Fiber Rich Foods List For Pregnancy

Here s a look at how much dietary fiber is found in some common foods.

Fiber rich foods list for pregnancy. Health benefits of fiber include reduced blood pressure lower cholesterol and a decreased risk for stroke diabetes and various gastrointestinal diseases high fiber foods include beans lentils avocados chia seeds acorn squash green peas collard greens. Foods that are rich in fiber are extremely beneficial during a woman s pregnancy as this helps prevent intolerance to glucose which is a condition that often leads to gestational diabetes. A high fiber diet may also help reduce the risk of obesity heart disease and diabetes. Collard greens and swiss chard have 4 grams of fiber per cup.

When buying packaged foods check the nutrition facts label for fiber. As pregnant women become more at risk with developing diabetes pregnant women with type 1 diabetes may also reduce insulin levels with a high fiber diet. Because fiber rich foods are nutrient dense they can help you feel full without needing to consume tons of extra calories which is a bonus for anyone trying to eat more healthfully. Webmd medical reference reviewed by melinda.

Dietary fiber dietary fiber roughage is an essential nutrient required for proper digestion of foods and helping you feel full. Artichokes are among the highest fiber veggies at 10 grams for a medium sized one. All of these are frequently lacking in the diets of pregnant women 54 55. Also studies at the us national institute of health show that people on high fiber diets tend to eat 10 fewer calories 3.

Researchers have found that both soluble and insoluble fiber may reduce the risk of breast cancer especially for women consuming upwards of 30 grams a day. Summary whole grains are packed. Women should try to eat at least 21 to 25 grams of fiber a day while men should aim for 30 to 38 grams a day. Carrots beets and broccoli are fiber rich.

Having the recommended amount of fibre in your diet will prevent you from becoming constipated a problem faced by most pregnant women. You can also make simple substitutions to replace low fiber foods with fiber rich dishes. As high fibre foods keep you fuller for longer and they do not contain too many calories they are a great way to help you manage your pregnancy weight. Helps keep pregnancy weight under control.

High fiber snacks to try. Helps to prevent constipation. You can easily get your recommended intake of fiber if your pregnancy diet consists of a mix of these four categories. Use this chart to help you put more fiber on your plate.