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 diet consisting 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 foods plays a key role in digestive health. While it is not digestible and not a source of energy, it can help pregnancy in many ways. There are two types of fiber – soluble and insoluble, 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 and preeclampsia. 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 of heart 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
Fiber-rich foods keep you full for longer, preventing excess calorie intake and managing pregnancy weight gain (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, therefore, relieving constipation.
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 as high blood pressure and preeclampsia (7).
How Much Fiber Do You require During Pregnancy?
The recommended daily intake of fiber for pregnant women is 28g (8).
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.
6-7 (pinto, Lima, chickpeas, and lentils)
Is It Okay To Take Fiber Supplements While Pregnant?
It is okay and recommended to take fiber supplements during pregnancy for relief from constipation. Psyllium, Metamucil or Citrucel are some of the best fiber supplements you can consider, but with the advice of a doctor (9).
Are Fiber Gummies Safe During Pregnancy?
Fiber gummies act as laxatives, 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 containing inulin, a natural dietary fiber present in fruits 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 and flatulence 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 experience nausea and 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 wholegrain 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 snacks between your meals.
Munch a handful of nuts or cereals, or top them on salads and 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: Preparation time: 15min Serving: 4
2. Apple-cinnamon oats
A quick, fiber-packed meal that is ideal for your 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: Preparation time: 5min Servings: 1
