Pregnancy being the most priceless phase of your life calls for special care and attention, especially when your diet is concerned. Ideally, pregnancy diet should be rich in fiber to avoid various health hazards
and complications. Right from the beginning of your pregnancy your doctor will suggest a well balanced diet rich in essential nutrients and high in fiber.
Benefits Of Fiber Rich Diet In Pregnancy
Constipation is one of the most common pregnancy discomfort experienced by nearly 80% of the pregnant women. Severe constipation in pregnancy often leads to hemorrhoids and blood stained stools.Eating plenty of fibrous foods during pregnancy reduces the tendency of constipation and IBS ( Irritable Bowel Syndrome) and hemorrhoids. Fiber in the food aids smooth and regular bowel movements, thus improving the digestion process.Fiber also helps reduce the risk of one of the worst pregnancy complications, such as pre-eclampsia. Eating lots of fiber everyday during pregnancy cuts down the risk of gestational diabetes and maintains healthy blood sugar levels.
Lastly, a fibrous diet helps you manage weight efficiently during pregnancy.Taking plenty of fiber with your everyday meals keeps you full, prevents fat absorption and prevents excess weight gain, thus reducing the risks of untimely labor or a difficult delivery.
Tips To Include Fiber In Pregnancy Diet
Breakfast is the best meal to start your day with fiber rich foods.Your daily intake of fiber should be somewhere close to 30 grams. Most of it can be acquired from your breakfast.Some of the best fiber rich breakfast options are whole grain cereals, bran flakes, oatmeal, fruits, sprouts, whole wheat or multigrain bread. One cup of a high fiber breakfast cereal alone would fetch approximately 2o grams of fiber every day.Apart from the breakfast meals, fiber can be derived from vegetables,either cooked or raw, salads, fruits, lentils, pulses and high fiber breads, brown and unpolished rice. Using flax seed regularly in your meals will also increase your fiber intake. Flax seeds are not only a great source of fiber but also provide Omega 3 fatty acids in abundance.
Beans are also an excellent source of fibers and can be added to any meal of the day. You can experiment with plenty of ideas to incorporate beans in your pregnancy diet. They can be had with salad, in the form of soups, as a curry with rice or can be stuffed in your burritos or burgers. Whatever form you consume, beans provide ample of fiber and are rich in vitamins and minerals.A great way to increase the intake of fiber in your diet is to have plenty of fruits and vegetables everyday with their skin. Peelingoff the skin reduces the fiber content of a fruit or vegetable, as the outer tough skin is always rich in fiber and other nutrients.
However,it is necessary to wash the skin nicely under water before consuming it whole, mainly to minimize the risk of bacterial or pesticide infection. Lastly if you are unable to take enough fiber with your daily diet, it is always better to get started with fiber supplements.A lot of fiber rich husk and powders are available these days that help provide the required amount of dietary fiber necessary during pregnancy. It is important to drink plenty of water when on a fiber rich diet, to negate its adverse effect on the gastro intestinal system.