Pregnancy & High Fiber Diet

During pregnancy, it's important that you get enough fiber to help reduce the risk of complications. Fiber may help reduce your risk of pre-eclampsia and your risk of complications from gestational diabetes. Knowing what foods pack the biggest fiber punch, and how to incorporate them into your diet, can help you achieve a healthy pregnancy.

Fiber and Pregnancy

• A 2008 study discovered that women who eat a large amount of fiber in early pregnancy reduce their risk of pre-eclampsia. Eating a large amount of fiber could reduce your risk of pre-eclampsia by 70%, compared with women with the lowest fiber intake. The results of this study suggest that you experience health benefits if you increase your fiber consumption before and during early pregnancy.
  Also, according to the American Diabetes Association, increasing your fiber in pregnancy results in improved control of gestational diabetes, should you be diagnosed. A diet high in carbohydrates and fiber, yet low in fat, resulted in a reduction in the use of insulin.
  In addition, a diet high in fiber may help to reduce the incidence of hemorrhoids, which can occur during pregnancy. Straining during bowel movements may make hemorrhoids swell, but increasing your total intake of fiber could make bowel movements easier to pass and reduce your risk of hemorrhoids.

Incorporating Fiber into Your Diet

• Set your goal for 25-35 grams of fiber a day while pregnant. When you first begin to incorporate fiber into your diet, do it slowly, and make sure you drink enough water, as fiber works better with ample amounts of water. Aim for at least eight cups of water a day, but try to drink as much as a gallon.
  To get your 25 to 35 grams of fiber a day, focus on whole foods, such as fruits, vegetables and whole grains, as opposed to processed foods.
  Psyllium husks---a high-fiber grain---have 16 grams of fiber in 1/2 cup. Though you may have a hard time incorporating so much roughage into your diet, try to eat a high-fiber cereal, which will contain 10-14 grams of fiber per 1/2 cup. Add some flaxseed meal to the top of your high-fiber cereal or oatmeal. Flaxseed contains 8 grams of fiber per 1/4 cup.
  Beans and fruits also have high amounts of fiber, though whole wheat bread only has 1.4 grams per slice.
  If you can't get enough fiber through diet alone, consider adding a fiber supplement to your routine. Fiber supplements often come in granular form and can be taken with water or juice.