Fibre-Rich Foods for Pregnancy

If you are pregnant, you must take good care of your health and consume a nutritious diet that will benefit you and your baby. In addition to consuming foods rich in vitamins, minerals and other nutrients, it is important to consume a high-fibre diet to prevent constipation – one of the most common symptoms of pregnancy. These fibre-rich foods also regulate blood sugar levels and prevent gestational diabetes. Read on to learn about the benefits of high-fibre foods for pregnancy.

What is Fibre?

Fibre or dietary fibre is a form of plant-based carbohydrate found in fruits, vegetables, seeds, and nuts. It is that part of plant foods that your body cannot absorb or digest. Hence, fibre passes through the digestive tract intact. However, when it passes through the digestive tract, it absorbs water and other fluids, thereby softening stool and adding bulk to it for easy removal. Hence, adding high-fibre foods to your pregnancy diet can promote bowel regularity.

There are two types of fibre – soluble and insoluble.

1. Soluble fibre

As the name suggests, soluble fibre dissolves in water and converts to a gel-like substance as it passes through the digestive system. This type of fibre absorbs fluids easily and softens stools, thereby easing bowel movements.

Some examples of foods containing soluble fibre are chia seeds, oatmeal, beans, lentils, apples, citrus fruits, barley and Brussels sprouts.

2. Insoluble fibre

Insoluble fibre does not get dissolved in water, but it absorbs water and other fluids as it passes through the digestive tract. When it reaches the large intestine, it adds bulk to the stool and makes bowel movement easier.

Foods containing insoluble fibre are wheat bran, whole-wheat flour, nuts, cauliflower, potatoes, green beans, and other vegetables.

Benefits of fibre

The following are the benefits of consuming a high-fibre diet during pregnancy —

1. Improves bowel movement:

Dietary fibre adds bulk to the stool and softens it for easy bowel movement. Therefore, adding a good amount of dietary fibre to your diet can support your digestive health during pregnancy and prevent constipation.

2. Keeps blood sugar levels in check:

Some pregnant women develop diabetes during pregnancy. This is called gestational diabetes and it happens when your body cannot make enough insulin. Including high-fibre foods in your pregnancy diet can slow down the absorption of sugar in your body and prevent rapid spikes in blood sugar levels or gestational diabetes.

3. Lowers cholesterol levels:

High-fibre foods, especially foods containing soluble fibre, can lower blood cholesterol levels. They check the absorption of cholesterol into the bloodstream, thereby reducing low-density lipoprotein or bad cholesterol in the body. Moreover, soluble fibre binds cholesterol in the intestine and eliminates it through the colon. Therefore, including high-fibre foods in your diet can support your cardiovascular health during pregnancy.

4. Keeps weight in check:

Although eating well and putting on some weight during pregnancy is important, gaining too much weight is unhealthy. Consuming a high-fibre diet will keep you feeling full for long, preventing binge eating and excess weight gain during this phase.

5. Supports gut health:

Fibre helps maintain good bacteria in the gut. These bacteria are important for the absorption of nutrients in the body and your digestive health. They can also help boost immunity and promote your overall well-being.

10 High-Fibre Foods for Pregnancy

There are a lot of benefits to consuming enough fibre during pregnancy. Dietary fibre can help keep you full and satisfied along with other health benefits like prevent or combat constipation, support good blood sugar control, and more. Read on to know about a list of high-fibre foods for pregnancy.

A pregnant woman should try consuming at least 25 to 30 grams of dietary fibre daily. If you want to add more fibre to your pregnancy diet, consider including at least one of the below in your next meal.

1. Almonds

They are a great high-fibre snack for pregnancy. Almonds are packed with protein, magnesium, manganese, Vitamin E, phosphorous, healthy fats, riboflavin, and Omega-3 fatty acids.

2. Spinach

This leafy vegetable is a super nutritious food that continues to be beneficial during pregnancy. It contains about 4 grams of fibre per 1 cup of cooked spinach. Spinach is also a good source of manganese, vitamin A, magnesium, vitamin K, and folate. It is one of the best fibre-rich foods for pregnancy.

3. Lentils

This is a great source of fibre, manganese, iron, folate, potassium, and protein; one or two servings of lentils per day can help prevent constipation. Lentil soup can increase your fluid needs during pregnancy.

4. Blackberries

This is another delicious and nutritious fibre-rich food. Rich in fibre and antioxidants, 1 cup of blackberries has over 8 grams of fibre.

5. Raspberries

These are a great source of fibre, manganese, and Vitamins C & K. Have it as a smoothie, with warm or cold cereals, or make it into a spread for toast.

6. Green peas

This starchy vegetable is a good addition to any meal. They are rich in fibre in addition to Vitamins A, C, & K, thiamine, folate, manganese, and protein. A half cup of peas has about 3.5 grams of fibre.

7. Baked sweet potato or yam

Sweet potatoes, with the skin, are a good source of fibre. They are also a great source of antioxidants, carbohydrates, potassium, manganese, and vitamins A, B6, and C. One medium sweet potato has about 4 to 5 grams of fibre.

8. Chia seeds

These are one of the best high-fibre foods to help digestive health. 2 tablespoon of chia seeds has about 10 grams of fibre. They contain the right fibre blend (soluble and insoluble fibre) to help absorb water and help you have a bowel movement.

9. Pears

This fruit contains insoluble fibre, which stays intact and moves through the digestive system, helping to prevent constipation. A medium pear contains about 5 or 6 grams of fibre, as well as potassium, vitamin C, and antioxidants.

10. Kidney beans

Consuming kidney beans is a great way to include folate in your diet during pregnancy. However, make sure they are cooked properly; otherwise, it can make you sick.