This article deals with information on the importance of fibers during pregnancy. Also provided here is a list of foods containing fibers.
People are often advised to include fiber in their diet as it is considered as one of the most essential nutrients in the diet. Dietary fiber is actually the rough and indigestible part of plants that is very useful to human beings. One of the most important uses of dietary fibers is that it stimulates bowel movement and also helps in quick digestion of food. Fiber indirectly helps in weight loss due to its property of making the stomach full faster. Pregnant women are also advised to consume fibers regularly. Let us take a look at the importance of fiber-rich foods for constipation during pregnancy.
Benefits of Fiber-rich Foods
Pregnant women should be specifically careful about their diet and should include all the essential nutrients in their daily diet. Fiber is one of the most essential components of a woman’s diet as it carries out different functions. One of the most important functions of fiber, as mentioned above, is that it enhances bowel functions. Pregnant women are more prone to suffer from irritable bowel syndrome, constipation, bloating, hemorrhoids and abdominal pain. Hemorrhoids occur due to excess straining due to constipation.
The increasing size of uterus exerts pressure on the stomach which can lead to these conditions. Therefore, it is essential to consume foods that are good sources of fiber. Faster and proper movement of bowel also help in treating constipation and consequently, hemorrhoids. Secondly, including fiber in the diet helps in maintaining proper body weight. The importance of fiber intake during pregnancy also includes its contribution to reduce the risk of diabetes. It is even helpful in maintaining normal blood pressure levels throughout pregnancy. Due to the many health benefits of fiber, it is wise to include fiber in the daily diet.
Fiber-rich Foods for Pregnant Women
Fibers are broadly divided into two types: soluble and insoluble. Soluble fibers bind to the fatty substances in the body and help to eliminate them from the body. On the other hand, the insoluble fibers add bulk to stools and help in their quick movement. Fruits usually contain soluble fibers while insoluble fibers are found in vegetables. The following is a list of foods containing fiber.
- Whole grain
- Brown rice
- Whole grain bread
- Whole grain muffins
- Whole grain bagels
- Green peas
- Kidney beans
- Lima beans
- Soy nuts
- Whole flaxseeds
- Sesame seeds
One of the biggest advantages of fiber is that it is naturally found in all plants and products gotten from plants. Therefore, one need not depend on artificial supplements in order to gain fibers. All the above mentioned foods can be easily obtained and included in the daily diet. It is essential to include whole grains, at least one vegetable and one fruit in your daily meals. However, one should remember that although there are numerous fiber-rich foods, it is not advisable to consume large amounts of fibers, as it can lead to diarrhea and flatulence. Sometimes, an extremely high fiber diet can have negative effects on the body.
Lastly, as a concluding note, pregnant women should note that it is advisable to make changes in the diet only after consulting the doctor. Take care!