6 Mom-Approved High Fiber Foods for Constipation During Pregnancy

Constipation. Ugh. It’s the worst, right? Especially when you’re dealing with other fabulous pregnancy symptoms. If you’re feeling a little “stopped up”, increasing the fiber in your diet can relieve constipation quick– and make your life a lot easier. In this post, nutritionist Isabella Adams shares her favorite high fiber foods for constipation during pregnancy.

These foods are not only adding a good source of dietary fiber to your meals, but also giving you and your baby the nutrients you need. 

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Pregnancy is a unique blend of excitement and physical transformations, each bringing its own set of challenges and triumphs. Among these challenges, one that is commonly experienced yet rarely spoken about openly, is the issue of constipation during pregnancy.

As a nutritionist and a mother who has navigated these waters, I want to demystify this topic. Getting fiber-rich foods during pregnancy is not just a professional recommendation, but a personal lifesaver.

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This post may contain affiliate links. If you make a purchase from one of the links I will make a small commission at no charge to you. Blunders in Babyland does not diagnose, treat, or give out any professional advice for any medical conditions.

So, what is fiber?

My journey with fiber began not in my professional practice but during my first pregnancy. I knew the nutrition theory well: fiber, a non-digestible carbohydrate found in plant-based foods, is essential for promoting healthy digestion, a balanced diet, and preventing constipation.

Throughout my pregnancy, I discovered that fiber’s benefits extended beyond just alleviating constipation. It plays a crucial role in maintaining healthy blood sugar levels, which is particularly important during pregnancy to reduce the risk of gestational diabetes.

Additionally, I found that a high-fiber diet helped in manage my hunger and maintain a healthy weight, as high-fiber foods tend to be more filling. This was vital in ensuring that I, and in turn, my baby, were getting the right balance of nutrients.

However, living this reality was different. I learned first-hand how a fiber-deficient diet can lead to discomfort and how incorporating more fiber-rich foods brought relief and balance back to my digestive system.

How Much Fiber Do I Need?

I recommend about 25 to 30 grams of fiber daily for pregnant women, a guideline backed by health experts. But it was only during my first pregnancy that I fully appreciated this number. Monitoring my fiber intake became as routine as taking prenatal vitamins – a crucial step for maintaining my digestive health and avoiding the discomfort of constipation. This wasn’t just about following guidelines; it was about listening to my body’s needs.

6 Fiber-Rich Foods to Help with Constipation During Pregnancy

Pregnant woman preparing a salad
Green peas, cauliflower, kale, and other vegetables are important for a healthy digestive tract and baby.

Here’s where my professional knowledge met my personal experience. Let me guide you through the fiber-rich foods that became staples in my diet:

Vegetables

My kitchen turned into a canvas of colors with vegetables.

Beetroot, with its rich color and essential nutrients, became a favorite for its bowel-regulating properties. Green peas, often underestimated, were not only a delight to eat but also packed a fiber punch. Bell peppers added color and crunch to my salads, while cauliflower’s mild flavor made it a versatile ingredient in many dishes. Leafy greens like spinach and kale provide vitamins along with fiber, making them a regular part of my meals. Okra was a delicious addition to my stir-fries.

Legumes

Legumes are a true treasure trove of fiber and other vital nutrients.

Lima beans not only added substance to my meals but also contributed to my daily fiber goals. French beans, crisp and slender, became a regular, delightful side dish. Chickpeas, which are a good vegetarian protein source, and black beans, versatile and packed with fiber, were a constant in my diet, lending themselves to a variety of culinary creations. Lentils, a personal favorite, were a staple in my soups, salads, and curries, offering both protein and fiber.

Nuts

What about nuts?

These crunchy delights were more than just a snack; they were a rich source of fiber, protein, and healthy fats. My favorite daily ritual became eating a handful of mixed nuts, providing essential nutrients and helping to maintain my energy levels.

I really enjoyed walnuts, which became a favorite for their omega-3 fatty acids, which are crucial for both maternal and fetal health. I often sprinkled chopped walnuts over salads or blended them into smoothies for an extra nutritional boost.

Coconuts

Coconuts, with their unique flavor and texture, added a tropical twist to my diet. Whether it was sipping on refreshing coconut water, using coconut oil in cooking, or sprinkling shredded coconut on dishes, each form offered its own benefits, including fiber and essential minerals. The versatility and nutritional profile of coconuts made them an indispensable part of my pregnancy diet.

Together, these legumes and nuts formed a formidable team in my daily menu, contributing significantly to my fiber intake and overall health during pregnancy. Their varied textures and flavors kept my meals interesting and ensured that my diet was not only nutritious but also enjoyable.

Fruits

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The natural sweetness of fruits was a blessing during my pregnancy cravings. Berries, with their antioxidants and fiber, were a regular topping for my morning oatmeal. Oranges and kiwis, packed with vitamin C and fiber, became my go-to fruits for a midday snack. Pears and apples, with their high fiber content, were not just satisfying but also beneficial for my digestive health. And let’s not forget the tropical delight of mangoes and the effectiveness of prunes in alleviating constipation.

Grains and Cereals

Whole grains became the foundation of my diet. Millet, with its mild flavor, was a versatile ingredient. Barley, rich in fiber, added heartiness to my soups. I switched to whole wheat products and brown rice, which provided both nutrition and digestive support. Oats, especially, were a staple in my breakfast, helping me start my day with a fiber-rich meal.

Quick and Easy Recipes from My Kitchen 

I learned to get creative with fiber-rich ingredients, leading to some delicious and quick recipes. 

  • Fruit shakes with nuts became a delightful way to satisfy sweet cravings while boosting fiber intake.
  • Carrot sticks dipped in protein-rich hummus offered a crunchy and satisfying snack. 
  • The freshness of an orange, lettuce, and spinach salad was not just appealing but also packed with fiber. 
  • And my favorite – stuffed grated carrot pancakes – became a delicious way to start the day, blending the sweetness of carrots with the wholesomeness of fiber.”
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Increasing Your Fiber During Pregnancy Can Relieve Constipation and Nurture Your Baby

Reflecting on my pregnancy, I realize the power of a high-fiber diet. It’s not just about relieving or preventing constipation; it’s about nurturing yourself and your baby with the right nutrients. I share this not just as a nutritionist but as a mother who has walked this path.

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