Fiber: Importance for pregnancy diet

Many pregnant women experience digestive tract problems, from constipation to hemorrhoids, at some point during their pregnancy. These problems can be minimized or eliminated by having enough fiber in your diet from foods like fruits, vegetables, whole grains, dried peas and beans, nuts, and seeds.

Digestion during pregnancy

• First trimester
  Even before you’re wearing maternity clothes, you may have some nausea, food aversions, or cravings that can disturb your normal eating habits. Any change in your diet can keep you from being regular.
• Second trimester
  The hormone progesterone has kicked in by now, relaxing the smooth muscles lining the digestive tract. Slower digestion can result in constipation.
• Third trimester
  Your growing baby is now engaging and pressing on some of your internal organs and blood vessels, making your digestive system work less smoothly than you’d like. Elimination can become difficult, sometimes leading to hemorrhoids.

Add fiber to your diet

An important part of a healthy diet, fiber is found only in plant foods and can be a real asset in keeping you regular. There are two types of fiber, each with a different function.

• Insoluble fiber is the type that helps keep the digestive system in good working order. This natural laxative helps soften stools (making elimination easier) and speeds up the movement of waste material through the digestive system so you can avoid constipation. Good dietary sources include: whole grains, wheat bran cereal, vegetables, fruits, and dried peas and beans.
• Soluble fiber has little effect on intestinal bulk, but it helps lower blood cholesterol levels and regulates blood-sugar levels. Good dietary sources include: fruits, vegetables, oats, barley, and dried peas and beans.