Fiber Rich Foods During Pregnancy – Sources and Benefits

5 min read

Written by Suma rp

Suma rp

Fiber rich foods during pregnancy

Pregnancy is a period of various ups and downs in a mother’s life. It is about raising a thriving and healthy child from the beginning. For that, you need to have nutritious food to fulfill the nutrition needs of you and your baby. During pregnancy, you may face a lot of digestion problems, which is normal. Including fiber-rich foods in your diet during pregnancy can help combat this problem to an extent. 

Nutrition comes from all the components essential for the good health of the mother and baby because, whatever the mother will consume during her pregnancy, is the only source of nutrients for the baby. A properly balanced diet should include a variety of foods like green leafy vegetables, fruits, proteins, and fiber to ensure a healthy pregnancy and fetal development.

In This Article

What is Fiber?

Fiber is a kind of carbohydrate that our body can not digest. It passes through your body in an undigested way. It is found mostly in plants, fruits, and vegetables. Fiber plays an important role in cleaning the digestive system. A good diet that is rich in fiber helps to reduce the chance of heart disease, diabetes, etc. It maintains the working of our digestive system and helps get rid of constipation.

There are two major types include

1. Soluble fiber

This fiber gets dissolved in water and becomes like a gel substance. It helps to decrease blood sugar levels and removes bad cholesterol from the body. These include oatmeal lentils, beans, barley, etc.

2. Insoluble fiber

It is not dissolved in water and does not take any shape. It helps to speed up the pathway of food and prevents constipation. These include wheat flour, brown rice, tomatoes, cucumber, potatoes, etc.

Are Fiber-Rich Foods Good During Pregnancy?

woman having fiber-rich foods during pregnancy

The favoring benefits of fiber-rich foods during pregnancy make them an important part of a healthy pregnancy. By lowering glucose levels, preventing constipation, increase in gut health, fiber-rich foods also help in achieving the right gestational weight gain. 

It also helps to maintain hormonal imbalance during pregnancy. To keep you healthy and active throughout your journey of motherhood, a balanced diet plays an important role.

Sources of Fiber-Rich Foods During Pregnancy

A faulty digestive tract causes many problems like constipation, acidity, and many more. It is more during pregnancy because your digestive system works slower than normal. To avoid them, you must add more fiber-rich foods.

Here are a few good sources of fiber intake for pregnant women include

  • Grains and Cereals
  • Nuts and Legumes
  • Green leafy vegetables
  • Apple
  • Brown Rice
  • Almonds
  • Okra (Lady Finger)
  • Mango
  • Wheat
  • Lentils
  • Carrots
  • Banana
  • Millets
  • Chickpeas
  • Beat Root
  • Berries
  • Barley
  • Kidney Beans
  • Cucumber
  • Pears
  • Oat Bran
  • Coconuts
  • Tomatoes
  • Kiwi
  • Whole grains
  • Cashews
  • Cauliflower
  • Oranges
  • Soya flower
  • Walnuts

You can have a fruit shake with nuts, smoothies, or hummus and mix fruit or vegetable juices also to increase the number of fibers in your meals.

“Hydration is a must.” With an increased intake of fiber, you must increase the amount of fluid intake in your diet. It will enhance the working of your digestive system. You can increase your liquid intake in various forms like coconut water, lime water, shakes, smoothies, juices, etc.

Benefits of Having Fiber-Rich Foods During Pregnancy

pregnant woman with a  plate of fiber rich foods

Fiber plays an important role in keeping your colon and digestive system clean, which is very important during pregnancy. Apart from that, including the right amount of fiber in your diet can have multiple benefits. 

Here are a few benefits of having fiber-rich foods during pregnancy

  • Fiber-rich foods help to maintain a steady weight during pregnancy
  • Fiber intake prevents you from getting constipated, a problem majorly faced by pregnant women
  • It helps to slow down the metabolism of your body and thus, prevents the risk of increasing blood sugar levels
  • Good fibers trap the bad cholesterol from your food intake and prepare the body to absorb the cholesterol well 
  • Fiber aids in better digestion, thereby reducing the chances of acid reflux or heartburn during pregnancy
  • It is a great source of energy for pregnant ladies as it keeps them going for the full nine months
  • It helps to cleanse the colon well
  • Fiber-rich foods are capable of keeping you full for a longer time. 
  • It also helps to maintain progesterone levels during pregnancy.

Symptoms of Fiber Deficiency During Pregnancy

pregnant woman holding her belly

Fibers are the major macronutrients that prepare our body to fight against various diseases. It is important to include fiber-rich foods regularly in your diet during pregnancy.

Here are a few symptoms that indicate you are not having enough fiber during pregnancy

  • Irregular bowel movements
  • Constipation
  • Diarrhea
  • Inflammation in your body
  • Low on energy
  • Irregular sleep
  • Acne

If you can relate to any of these signs or symptoms that means your body needs fiber-rich foods. A pregnant mother should follow a consistent dietary pattern. They should diversify their food and improve their fruits, vegetables, and plant-based fiber intake to ensure a healthy pregnancy and childbirth.

A proper healthy well-balanced diet along with a few exercises and a good walk is all that you need. Including more fiber intake, drinking a lot of fluids, and ample amount of exercise is very important for the proper functioning of your body during pregnancy. 


1. Does Fiber-Rich Foods During Pregnancy Affect Babies?

Fiber is a vital source of nutrition for pregnant women as well as their babies. It also helps in the lactation process and also aids in better growth and development of the baby.

2. Is Yogurt High in Fiber?

Yogurt is probiotic, boosts your digestive system, and is a great source of protein and calcium provider to your body. Though, it isn’t a great source of fiber but is very nutritious for your health.

3. Is Oatmeal High in Fiber?

Oatmeal is present at the top of every high-fiber-rich food list. It helps to control hunger and tends to lose weight faster. 

Read Also: Protein During Pregnancy – Importance and Sources

Suma rp,M.Sc (Organic Chemistry) Rayalaseema University B.Sc (Biotechnology) Sri Krishna Devaraya University.

Suma is a passionate content writer with a strong keenness to understand the miracle of pregnancy, birth, and parenting. Suma has successfully transitioned into a full-time content writer and a key contributor at Being The Parent. She leverages on her experimental background in chemistry and experience in writing to come up with well-researched content that helps parents struggling to deal with various medical conditions of their children.Read more.

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