Pregnancy

How Much Dietary Fiber do I Need to TakeWhen I’m Pregnant

A well balanced, sensible diet is required by women during pregnancy. The intake of dietary fiber is an important component of a balanced diet. The average amount of fiber consumed everyday is fourteen grams. However, it is advisable for a pregnant woman to consume twenty-five grams of fiber per day.

The intake of fiber reduces blood pressure and constipation during pregnancy. It has been observed that pregnant women eating only 21.2 grams of dietary fiber per day are more likely to develop pre-eclampsia than those pregnant women who are consuming more than 25 grams per day of dietary fiber. This article focuses on the types of dietary fiber to consume during pregnancy.

Types of Dietary Fiber

Soluble Fiber:-

  • This fiber dissolves in water.
  • It develops into a gel when it dissolves in  water.
  • It acts like a plug in the digestive tract which traps the fatty content of foods.
  • Foods which have soluble fiber are rye, bananas, peas, soybeans, barley, apples, blueberries, strawberries, lentils, legumes, nuts, seeds and oatmeal or oat bran.
  • This fiber is known as roughage.
  • It does not dissolve in water and helps in moving things through your digestive tract easily.
  • It acts as an absorbing agent which attracts food and absorbs water in the digestive system.
  • Foods that contain insoluble fiber are carrots, beans, seeds, nuts, cauliflower, bran, brown rice, cucumber, tomatoes, zucchini and wheat.

Insoluble Fiber:-

If you are unable to include dietary fiber in your diet during pregnancy, you may consult your doctor about fiber supplements. However, eating dietary fiber is more beneficial than using fiber supplements.

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