Supplying fiber will help pregnant women avoid constipation – one of the most uncomfortable pregnancy symptoms.
Fiber has many effects on our health such as reducing hemorrhoids and colon cancer. Additionally, fiber makes you absorb sugar in foods and beverages more slowly. However, adding too much fiber to your diet also has some cons because it affects the absorption of minerals including zinc, magne, iron and B-group vitamins, as well as lowers the metabolic efficiency of pre-vitamin A to vitamin A. So, the pregnant should balance fiber in their diets.
Below are some suggestions of high-fiber foods that are good for the pregnant women:
According to scientists, orange is one of fruits that are rich in vitamin C, A, calcium, fiber and very good for the pregnant women. An average normally has 3g fiber (while orange juice has lower fiber). Eating oranges decreases the blood sugar and is good for those who have gestational diabetes.
Banana is a rich source of potassium and folic acid. Besides, it is high in vitamin B6 that ensures the development of a fetus’ neural system. A medium banana has 3g fiber. Banana contains protein, a type of fiber that is proven to help foods consumed in the digestive system (pear and apple also has this kind of fiber).
There is up to 3g fiber if a small bowl of sauerkraut, which is a traditional fermented dish. Sauerkraut also provides the pregnant with vitamin C and iron. Under the effect of microbial fermentation, carbohydrates and protein transform into amino acids that are easily absorbed. Fiber in vegetables and fruits are also hydrolyzed to be digested mỏe easily.
A small pear has as 4.3g fiber much as a prune has. Pear also supplies folate, potassium, vitamin C for the pregnant. You can bring a pear to your office to eat as a snack. Moreover, during the pregnancy, because the women often suffer from edema in face, legs, hands and high blood pressure, eating pera regularly will stop this symptom.
Apple and its peel have much more fiber than other fruits such as peaches, grapes and grapefruits. The content of soluble fiber in apple also alters the cholesterol level for those whose cholesterol is high. A notice for the pregnant is eating apple with its skin to avoid wasting any fiber.
An artichoke flower has 10g fiber but only has 120g calories, so the pregnant women don’t worry about gaining too much weight during their pregnancy.
Apart from fiber, pumpkin contains many other nutrients such as beta-carotene, vitamin E, vitamin B6, folate, iron and magne. Both the stewed pumpkin and pumpkin soup are good. Moreover, pumpkin is proven to act as a stress-reliever that helps the pregnant have good spirits.
8. Green cauliflower
Aside from vitamin C, folate, iron, calcium, beta-carotene, green cauliflower is abundant in fiber. You can make cauliflower soup, boil or stir-fry with chicken to have tasteful and high-nutritional dishes. Additionally, green cauliflower is rich in antioxidants that are good for the pregnant.
Beans is always on the top of high-fiber food list. A half of a small bowl provides 9.5g fiber per day. Beans are rich in natural soluble fiber, a type of fiber that helps prevent the rapid increase of blood sugar after each meal. It is also good for the pregnant with diabetes.
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