9 High Fiber Foods For Pregnancy Constipation

Congratulations on your pregnancy! Dealing with constipation can be quite challenging, as up to 38% of pregnant women experience this discomfort. 

Causes of Constipation in Pregnancy: 

Constipation during pregnancy can be caused by hormonal changes, decreased physical activity, some medications, vitamin supplements, and the growth of your uterus. 

Natural Solution

The good news is that eating a diet high in fiber can help cure constipation naturally. 

According to the American College of Obstetricians and Gynecologists, Fiber can be found in a wide variety of foods, including whole grains, legumes, fruits, and vegetables.

Plus, the majority of foods high in fiber are also extremely nutritious and full of all the nutrients you and your infant need to grow and prosper. 

High Fiber Foods For Pregnancy Constipation

Consuming a nutritious meal and drinking lots of water are the best ways to treat constipation.

Red raspberries are high in dietary fiber. Savor them on their own or add them to salads, smoothies, cereal, and yogurt. 

Additionally, red raspberries are a great source of vitamin C, which supports healthy immune function. The majority of the nutrients in frozen raspberries are retained during the freezing process, making them ideal for smoothies. 

Before eating, make sure to give fresh berries a good wash with water and vinegar to get rid of any dirt or grime.

A cup of green peas contains nine grams of fiber. Enjoy them with salads, marinara sauce, soups, and stews. 

They also include potassium and vitamin C, which are essential for mom and baby! You will obtain the healthy elements from green peas whether you consume them fresh, frozen, or canned. 

Just be sure to drain canned green peas to remove any extra salt.

A fantastic high-fiber snack during pregnancy is almonds. They taste great either by themselves or when combined with other meals like cheese or fruit. Nuts like almonds and others are frequently seen in protein and snack bars. 

Among these are protein bar alternatives that are safe to use throughout pregnancy and ways to integrate almonds. 

Protein, magnesium, manganese, vitamin E, phosphorus, good fat, riboflavin, and omega-6 fatty acids are all abundant in almonds. 

They work nicely as a snack, added to trail mixes, or sprinkled over almond butter or yogurt. To increase your intake of fiber, feel free to experiment with other nuts and seeds if almonds aren’t your favorite. 

An extremely nutrient-dense, high-fiber pregnant food is the avocado. When it comes to the foods on this list, avocados have one of the highest fiber contents.  

Soluble and insoluble fiber are both present in avocados. Each kind of fiber has distinctive benefits. Avocados are great for constipation relief and helping you feel fuller for longer.

Avocados are also a good source of potassium, magnesium, folate, and monounsaturated fat. After removing the pit and peel, you can consume avocado on its own or add it to a smoothie, bread slice, salad, or other dish.

One of the greatest high-fiber foods to combat constipation during pregnancy is chia seeds.  They have the ideal ratio of soluble and insoluble fiber to aid in water absorption and facilitate bowel movements.

You may add chia seeds to smoothies, yogurt, cereal, and baked products as well as mix them into the batter. 

Broccoli, a versatile veggie, helps keep things moving smoothly in the digestive system by adding bulk to the stool. Its nutrient richness contributes to overall digestive health.

Flax seed has a powerful nutritional punch. 

Both soluble and insoluble fiber can be found in ground flax seeds, sometimes known as flax meal. 

They’re fantastic for promoting heart health and appropriate cholesterol levels. In addition, flax seeds provide antioxidants, manganese, copper, healthy fats, B vitamins, and plant-based protein.

They work incredibly well to relieve constipation. 

Blending one to two tablespoons of ground flax seeds into a tasty smoothie is my favorite way to include them in a pregnant woman’s diet. You can include them in your favorite baked items or mix them with a dish of yogurt.

Spinach and kale, packed with fiber, vitamins, and minerals, support healthy digestion for pregnant women, ensuring their well-being.

Staying hydrated is equally crucial for a healthy pregnancy. Water helps soften stools, making them easier to pass. Aim for at least eight glasses of water a day.

How to include more fiber in your diet when pregnant

• Select wholegrain foods such as rice, pasta, bread, and cereal.
• Increase the amount of vegetables in your dishes such as curries, casseroles, and sauces, or serve them as an additional side dish.
• Consume raw veggies and fruit as a snack in between meals.
• When possible, keep the skins on your fruits and veggies.
• You can top salads with pumpkin seeds or add a handful of nuts to your cereal.
• Incorporating regular movement and exercise into your routine is beneficial for promoting healthy bowel movements. 
• Aim for around 20-30 minutes of exercise three times a week to stimulate your bowels. 
• Avoid laxatives during pregnancy as they may lead to dehydration and could even stimulate uterine contractions. 
• Always consult with your obstetrician before considering any over-the-counter medication.

Conclusion

Incorporating high-fiber foods into your pregnancy diet is a simple yet powerful way to combat constipation and promote overall health. It’s a natural and wholesome approach that benefits both the mother and the developing baby.

Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support. 

FAQs

When pregnant, is it okay to ingest a lot of fiber?

In general, eating a lot of fiber is safe when pregnant, but moderation is essential to prevent any problems.

Can pregnant women who eat a high-fiber diet develop allergies?

Although uncommon, certain people may be allergic to particular meals high in fiber. It’s critical to be mindful of any negative reactions.

How does fiber contribute to a healthy pregnancy?

Fiber supports digestive health, preventing constipation, and contributes to overall well-being during pregnancy.

Why are laxatives not recommended during pregnancy?

Laxatives may cause dehydration and potentially stimulate uterine contractions, making them unsuitable during pregnancy. Always consult with your obstetrician before taking any over-the-counter medication.

Sources

https://www.cochrane.org/CD011448/PREG_interventions-treating-constipation-pregnancy

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418980/

https://rotunda.ie/rotunda-pdfs/PIL/Constipation%20in%20pregnancy%20%282020%29.pdf