Top 5 Benefits Of Consuming High-Fibre Foods During Pregnancy
4 Apr 2023 | 6 min Read
Sudeshna Chakravarti
Author | 799 Articles
Consuming high-fibre foods offer several health benefits during pregnancy. For instance, they help you stay full for longer, regulate your blood sugar levels, and most importantly, relieve constipation.
Plus, consuming a balanced diet of vegetables, fruits, beans, and cereals helps meet your daily fibre requirements and enhance your overall health during pregnancy. Read on as we tell you more about the benefits of fibre consumption during pregnancy, and helpful tips to enhance your nutrient intake during this crucial time.
What Are The Benefits Of High-Fibre Foods During Pregnancy?
Fibre-rich foods help keep your weight in check and also regulate your blood sugar levels / Image credit: Freepik
The benefits of high-fibre intake during pregnancy are as follows.
- It helps prevent constipation: One of the common digestive complaints during pregnancy is constipation. Adding high-fibre foods to your pregnancy diet adds bulk to your stools, which further eases your bowel movements and relieves constipation.
- It helps control pregnancy weight gain: High-fibre foods keep you satisfied for longer, preventing empty calorie intakes. This helps in managing your weight during pregnancy and prevents excess weight gain or obesity.
- It regulates your blood sugar levels: Getting enough fibre in your pregnancy diet helps slow down food absorption, thereby preventing your blood sugar levels from rising quickly.
- It lowers the risk of heart diseases: High-fibre foods also lower bad cholesterol levels by binding cholesterol-rich bile acids in your digestive tract. This helps reduce the risk of cardiovascular diseases during pregnancy.
- It reduces the risk of preeclampsia: Preeclampsia is a potentially dangerous pregnancy complication that is associated with high blood pressure. Including fibre-rich foods in your diet can help lower the risk of this condition.
15 High-Fibre Foods To Include In Your Pregnancy Diet
Foods like almonds, beans, and broccoli are rich in many essential nutrients, including fibre / Image credit: Freepik
During pregnancy, the recommended daily intake of fibre is 28 grams. Vegetables, fruits, whole grains, and cereals are excellent sources of fibre that help fulfill your nutrient requirements.
We have created a table of fibre-rich foods and ways to include them in your pregnancy diet. Take a look!
| High-Fibre Foods | Standard Amount | Dietary Fibre (Grams) | Ways To Include In Your Diet |
| Bran cereal | ½ cup | 8 | – Combine it with your yogurt – Use it as a topping for your ice cream |
| Almonds | 15-20 almond nuts | 3.3 | – Munch on a handful of almonds – Use it as a topping for your soup or salad – Add it to your smoothies or milkshakes |
| Beans | ½ cup | 8.2 (kidney beans) 6-7 (chickpeas, pinto, lentils) | – You can stir-fry it – Add it to your soups, salads, or pasta dishes – Consume it in sprouted form |
| Collard greens | ½ cup | 2.7 | – Add it to your salads or soups – Sautee or stir-fry it with other veggies |
| Broccoli | ½ cup | 2.8 | – Use it as a topping on your pasta or pizza – Add it to baked dishes or salads |
| Rye crackers | 1 wafer | 2.5 | – Have it with low-calorie cheese spread or vegetable toppings |
| Pumpkin | ½ cup | 3.6 | – Make pancakes or pies with it – Add it to your soups or vegetable smoothies |
| Prunes | 1 bite-size | 3 | – Consume it fresh as it is – Make prune juice |
| Pears | A small fruit | 4.3 | – Add it to your porridge, salads, or cereals – Use it as a topping for baked dishes – Make fresh pear juice |
| Picked cabbage (Sauerkraut) | ½ cup | 3 | – Use it as a topping for your sandwich or salad – Combine it with your vegetable smoothie |
| Blackberries | ½ cup | 3.8 | – Munch on a handful of blackberries – Add it to your smoothies or juice blend – Use it as a topping for your cereal or salad |
| Whole grain spaghetti | ½ cup | 3.1 | – Make flavourful pasta dishes with veggies and proteins |
| Bananas | A medium-sized one | 3.1 | – Add it to your salads or eat fresh – Use it as a topping for your ice cream or dessert – Add it to your fruit smoothie |
| Baked potatoes | A medium-sized potato | 3.8 | – Have it with other vegetable toppings and a handful of cheese |
| Oranges | A medium-sized fruit | 3.1 | – Add it to your fruit salads or desserts – Combine it with other fruits to make a delicious and refreshing smoothie |
Can You Take Fibre Supplements During Pregnancy?
If you are unsure about your daily fibre intake, you may consider adding fibre supplements to your pregnancy diet. The good news is that fibre supplements are safe to consume during pregnancy, and they also help offer quick relief from constipation.
However, like every medicine, you must consult your doctor before adding any kind of fibre supplement to your diet.
Are There Any Side Effects Of Consuming High-Fibre Foods During Pregnancy?
Consumption of excess fibre-rich foods can cause bloating and abdominal pain / Image credit: Freepik
Oftentimes, you may fall short of the daily recommended dosage of fibre in your diet. However, there are chances that you may accidentally include too much fibre in your diet, especially if you are trying to increase the intake of the nutrient.
Excess consumption of high-fibre foods during pregnancy can lead to the following conditions
- Flatulence and bloating
- Abdominal pain
- Weight gain
- Loose stools or diarrhoea
- Blockages within your digestive tract
- Drop in your blood sugar levels
- Certain nutrient deficiencies
If you notice any of the above symptoms or experience a high fever or nausea, do make sure to call your doctor immediately.
Conclusion
Consuming high-fiber foods offers a ton of health benefits during pregnancy. It helps maintain your bowel health, relieves constipation, and regulates your blood sugar levels. Regular intake of fibre-rich foods can also help prevent the risk of serious pregnancy complications, such as preecalmpsia.
Take a cue from our list of high-fibre foods, and include them in your diet during pregnancy. Make sure to consume every item in moderation, as consuming excessive amounts of a certain food item can have adverse effects on your health. Also, if you want to enhance your nutritional intake, you can discuss with your doctor about suitable fibre-rich supplements that you can safely add to your pregnancy diet.
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Also Read:
Pineapple during pregnancy: Can you eat pineapple during pregnancy? Tap this post to know.
Watermelon during pregnancy: Check out the health benefits of eating watermelon during pregnancy.
Dry fruits during pregnancy: Dry fruits can help enhance your overall health during pregnancy. Tap this post to know more about the benefits of eating dry fruits during pregnancy.
Cover Image Credit: Freepik.com
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