are so many changes that take place during the pregnancy phase. An expectant mother goes through many hormonal, physical, and emotional changes during her pregnancy. As a result, many pregnant women experience common complications, such as constipation, that can lead to hemorrhoids. A fiber-rich diet helps reduce or keep you from such complications. A pregnant woman must consume at least 28 grams of fiber daily. In this article, we'll tell you about the benefits of high-fiber foods in pregnancy. Read this article to learn all about fiber and fiber-rich foods.

List of fiber-rich foods in pregnancy

What is fiber?

Fiber is a part of plant-based foods such as fruitsveggies, grains, beans, and nuts that your body can't digest. Instead, it passes through the body undigested, easing bowel movements and keeping your digestive tract clean and healthy. Fiber is also known as Roughage.

Types of fiber

There are two types of fiber:

1. Insoluble Fiber

It doesn't dissolve in water. As a result, it helps your body to move through the digestive system and prevent constipation. Foods rich in insoluble fiber include whole-grain foods (wheat bran, brown rice), root vegetables (carrots, parsnips, potatoes), beans, pulses, lentils, nuts, seeds, fruits with edible seeds, celery, and cucumber.

2. Soluble Fiber

It dissolves in water and helps lower blood sugar levels and reduce blood cholesterol levels. The best sources of soluble fiber include barley, oatmeal, oats, nuts, rice bran, peas, and fruits such as apples, blueberries, strawberries, pears, and citrus.

Benefits of Eating High Fiber Foods During Pregnancy

Taking enough fiber during pregnancy is essential to keep yourself away from complications such as constipation or hemorrhoids. There are several benefits that you get by having a fiber-rich diet during pregnancy. Some of the excellent benefits of eating fiber-rich foods during pregnancy include the following:

1. Prevent Constipation

Consumption of a fiber-rich diet during pregnancy helps to prevent constipation, which can even lead to hemorrhoids.

2. Promote Heart Health

Having fiber-rich foods helps to improve cholesterol levels by reducing LDL (bad) cholesterol. In addition, intake of high-fiber foods is also linked with a lower risk of metabolic syndrome, a group of risk factors that increase the risk of diabetes, coronary heart disease, and stroke. Hence, taking high-fiber foods helps to promote a healthy heart.

3. Healthy Weight Gain

Fiber-rich foods such as fruits and veggies are low in calories and keep you full for a longer time, helping you gain a healthy weight while pregnant.

4. Regulate Glucose Level

Consumption of high-fiber foods helps to regulate blood sugar levels. Healthy blood sugar levels during pregnancy help to reduce the risk of developing gestational diabetes, inflammation, and stress hormones.

5. Healthy Skin

Having high-fiber food during pregnancy helps flush out toxins from your body, keeping you away from acne and pimples. Hence improve the health and appearance of your skin during pregnancy as well. 

6. Healthy Digestive Tract

Fiber-rich foods keep your digestive system clean and healthy. In addition, they help to keep common pregnancy complications such as constipation and hemorrhoids at bay, promoting a healthy digestive tract.

List of high-fiber foods for pregnancy

Here is the list of high-fiber foods that you can include in your pregnancy diet.

1. Fiber-Rich Fruits during pregnancy

While pregnant, consuming fruits are highly beneficial as they contain many essential nutrients for a healthy pregnancy. They're a great source of fiber too. Here is the list of high-fiber fruits:

  • Passion Fruits (Granadilla)
  • Tangerine
  • Apricots
  • Papaya
  • Plums
  • Raspberries
  • Blackberries
  • Starfruit

2. Fiber-Rich Vegetables during pregnancy

Veggies are highly nutritious and are a great source of fiber. High-fiber veggies include:

  • Artichokes
  • Edamame
  • Brussels Sprouts
  • Pumpkin
  • Broccoli
  • Collard Greens
  • Swiss Chards

3. Fiber-Rich Grains and Cereals during pregnancy

Most grains and cereals are high in fiber. The examples of high-fiber grains and cereals are:

  • Quinoa
  • Oatmeal 
  • Pearled Barley
  • Wheat
  • Millet
  • Brown Rice
  • Bulgur Rice
  • Wild Rice
  • Bulgur Wheat
  • Whole Grains

4. Fiber-Rich Legumes during pregnancy

Legumes are a rich source of essential nutrients such as fiber and protein. Examples of fiber-rich legumes are:

  • Split Peas
  • Black-Eyed Peas
  • Lentils
  • French Beans
  • Kidney Beans
  • Lima Beans
  • Pinto Beans
  • Navy Beans
  • Adzuki Beans
  • Cranberry Beans (Borlotti Beans)

5. Fiber-Rich Nuts and Seeds during pregnancy

Nuts and seeds contain a significant amount of fiber. Some examples of high fiber nuts and seeds are:

  • Pistachios
  • Pine nuts
  • Chestnuts
  • Sunflower Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Flax Seeds

Increase your fluid intake

If you want to increase the fiber amount you take every day, then it's better to drink lots of fluids daily. It will help you meet your daily fiber requirement and keep you hydrated throughout the day. Drinking water is essential as your blood volume increases during pregnancy. Drink at least 8 to 10 glasses of water every day. Staying hydrated during pregnancy is essential to keep dehydration at bay. Dehydration can also cause complications such as anxiety, headache, tiredness, and fatigue during pregnancy. Increasing your fluid intake helps you to keep yourself away from such complications. In addition, drinking an adequate amount of water prevents constipation and reduces the risk of developing a urinary tract infection (UTI) that is very common during pregnancy.

Frequently Asked Questions (FAQs)

1. Can I eat fiber while pregnant?

Yes, it's essential to eat fiber-rich foods during pregnancy. An expectant mother must eat at least 28 grams of fiber daily. So, you must include high-fiber foods in your pregnancy diet.

2. What does fiber do during pregnancy?

Fiber helps to keep your digestive tract healthy, prevent constipation, maintain a healthy weight, and regulate blood sugar levels, reducing the risk of heart-related diseases during pregnancy. 

3. Can I take a fiber supplement while pregnant?

If you're experiencing constipation during pregnancy, take fiber-rich foods, and increase fluid and water intake. If it still bothers you, then consult your doctor. Don't take any supplements on your own.

4. How do you relieve constipation during pregnancy?

Taking high-fiber foods and increasing fluid and water intake helps relieve constipation during pregnancy.

5. What foods help with constipation during pregnancy?

High-fiber foods help to fight constipation during pregnancy. You can consume fiber-rich foods such as high-fiber fruits, veggies, legumes, beans, nuts, and seeds to reduce or prevent constipation while pregnant.

Fiber is one of the essential nutrients you require throughout pregnancy. It helps to control your blood sugar levels, promote healthy weight gain, and keep constipation at bay. So, it's essential to include fiber-rich foods in your pregnancy diet to ensure a healthy digestive tract in pregnancy as well. You can consult your doctor to know which fiber foods are good for you to consume during pregnancy. Eat healthily and keep yourself fit and active while pregnant. Here's wishing you a very happy and safe pregnancy.

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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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