Dietary fiber is the part of a plant that the digestive system cannot break down. However, rather than simply building up and clogging your system, fiber moves with relative ease through the digestive tract and helps ensure that everything runs smoothly and comfortably. Dietary fiber comes in two forms, soluble and insoluble:
Types of dietary fiber
- Soluble fiber dissolves in water and forms a gel, which can help manage cholesterol levels, and keep high glucose levels stable.
- Insoluble fiber does not dissolve in water but acts as a plow, making its way through the digestive tract, pushing rogue bits of waste and keeping waste moving regularly.
How does fiber help during pregnancy?
Although fiber is important for the digestive health of all people, getting enough fiber becomes absolutely essential when you are pregnant. Experts agree that at least 25-30 grams of fiber should be eaten daily. Due to the hormone-slowed digestive system and organ-displacing womb, many pregnant people will experience constipation, which can also lead to hemorrhoids. Consuming lots of fiber can help fight off constipation and keep you regular, which also goes a long way toward preventing hemorrhoids. Just remember that fiber amounts need to be increased slowly and that it’s important to drink a lot of water if you’re eating a lot of fiber.
What are some good sources of fiber?
Dietary fiber comes from a wide range of food groups, including:
- Fruits: Raspberries, bananas, pears, and apples (both with skin on) contain the highest fiber content of any fruit. Oranges, strawberries, and figs also have high amounts of fiber.
- Grains: Spaghetti, barley and bran flakes are the best types of grain-based foods fiber-wise. Oatmeal, popcorn, and brown rice also contain significant amounts of fiber.
- Nuts & legumes: Nuts and legumes have incredibly high fiber per serving. Split peas, lentils, black beans, and lima beans have the highest fiber content. Many other kinds of nuts and seeds are also very well-endowed with fiber.
- Vegetables: Artichokes, peas, and broccoli contain the highest amounts of fiber out of all the vegetables, though most vegetables have significant amounts, including brussel sprouts, potatoes (skin-on), and carrots.
Fiber can also be found in common supplements, and it’s tempting to do a big daily increase all at once using these. Just be careful to start any fiber increase slowly, as very high amounts suddenly can cause more constipation or the opposite problem – diarrhea.
Reviewed by the Ovia Health Clinical Team
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Sources
- “Nutrition During Pregnancy: FAQ001.” ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.
- Mark Hyman, MD. “The Super Fiber that Controls your Appetite and Blood Sugar.” DrHyman. DrHyman, 4/17/2013. Web.
- Mary M. Murry. “Pregnancy constipation: Seeking relief.” Mayo Clinic. Mayo Clinic, 8/19/2011. Web.
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. Mayo Clinic, 9/22/2015. Web.
- Pretorius RA, Palmer DJ. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption. Nutrients. 2020 Dec 24;13(1):35. doi: 10.3390/nu13010035. PMID: 33374192; PMCID: PMC7824257.
