15 High-Fiber Foods To Keep Constipation At Bay In Pregnancy

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Consuming fiber-rich foods during pregnancy has several health benefits. For example, it helps you stay satisfied for longer without consuming extra calories, regulate blood sugar, relieve constipation, and lower the risk of cardiovascular diseases.

Pregnant women can easily meet their daily fiber requirements by eating a balanced dietconsisting of fruits, vegetables, cereals, and beans. If you cannot get enough fiber from your diet, consult a doctor for fiber supplements. However, even though fiber is good for you, consuming it in excess may lead to side effects such as abdominal pain or bloating.

Read this post for more information on the benefits of fiber during pregnancy, its side effects, some foods rich in fiber, and tips to increase your daily fiber intake.

What Are The Types Of Fiber And Their Role In Pregnancy?

The fiber found in plant-based diets plays a key role in digestive health. While it is not digestible and does not provide a direct energy source, it can still help improve prenatal health in various ways.There are two types of fiber – soluble andinsolubleⁱXA substance that cannot be dissolved, both of which are very important during pregnancy.

Jesse Feder, a registered dietitian from North Miami Beach, Florida, says,“Having fiber during pregnancy is healthy, as this allows proper gut health for the mom and proper nutrient absorption for both mother and child. Fiber intake during pregnancy also reduces the risk of developing gestational diabetes andpreeclampsiaⁱXA sharp increase in blood pressure. I have had pregnant clients come to me for nutrition consults who were severely lacking in fiber in their diets. After they increased their fiber intake, they felt more energetic, had healthier bowel movements, and decreased blood sugars.”

• Soluble fiber dissolves in water, forming a gel-like substance during digestion. It also manages cholesterol levels, reduces high sugar levels and lowers the risk ofheart problems.

• Insoluble fiber does not dissolve in water but makes its way through the digestive tract, and adds bulk to the stools (1).

What Are The Benefits Of Fiber During Pregnancy?

The benefits of fiber intake during pregnancy are as follows.

1. Controls pregnancy weight gain

A study based on data from Canadian Community Health Survey (CCHS)highlighted that 32% of Canadian women (n=1,335,615) experienced excessive weight gain during pregnancy.Fiber-rich foods keep you full for longer, preventing excess calorie intake and facilitating a healthyweight gainmanbet安卓版(2). Also, studies at the US National Institute of Health show that people on high-fiber diets tend to eat 10% fewer calories (3).

2. Prevents constipation

You can prevent constipation, which is a common digestive complaint during early pregnancy (4). The fiber adds bulk to your stools, easing bowel movements, and thereby providing constipation relief.

3. Regulates blood sugar levels

Getting enough fiber in your diet will slow down the food absorption, thereby preventing blood sugars levels from rising quickly (5).

4. Lowers the risk of cardiovascular diseases

Soluble fibers can lower bad cholesterol levels by binding to cholesterol-rich bile acids in the digestive tract. Fiber, therefore, reduces the risk of cardiovascular illnesses (6).

5. Reduces the risk of preeclampsia

The intake of dietary fiber will lower the risk of conditions such ashigh blood pressureand preeclampsia (7).

Studies have found that including vital dietary nutrients such as fiber, prebiotics, and probiotics might impart considerable health benefits.

How Much Fiber Do You require During Pregnancy?

The recommended daily fiber intake for pregnant women is 28g (8).

Following the correct fiber intake guidelines during pregnancy is ideal to support good maternal and fetal health.

15 High Fiber Foods For Pregnancy

Fruits, vegetables, beans, cereals and whole grains are excellent sources of fiber (8). Listed below are the fiber-rich foods you should include in your pregnancy diet to meet your daily requirement.

	High fiber foods	Standard amount	Dietary fiber (g)	Ways to include
1.	Almonds	1oz	3.3	Munch a handful Toppings on salads and soups Add in milkshakes or smoothies
2.	Bran cereal	½ cup	8	Combine with yogurt as a snack Top on ice cream
3.	Beans	½ cup	9.5 (navy beans) 8.2 (kidney beans) 6-7 (pinto, Lima, chickpeas, and lentils)	Stir-fries Chili, soups, salads Pasta dishes Best to take in sprouted form
4.	Broccoli	½ cup	2.8	Add to salads and soups As toppings on pizza and pasta Baked dishes
5.	Collard greens	½ cup	2.7	Stir-fries Salads and soups Sautéed with vegetables
6.	Rye crackers	One wafer	2.5 (depends on the brand)	Serve with low-fat cream cheese spread and vegetable toppings
7.	Prunes	One bite-size	3	Dried prunes Juice
8.	Pumpkin	½ cup	3.6	Pies, pancakes, and cereals Soups and salads Combine with meat Fresh juices
9.	Pears	One small fruit	4.3	Salads and porridge Baked dishes Added to cereals Fresh juice
10.	Blackberries	½ cup	3.8	Munch a handful Add to cereal or salad Smoothies or juice blends
11.	Sauerkraut (pickled cabbage)	½ cup	3	Condiment 加在沙拉、三明治 Combine with green smoothies
12.	Whole grain spaghetti	½ cup	3.1	Pasta
13.	Baked potato	One medium-sized	3.8	Combine with cheese and veggies
14.	Bananas	One medium-sized	3.1	Fruit salads or eat fresh Added to desserts and ice-creams Smoothies
15.	Oranges	One medium fruit	3.1	Fruit salads Added to desserts Fresh juices

Is It Okay To Take Fiber Supplements While Pregnant?

It is okay and recommended to take fiber supplements during pregnancy for relief from constipation.PsylliumⁱXThe seeds of a plant used as a mild laxative、纤维素或Citrucel一些最好的纤维supplements you can consider, but with the advice of a doctor (9).

Are Fiber Gummies Safe During Pregnancy?

Fiber gummies act aslaxativesⁱXA chemical that encourages bowel movements, but there is no research supporting their use during pregnancy. It is better to talk to your doctor if you are planning to take them.

Are Fiber Choice Tablets Safe During Pregnancy?

Fiber Choice tablets are chewable tablets containinginulinⁱXAn oligosaccharide that occurs naturally and is indigestible and non-absorbable, a natural dietary fiber present infruits and vegetables. However, there is no research about their safety during pregnancy. You should speak to your doctor before planning to take them.

What Will Happen On Overeating Fiber In Pregnancy?

More often than not, you may fall short of the recommended dosage of fiber in your diet. But there are chances that you may take too much fiber, especially when you increase the fiber intake quickly. That can lead to (1):

• Constipation
• Abdominal pain
• Bloating andflatulenceⁱXRemoving gas from the digestive system through the back passage
• Temporary weight gain
• Diarrhea or loose stools
• Drop in blood sugar levels
• Blockages within the digestive tract
• Nutrients deficiencies if you are taking more than recommended amount for a prolonged period.

It is better to call your doctor if you have any of the above symptoms and also experiencenauseaⁱXUncomfortable stomach and a feeling of about to vomitand high fever.

Tips To Increase Fiber Intake During Pregnancy

Feder suggests,“To increase your fiber intake during pregnancy, have a diet rich in a variety of fruits, vegetables, legumes, and whole grains. Some of the most common high-fiber foods include apples, berries, broccoli, beans, avocado, and spinach. Additionally, you can switch to snacks that are higher in fiber, such as popcorn.”

“Oatmeal is also one of the highest fiber foods you can consume. A serving of oatmeal can contain anywhere from four to eight grams of fiber, which is close to a third of a woman’s daily fiber requirements.”

Here are some quick tips for increasing the fiber intake in your diet (10).

• Drink more water when you have fiber-rich foods. Fiber acts as a laxative but is efficient only in the presence of sufficient water.

• Add fiber gradually, for your body needs time to adjust, Also, a quick increase in fiber will lead to gastrointestinal illnesses.

• Choose whole grain varieties of bread, cereals, pasta, and rice.

• Include extra vegetables in your curries, casseroles, and sauces, or take them as side dishes.

• Eat raw fruits and vegetables (as high-fiber snacks) between your meals.

• Munch a handful of nuts or cereals, or top them onsaladsand soups.
• Consult a registered dietitian for a personalized high-fiber diet.

Next, we give you a few simple fiber-rich food recipes.

Fiber Rich Meal Ideas For Pregnant Women

1. High-fiber vegetable salad

You can enjoy this nutritious snack between meals. It is a mix of colorful vegetables, tossed with a zesty dressing to add an extraordinary flavor to it.

You will need:

• ¼ cup cabbage, shredded
• ¼ cup red cabbage, shredded
• ½ cup carrots, thinly sliced
• ½ cup cucumber, thinly sliced
• ¼ cup tomatoes, chopped
• ¼ cup green bell peppers, thinly sliced
• ¼ cup red bell peppers, thinly sliced
• ¼ cup yellow bell peppers, thinly sliced
• 2 tsp sunflower seeds, unsalted variety

For the dressing,

• 1 cup apple, grated along with skin
• 1tbsp lemon juice
• 1tbsp raisins, chopped (optional)
• 1/2tsp dried oregano
• 1tsp organic honey
• 1/8tsp salt

How to:

1. Mix all the ingredients in a large bowl.
2. Combine the dressing and mix well.
3. Consume it fresh.

Preparation time:15min
Serving:4

2. Apple-cinnamon oats

A quick, fiber-packed meal that is ideal foryour breakfast.

You will need:

• 1 cup milk (preferably non-fat)
• 2/3rd cup rolled oats
• ¼ tsp cinnamon
• A few apple slices
• Handful of walnuts

How to:

1. Add milk to the rolled oats.
2. Sprinkle cinnamon and mix well.
3. Cover the bowl and put it in the refrigerator overnight.
4. Next morning, add the sliced apples and chopped walnuts and consume.

Preparation time:5min
Servings:1

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