High Fiber Foods That Are Healthy For Pregnant Women

During pregnancy your body and daily habits are constantly changing, affecting everything from your heart rate to your bowels. Eating a high-fiber diet helps keep you regular. Constipation specifically from hormonal changes is painful and uncomfortable, and choosing the right foods will keep you healthy and regular.

Recommendations

While fiber is important for everyone, it may be increasingly important during pregnancy. The American Pregnancy Association recommends eating 25 g to 30 g of dietary fiber each day. Ideally, your fiber intake should come from healthy foods including whole grains, fruits and vegetables.

Whole Grains

Whole grain breads and cereals are good sources of fiber and also provide folic acid and iron, all of which are an important part of a healthy pregnancy diet. Bran cereals contain 5.3 g of fiber and oat cereals contain 4 g of fiber. Whole grain breads contain around 2 g of fiber per serving. Folic acid intake is important during pregnancy because it helps prevent neural tube defects. Iron is necessary because of the increased demand of blood and oxygen during pregnancy. When pregnant, the demand for blood and oxygen in your body increases -- you need enough for you and your growing baby. Increased iron allows your body to carry extra oxygen inside your growing blood supply.

Fruits

Fruits are an all-around healthy food. Certain fruits contain a large amount of fiber per serving and are full of essential vitamins and minerals important for the healthy growth and development of your baby. Pears contain 5.5 g of fiber per serving and are also a good source of vitamins A and C. A serving of raspberries contains 8 g of fiber and are also a healthy source of vitamins A and C. Vitamin A helps skin, eyes and bones develop, while vitamin C makes for healthy gums, bones and teeth. Other sources of high-fiber fruits include apples, strawberries, bananas, oranges and raisins.

Vegetables

Like fruits, vegetables are low-calorie, nutrient-dense ways to add extra fiber to your diet. Leafy green vegetables such as turnip greens, spinach and broccoli contain about 5 g of fiber and are a good source of vitamin A and folic acid. Other vegetables high in fiber and vitamins and minerals include potatoes, carrots, tomatoes and peas.