Fiber rich foods for pregnancy, we all know that pregnancy is a time when women need to take extra care of themselves. It is not only about the baby, but also about the mother’s health. If you a pregnant women you should consume more fiber-rich food to avoid constipation and hemorrhoids.
Eating plenty of vegetables and fruits for fiber intake during pregnancy is necessary. Moreover, we can add some beans and whole grains in our diet for extra fiber intake as well.
Why is Fiber-Rich foods for pregnancy So Important.
During pregnancy, a woman should eat a lot of fiber for two reasons,
- One is to ensure that she has enough nutrients for her body;
- Another reason is to make sure that her baby can grow healthy muscles and bones.
The development of the fetus is closely related to the mother’s diet. The development process of an embryo is divided into three stages:
- The first stage, it starts from fertilization and goes through implantation.
- Second stage, it starts from implantation and ends at birth.
- Third stage, it starts from birth and ends with puberty.
How Much Fiber Should You Eat During Pregnancy.
The amount of fiber you need during pregnancy is different for everyone and it depends on your diet before pregnancy, your weight, and whether you are breast-feeding.
A general guideline for women who are pregnant or breast-feeding is to eat at least 28 grams of fiber a day. That’s about the equivalent of two cups of broccoli or one cup of lentils.
If you have been eating a low-fiber diet before pregnancy, talk to your doctor about how much fiber to eat during pregnancy. They may recommend as much as 45 grams a day if you were eating less than 15 grams a day before pregnancy.
What are the possible risks of a high-fiber diet during pregnancy.
A high-fiber diet during pregnancy can lead to constipation, hemorrhoids, and anal fissures.
Constipation is a common side effect of a high-fiber diet during pregnancy. It is caused by the slow passage of stool through the large intestine. This slowness may be due to hormonal changes in the pregnant woman or from the pressure of the uterus on the colon. Constipation can lead to hemorrhoids and anal fissures as well as other problems such as rectal prolapse, which is when part of your rectum protrudes from your anus. Hemorrhoids are swollen veins around or inside the anus or lower rectum that may cause pain or discomfort.
Benefits of a High-fiber Diet.
Some of the benefits of a high-fiber diet are,
- High fiber diet is good for the gut and helps with constipation, diarrhea, and bloating.
- Reduced risk of heart disease.
- Lower blood pressure.
- Improved cholesterol levels.
- Reduced risk of colon cancer.
- Weight loss and improved cholesterol levels.
Suggestions to Consider When Eating High-Fiber Foods as Pregnant.
The recommended amount of fiber for pregnant women ranges from 20-35 grams per day.
Suggestions to consider when eating high-fiber foods as pregnant.
1) Eating more whole grains and vegetables.
2) You have to Limit your intake of processed foods and sugary drinks.
3) Drinking plenty/enough of water throughout the day.