High-fiber foods during pregnancy have a very important role. Just make sure during pregnancy you can meet the intake of fiber in sufficient quantities.
This not only supports the health of the mother but provides benefits for fetal development. By knowing that the health condition of the fetus is healthy, the mother’s mind is more relaxed. In the future, ready to face childbirth.
List of High-Fiber Foods During Pregnancy
Weight will increase with gestational age. However, it does not have to rise significantly.
Meanwhile, the hormone progesterone will inhibit digestive performance. This provokes digestive disorders such as constipation. This disorder is common during pregnancy.
If you want to live the pregnancy period calmly and full of smiles, meet the needs of fiber every day. Pregnancy demands you to consume more fiber. The following is a list of good high-fiber foods, which can be an option.
Legumes
Black beans and kidney beans are the best sources of fiber and protein. Even all nut-based foods are sources of fiber foods that top the list. Nuts also contain folic acid, which is needed for the development of fetal brain cells.
Green Vegetables
High-fiber foods during pregnancy are not always expensive. This time there are various green vegetables.
Call it like spinach, broccoli, lettuce, mustard greens, and kale, are good sources of fiber. In addition, it is rich in iron. This is a preventive measure against the risk of anemia that often occurs in most pregnant women.
Fresh Fruits
Fresh fruits are high-fiber foods and are great during pregnancy. In addition, it also contains nutrients such as vitamins and minerals.
Apples, pears, papayas, and strawberries are high-fiber fruit choices. The fiber in the fruit is proven to help prevent constipation.
In papaya, there is a papain enzyme that plays a role in preventing the process of digestion of imperfect food. You can eat it directly or make it into a juice drink.
Especially for pears, it is good not to need to peel the skin. In addition to fiber, there are important vitamins and minerals in amazing quantities in the skin of pears.
There is another variant of berries that are also high in fiber. This fruit also contains vitamins E, C, magnesium, potassium, and folate which are good for fetal brain growth.
Whole Grains
Whole grain-based foods are also on the list of high-fiber foods during pregnancy. Let’s say oatmeal and quinoa.
Grains contain both soluble and insoluble fiber. Its role is to help maintain blood sugar balance and energy stability throughout the day.
In oatmeal, there is beta-glucan content. The content is effective in lowering cholesterol and increasing immunity.
Unsweetened Yogurt
Yogurt contains probiotics that support digestive health in pregnant women. On the other hand, it is important for the development of fetal bones thanks to its calcium content.
In addition to high-fiber foods during pregnancy, the thing that should not be forgotten is to drink enough water, which not only helps prevent constipation but also prevents dehydration and the formation of amniotic fluid.
