{"id":10068,"date":"2021-02-02T13:10:23","date_gmt":"2021-02-02T18:10:23","guid":{"rendered":"https:\/\/wp.oviahealth.com\/guide\/10068\/fiber-pregnancy\/"},"modified":"2025-01-03T14:28:20","modified_gmt":"2025-01-03T19:28:20","slug":"fiber-pregnancy","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/10068\/fiber-pregnancy\/","title":{"rendered":"Fiber during pregnancy: your body&#8217;s expert plumber"},"content":{"rendered":"<div class=\"row-fluid\">\n<div class=\"span12 analysis-feedback\">\n<div class=\"media\">\n<div class=\"media-body\">\n<p>Dietary fiber is the part of a plant that the digestive system cannot break down. However, rather than simply building up and clogging your system, fiber moves with relative ease through the digestive tract and helps ensure that everything runs smoothly and comfortably. Dietary fiber comes in two forms, soluble and insoluble:<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"resource-content\">\n<div class=\"row-fluid\">\n<h4><strong>Types of dietary fiber<\/strong><\/h4>\n<ul>\n<li><strong>Soluble fiber<\/strong> dissolves in water and forms a gel, which can help manage cholesterol levels, and keep high glucose levels stable.<\/li>\n<li><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><strong>Insoluble fiber<\/strong> does not dissolve in water but acts as a plow, making its way through the digestive tract, pushing rogue bits of waste and keeping waste moving regularly.<\/span><\/li>\n<\/ul>\n<h4><strong>How does fiber help during pregnancy?<\/strong><\/h4>\n<p>Although fiber is important for the digestive health of all people, getting enough fiber becomes absolutely essential when you are pregnant. <span style=\"font-weight: 400;\">Experts agree that at least 25-30 grams of fiber should be eaten daily. <\/span>Due to the hormone-slowed digestive system and organ-displacing womb, many pregnant people will experience constipation, which can also lead to hemorrhoids. Consuming lots of fiber can help fight off constipation and keep you regular, which also goes a long way toward preventing hemorrhoids. Just remember that<span style=\"font-weight: 400;\"> fiber amounts need to be increased slowly and that it\u2019s important<\/span> to drink a lot of water if you&#8217;re eating a lot of fiber.<\/p>\n<h4><strong>What are some good sources of fiber?<\/strong><\/h4>\n<p>Dietary fiber comes from a wide range of food groups, including:<\/p>\n<ul>\n<li><strong> Fruits:<\/strong> Raspberries, bananas, pears, and apples (both with skin on) contain the highest fiber content of any fruit. Oranges, strawberries, and figs also have high amounts of fiber.<\/li>\n<li><strong>Grains:<\/strong> Spaghetti, barley and bran flakes are the best types of grain-based foods fiber-wise. Oatmeal, popcorn, and brown rice also contain significant amounts of fiber.<\/li>\n<li><strong>Nuts &amp; legumes:<\/strong> Nuts and legumes have incredibly high fiber per serving. Split peas, lentils, black beans, and lima beans have the highest fiber content. Many other kinds of nuts and seeds are also very well-endowed with fiber.<\/li>\n<li><strong>Vegetables:<\/strong> Artichokes, peas, and broccoli contain the highest amounts of fiber out of all the vegetables, though most vegetables have significant amounts, including brussel sprouts, potatoes (skin-on), and carrots.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fiber can also be found in common supplements, and it\u2019s tempting to do a big daily increase all at once using these. Just be careful to start any fiber increase slowly, as very high amounts <\/span><span style=\"font-weight: 400;\">suddenly<\/span><span style=\"font-weight: 400;\"> can cause more constipation or the <\/span><span style=\"font-weight: 400;\">opposite<\/span><span style=\"font-weight: 400;\"> problem &#8211; diarrhea.<\/span><\/p>\n<p><em>Reviewed by the Ovia Health Clinical Team<\/em><\/p>\n<hr \/>\n<h5><span style=\"color: revert; font-size: revert; font-weight: revert;\">Read more<\/span><\/h5>\n<div style=\"color: grey;\">\n<ul>\n<li><a href=\"\/guide\/10068\/fiber-pregnancy\">Fiber during pregnancy: why you need it<\/a><\/li>\n<li><a href=\"\/guide\/10399\/fruits-veggies-during-pregnancy\">Fruits and vegetables during pregnancy<\/a><\/li>\n<\/ul>\n<h5>Sources<\/h5>\n<ul>\n<li>&#8220;Nutrition During Pregnancy: FAQ001.&#8221; <em>ACOG.<\/em> American College\u00a0of Obstetricians and Gynecologists, 4\/15\/2015. Web.<\/li>\n<li>Mark Hyman, MD. &#8220;The Super Fiber that Controls your Appetite and Blood Sugar.&#8221; <em>DrHyman.<\/em> DrHyman, 4\/17\/2013. Web.<\/li>\n<li>Mary M. Murry. &#8220;Pregnancy constipation: Seeking relief.&#8221; <em>Mayo Clinic.<\/em> Mayo Clinic, 8\/19\/2011. Web.<\/li>\n<li>Mayo Clinic Staff. &#8220;Dietary fiber: Essential for a healthy diet.&#8221; <em>Mayo Clinic.<\/em> Mayo Clinic, 9\/22\/2015. Web.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pretorius RA, Palmer DJ. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption. Nutrients. 2020 Dec 24;13(1):35. doi: 10.3390\/nu13010035. PMID: 33374192; PMCID: PMC7824257.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fiber is a nutrient that travels through your system and helps you better process waste &#8211; without fiber, you&#8217;d be all backed up!<\/p>\n","protected":false},"author":1,"featured_media":232466,"template":"","format":"standard","meta":{"ovia_author_name":"","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"175","ovia_product_mode":"3","ovia_days_from_signup":"","ovia_days_from_lmp":"57","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"57","ovia_health_module":"","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"8","ovia_legacy_category2":"","ovia_content_url_id":"10068","ovia_include_share_buttons":"","ovia_fertility_goal":"","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[],"preg-category":[61,56],"parent-category":[],"fert-tag":[],"preg-tag":[],"parent-tag":[],"class_list":["post-10068","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry","preg-category-pregnancy-nutrition","preg-category-staying-healthy-while-pregnant"],"yoast_head":"<!-- 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