Health is always important for everyone, that too when you are pregnant, as you have a baby growing inside. To maintain good health, it is important to include a good variety of healthy foods so that they meet the nutritional needs of you and your baby. One nutrient that many pregnant women do not get enough of is fibre. Continue reading to know why the intake of fibre in pregnancy is important.
It is the undigestable part of plants, which includes lignin and carbohydrates. It is also known as roughage or bulk and plays the role of helping the digestive system function smoothly. Fibre moves through the intestines and stomach unchanged and helps the body pass waste effectively. There are two types of fibre: soluble and insoluble fibre.
This is a type of fibre that dissolves in water, and then converts into a gel-like substance. This slows down the movement of the food through the digestive tract, resulting in making you feel fuller for more time. When soluble fibre passes through the digestive tract, it will absorb liquids. This is what makes your stools softer, thereby making it easier to pass through your intestines. When soluble fibre breaks down, it is a source of short-chain fatty acids. Some of the fruits that have soluble fibre are apples, bananas, strawberries, blueberries and pears. Even nuts and seeds, beans, brussels sprouts, aubergine, peas, lentils and legumes, oatmeal or oat bran have a highly soluble fibre.
This is a type of fibre that does not dissolve in water, and the body does not break it down. As it moves through the digestive tract, it absorbs fluid till it enters the large intestine. Once in the large intestine, it adds bulk to the stool, facilitating its easy passage. Good insoluble foods include barley, brown rice, wheat bran, cucumbers, carrots, whole grain cereals, tomatoes, celery, potato and cauliflower.
Various health benefits can be derived from consuming adequate fibre. It is found to reduce the risk of many diseases, including:
● Type 2 diabetes
● Heart disease
● Stroke
● Bowel cancer
Consuming a fibre-rich diet also reduces blood pressure and keeps the blood sugar levels in optimal range.
● It lowers the risk of constipation as it regulates bowel movements, thereby preventing constipation. Plus, fibre feeds the good bacteria in the gut and is a prebiotic. These bacteria play an important role in nutrient absorption, immune function and digestive health.
● Foods that have soluble fibre reduce cholesterol levels. Soluble fibre attaches to cholesterol in the digestive system and stops it from getting absorbed into the bloodstream. This lowers heart disease risk and improves cardiovascular health.
● When you consume fibre-rich food during pregnancy, it stabilises the blood sugar levels and helps manage or prevent gestational diabetes. High-fibre foods can slow down the process of absorption and the digestion of carbohydrates, thereby preventing blood sugar spikes.
● Additionally, consuming the essential quantity of dietary fibre helps maintain a healthy weight during pregnancy. While it is normal for expectant women to gain weight as the baby grows, gaining excessive weight may lead to gestational diabetes and high blood pressure. A balanced and healthy diet during pregnancy is essential for you and the growing baby. For managing weight, eat fibre-rich foods so that it keeps you feeling full for a longer time.
Apart from the above benefits, fibre-rich foods and other nutritious foods you consume during pregnancy support the baby’s healthy development and growth, including the immune system and the brain.
It is recommended that expectant women consume 30g of fibre daily. The best way to get all the nutrition you need is to consume a balanced, healthy and varied diet. If you are worried about your intake of fibre, speak to a dietician or your doctor, who will give you the best advice you need.
There are many hormonal changes that an expectant woman undergoes, which can lead to constipation. If you have a sluggish digestive system, it can be due to enhanced progesterone, which is a hormone that is a natural muscle relaxant. This makes the bowel muscles sluggish. While constipation is a common problem in pregnancy, if left untreated, it can lead to haemorrhoids (piles), which can become sore and painful. Consuming a balanced and healthy diet that includes fibre-rich foods helps prevent constipation. Having plenty of water to meet your enhanced fluid needs also helps.
Many fibre-rich foods can help you reach your daily consumption limit. Carbohydrates like apples, beans, bananas, chickpeas and legumes are rich in fibre and give both carbs and fibre. Here are some of the high-fibre foods for pregnancy that help you reach your dietary goals:
● Legumes like beans, chickpeas and pulses.
● Root vegetables like radish and carrots. Other vegetables to consume are green beans, sweetcorn, peas and broccoli.
● Fruits like plums, prunes, blackberries, pears, apples, citrus fruits and bananas.
● Starchy foods like cereals, sweet potatoes, oats, potatoes with skin, pasta and wholegrain bread.
● Seeds and nuts like chia seeds, almonds and hazelnuts.
Since there are a variety of fibre-rich foods for pregnancy to choose from, it becomes quite easy to add them to your balanced and healthy diet daily. Here are some tips that can help you achieve it:
● Choose whole-grain foods like bread, rice, cereal, etc.
● Add more veggies to your curries, sauces, and casseroles, or add them as a side serving. You can also add legumes and lentils to these sauces and curries to make them richer.
● Consume raw vegetables and fruits as snacks or as food in between meals.
● Whenever possible, keep the skins on fruits and vegetables, such as apples, pears, and potatoes, as they provide valuable nutrients and fibre
● Add fruit or a handful of nuts to your breakfast cereal or add seeds and nuts to your salad.
Fibre plays an important role in maintaining a healthy diet, especially when you are pregnant. It is crucial to understand the consequences of consuming foods low in fibre during pregnancy. Prioritising a balanced diet during pregnancy, with adequate levels of fibre, not only supports your digestive health but also contributes to the overall well-being of both you and your baby.
Fibre supplements help with constipation, which is a common problem during pregnancy.
Fibre is essential for the development and growth of babies.
Consuming dietary fibre aids digestion, weight management, control of blood sugar levels, and constipation.
Yes. Fibre can help enhance fertility as it helps maintain a healthy weight, reduces the risk of the onset of diabetes, improves digestive health, etc.
