Importance of fiber rich foods during pregnancy

Fiber rich foods

Why do you need to include fiber rich foods during pregnancy?

Pregnancy is not exactly the best friend of your digestive system. Increased progesterone coupled with a burgeoning uterus cause intestinal muscles to relax and slow down the digestive process. Add to that iron supplements that you may be taking and you have a recipe for constipation. This is where fibre rich foods during pregnancy become so important as they are the ticket to help you establish a comfortable routine.

Types of Fiber

Fibers are of 2 types: soluble and insoluble. Soluble fiber can dissolve in water. They’re good for you because they bind with fatty acids and keeps you feeling full by releasing and absorbing sugar slowly and steadily. Oats, beans, and lentils come under this category. Insoluble fiber does not dissolve in water. This type of fiber helps in moving bulk through the intestines and also helps maintain pH of the intestines. This group includes nuts, bran, whole grains, fruit skins, and many vegetables.

Fiber rich foods to eat during pregnancy

Here are a list of fiber-rich foods you ought to include in your diet-

Soluble Fiber

  • Oatmeal or oat bran
  • Legumes
  • Lentils
  • Beans
  • Nuts and seeds
  • Strawberries
  • Dried peas
  • Blueberries
  • Apples
  • Pears

Insoluble Fiber

  • Whole grain cereals
  • Whole wheat bread
  • Couscous
  • Barley
  • Celery
  • Brown rice
  • Zucchini
  • Carrots
  • Cucumbers
  • Wheat bran
  • Tomatoes

Aim to eat a good and healthy mix of fruits and vegetables with both soluble and insoluble fibres to keep things moving in your gut.