Fiber is a key ingredient in your diet while pregnant. It treats and prevents constipation, keeps you sated and much more. Here are 7 great sources for it.
Fiber will ease and even prevent constipation; keep you sated for a long while (thus keeping you away from unhealthy snacks); keep your blood pressure steady; protect you from gestational diabetes, and more. The recommended daily intake of fiber for pregnant women is about 25-30 grams. Here are 7 accessible, healthy sources which will help you have enough of it in your pregnancy diet:
Grains
Grains, especially whole, are a great source of fiber. Try to have some sort of a whole grain every day of your pregnancy: whole grain bread, cereal, barley or oatmeal.
Legumes
One cup of legumes contains about 10-15 grams of fiber. Once or twice a week try to have some split peas, black beans, lima beans or lentils or brown rice.
Fruits
Apples with their skin, oranges, kiwi, pear, mango and avocado, strawberries, blackberries and raspberries are just a few fiber-rich fruits you can easily find (and don”t forget that fruits also contain plenty of vitamins and minerals).
Dried fruits
Next time you have a craving for something sweet, instead of high fat snack, have some dried fruits instead: apricots, prunes, dates, raisins, figs, and more.
Nuts and Seeds
Walnuts, flaxseeds, almonds, Rye, sesame, pecans and other seeds and nuts are both delicious and have a nice amount of fiber. They are great as a snack, in salads, pastries and more. Consult with your dietitian to find the right amount for your daily diet.
Vegetables
Many vegetables contain a significant amount of fiber. To name just a few: Artichokes, peas, broccoli, cauliflower, turnips, spinach, cabbage, eggplant, carrot and more.
Spices and Herbs
Ground cinnamon, oregano, rosemary, coriander, basil and many other spices and herbs have fiber. Use them to season the dishes you prepare at home.
Keep in mind you should have fiber every day, but don”t exaggerate. Also, to allow the fiber do its work properly it is important to drink enough (10-12 cups) throughout the day, especially water.
