Pregnant women can benefit from high-fiber diets for energy and digestion. These high-fiber alternatives can aid during pregnancy:
Fiber-rich whole grains include oats, quinoa, brown rice, barley, and whole wheat bread and pasta. They give prolonged energy and avoid pregnant constipation.
Beans, lentils, chickpeas, and peas are high in protein and fiber. They provide iron and folate, making them useful for pregnant women.
Fiber-rich fruits include strawberries, raspberries, blueberries, apples, pears, oranges, and bananas. When possible, eat fruits with their skins to increase fiber intake.
Vegetables: Spinach, kale, Swiss chard, broccoli, cauliflower, and Brussels sprouts are high in fiber. Also fiber-rich: carrots, sweet potatoes, squash, and bell peppers.
High-fiber nuts and seeds including almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds can be added to snacks, salads, yogurt, and smoothies.
Breakfast cereals with high fiber content are a handy way to get more fiber. Choose cereals with whole grains as the first ingredient and 3-5 grams of fiber per serving.
Pregnant women can maintain energy, minimize constipation, and improve digestive health by eating a variety of high-fiber foods throughout the day.
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