Struggling with constipation? Does your blood sugar go up and down? If so, add more fibre to your diet! A high-fiber intake will keep you regular during pregnancy and stabilize blood sugar levels. All you have to do is to load up on fruits, vegetables, nuts, and seeds. If you’re not on the paleo diet, you can also eat whole grains and legumes to boost your fiber intake.
Pregnant or not, fiber should play a key role in your diet. Get at least 30 grams a day to keep your digestive system running smoothly. Here are some simple ways to increase your fiber intake during pregnancy:
Eat High-Fibre Fruit
Fruit contains soluble and insoluble fibre as well as antioxidants, vitamins, and minerals. Make sure you eat raspberries, strawberries, oranges, bananas, apples, plums, and pears. Dried fruit contain fibre too, but they are also high in sugar. The choice is up to you. Prunes, dates, and figs boast the highest fibre content.
Start Your Day with Whole Grains
Future moms who are not on the paleo diet can get more fibre from gains. Wheat, barley, oats, and other whole grain cereal boast three or more grams of fibre per serving. What bran and oat bran are low in calories and high in fibre, increasing satiety. Just be sure to avoid breakfast cereals and granola, which pack a ton of sugar and artificial flavors.
Load up on Vegetables
Spinach, corn, green peas, artichoke hearts, sweet potatoes, cabbage, kale, and other veggies are loaded with fibre. Parsnips have seven grams of fibre per cup. Black beans contain eight and a half grams of fibre per half cup. One cup of chickpeas boasts 11 grams of fibre. The same amount of lentils packs 60 grams of fibre.
Try Chia Seeds
This superfood has been used since ancient times for its health benefits. Rich in fibre and essential fats, chia seeds pack a lot of nutrition. They can actually hold up to 12 times their weight in water after ingestion, leaving you full and satisfied. Pregnant women should eat chia seeds to prevent dehydration, ward off cravings, and get more fibre in their diet.
Add Psyllium to Your Meals
Another great source of fibre is psyllium husk. This plant is used as a dietary fibre to prevent constipation, improve digestion, and suppress the appetite. When consumed regularly, it reduces your risk of colon cancer, diabetes, heart disease, hemorrhoids, high blood pressure, high cholesterol, and inflammatory bowel disorders. Simply mix it with water, leave it for 15-20 minutes, and drink it or add it to your meals.