A high-fibre diet is important all the time, but more so when you are pregnant. One of the most important things to remember for your diet during pregnancy is to increase your fibre intake.

Consuming more fibre will help you prevent one of the most common pregnancy symptoms, related to digestive health, that is, constipation. It also helps in managing excessive weight gain during pregnancy. It has many other benefits, like managing the body weight and contributing to your and the baby’s overall wellness. Make sure you consume 25- 30 grammes of fibre daily, while also drinking plenty of water to move it along your system. Here are some fibre-rich foods you can incorporate into your diet while you are pregnant.

1. Whole Grains: Whole grains are a really good way to meet your desired fibre intake goals. This is especially good for people who are only able to tolerate bland foods due to morning sickness or heartburn. There are a lot of whole grains you could add to your pregnancy diet, such as

• Oats: Oatmeal is a good source of insoluble fibre and helps in maintaining energy levels by keeping you full for longer. It helps your digestion and prevents constipation. It is also a good source of other micro-nutrients necessary for pregnancy, like zinc, magnesium and folic acid, which are important for foetal development. You can add oats to your diet in the form of oatmeal, granola, and baked goods.
• Brown Rice: Brown rice is high in soluble fibre and can help with digestion and constipation. It also contains vitamin B, iron, riboflavin, niacin, thiamine, and vitamin D, all of which contribute to the baby’s growth and development. Eating brown rice is a good way to stay full without consuming too many calories. You can have brown rice as a side dish or in the form of a rice bowl. Brown rice can be chosen instead of polished rice which is an ideal choice to improve fiber intake.
• Quinoa: Quinoa is known to give you higher levels of energy. It is rich in fibre, which helps with digestion and can also help you fight chronic illnesses. Quinoa also contains folic acid, a vitamin that is important for foetal growth and proteins. You can add quinoa to your salads or have it stir-fried with vegetables.

2. Legumes: All kinds of beans and legumes are excellent sources of fibre. What is more, they are easy to hide in recipes if you are not a fan of them. You may include the following legumes in your diet:

• Lentils: Lentils contain fibre and aid with digestion, while also being a rich source of folate, a vitamin that prevents neural tube defects and reduces the risk of gestational diabetes. Lentils are also a good source of protein and can help you meet your protein intake goals for the day. Consuming protein can ease the pressure on your stomach and relieve some symptoms like morning sickness. You can add different types of lentils to your diet by having dal with every meal.
• Chickpeas: Chickpeas are a great source of fibre. They also contain folate, proteins, calcium, and iron. This is another legume you can add to your diet to help you with morning sickness and to meet the fibre requirements. You can add chickpeas to your diet by having hummus, roasted chickpeas, or boiled chickpeas to your salads.
• Black Beans: Black beans contain a lot of fibre, which can nourish the microbiome in the gut and stabilise blood glucose levels. Along with that, it also provides you with calcium, proteins, and folate, all of which contribute to the baby’s development. You can add black beans to your diet in the form of rajma curries, tacos, soups, and salads.

3. Fruits: Many fruits are high sources of fibre. The best part is that fruits can help you curb your cravings for sweet things while being a healthy snack.

• Apples: Apples are a good source of soluble fibre, which helps with digestion and keeps constipation at bay. Apples also contain antioxidants, which help develop the baby’s cells and tissues and prevent free radicals from entering and damaging the body. You can eat apples by adding them to smoothies and fruit salads.
• Pears: Pears are rich in pectin fibre, which helps regulate bowel movements. Pears also have potassium, which is a nutrient which helps in managing blood pressure during pregnancy. It is also a good source of folate and potassium, which helps control blood pressure. Pears can be served fresh or in desserts.
• Berries: Berries like blueberries, raspberries, and strawberries are packed with fibre and antioxidants. They are good for the overall health of the pregnant woman. You can eat fresh berries, make smoothies or add them to your cereal or oats.
• Oranges: Oranges contain a large number of nutrients that are essential for a pregnant woman. Vitamin C is found in high quantities in oranges and it helps boost your immune system while also preventing cell damage. Folate, another important nutrient for pregnant women, is found in oranges. This helps prevent neural tube defects in babies.
• Indian gooseberry: Indian gooseberry or amla is a very good source of insoluble fibre, which is good for improving constipation symptoms. It is also rich in Vitamin C which helps strengthen the immune system and aids in the absorption of iron from food sources.
• Guava: Guava is again a fruit rich in insoluble fibre. One serving of guava per day helps in relieving constipation and helps in improving good gut bacteria.

4. Vegetables: It is more important now than ever before for you to consume a few servings of vegetables each day. Some high-fibre vegetables you can consider include the following:

• Broccoli: Broccoli is rich in fibre and antioxidants, which help in avoiding constipation and fighting against diseases. It is also high in folate, calcium, and vitamin C. Broccoli is considered to be a superfood for pregnant women. You can have it steamed, stir-fried or in soups.
• Carrots: Carrots are high in fibre and have beta-carotene, which is great for vision. This converts to vitamin A, which helps in the foetus’s skin development. You can have carrots in salads, stir-fried or roasted.
• Field beans: Field beans are commonly used vegetables in Indian cuisine, enriched with a good amount of fibre. They are also a good source of folate, beta-carotene and potassium. Field beans can be used to make different varieties of vegetable curries.
• Drumsticks: Drumsticks are a good source of fibre while being a delicious vegetable to include in your pregnancy diet. Additionally, they are loaded with other micro-nutrients such as folate and vitamin C.
• Spinach: Spinach is high in fibre and other nutrients like iron, thereby increasing your energy levels. You can have it cooked or in salads.
• Sweet potatoes: Sweet potatoes are a healthy and tasty choice for pregnant women. They are filled with fibre for good digestive health, beta-carotene for the baby’s development, and carbohydrates to provide you with energy for longer. You can add sweet potatoes to your diet in many forms, be it baked or stir-fried.
• Green peas: Green peas are a good source of fibre, but they also provide you with protein and folic acid, which is essential for preventing birth defects of the brain and spine.

5. Nuts and Seeds: Nuts and seeds are a great choice for snacking while you are pregnant because of the vast number of nutritional benefits they offer. You can consider the following:

• Chia Seeds: Chia seeds are high in soluble fibre to aid with digestion and omega-3 fatty acids. You can add chia seeds to your smoothies, pudding or oatmeal.
• Flaxseeds: Flaxseeds are rich in fibre and lignans, which support hormonal balance. It is also a good source of omega-3 fatty acids, vitamins, and minerals. You can sprinkle them on salads and add them as a smoothie topper.
• Almonds: Almonds are a good source of fibre, proteins, and healthy fats. They are a great option to snack on when you feel hungry during the day. You can also add it to your salads or in granola bars.
• Prunes: Prunes or dried plums are a really good, healthy snacking option for pregnant women. Their high fibre content helps with digestion and constipation. They can also improve your energy levels and reduce anxiety and depression as they have potassium.
• Dates: Dates are a good, natural source of fibre and can help with digestion and constipation during pregnancy. They also contain iron, which can help if you have an iron deficiency.
• Figs: Figs can provide you with both soluble and insoluble fibre, which helps you deal with constipation. Figs also have potassium to help with blood pressure and hypertension.

6. Other high-fibre snacks

• Popcorn: Popcorn is a whole-grain snack that is easy to make and low in calories. You can have it air-popped and lightly seasoned.
• Whole grain crackers: Whole grain crackers are a good source of fibre and easy on the stomach. You can have it with many different types of spreads and dips, like hummus, peanut butter, and cheese

7. High-Fibre Breakfast Cereals like Muesli, and Bran Flakes: A breakfast cereal like muesli can help you get a good amount of fibre, however, a word of caution for those who are not used to it, muesli can cause digestive distress. Bran flakes are another good healthy option as they have a high fibre content and can help you beat sugar cravings.

8. Avocado: Avocados are a very good source of fibre during pregnancy. They also contain healthy fats and probiotics, which can help maintain good gut health.

Medically approved by only dietician