The Best High Fiber Foods for Pregnancy

There’s a lot of information out there on what to eat during pregnancy. But one of the most important tips you’ll receive is to pack your diet with high fiber foods. They’ll help prevent that all-too-common pregnancy symptom, constipation—and they have plenty of other benefits too. The American Pregnancy Association (APA) recommends aiming for 25 to 30 grams of fiber a day, and drinking plenty of water to help it move through your system.

So which fiber-rich foods can help you get to your daily goal? Fruits, veggies, beans, whole-grain breads and cereals are all excellent sources of fiber for pregnancy. Here, we’ll dive into everything else you need to know about high fiber foods for pregnancy, including how to successfully add it to your diet.

What Is Fiber?

Fiber is a type of carbohydrate that the body can’t digest, says Reda Elmardi, RD, a registered dietitian in NYC. “It passes through the digestive system relatively intact, aiding digestion and promoting bowel regularity,” he says. “Fiber helps regulate the digestive system by adding bulk to stool, aiding in bowel movements.”

There are two types of fiber: soluble and insoluble, says Alex Evink, MS, RD, a registered dietitian in Michigan. Many foods have both types, she notes, so “it’s best to focus on overall fiber intake rather than the specific type.”

Soluble fiber dissolves in water and “forms a gel as it passes through our digestive system,” says Evink. Foods that are high in soluble fiber—like oatmeal, chia seeds, beans and lentils—are known for lowering blood sugar and cholesterol levels, she says. Insoluble fiber doesn’t dissolve in water, but rather adds bulk to stool, making it easier to pass. That’s why foods high in insoluble fiber—such as whole wheat grains, legumes and leafy greens—can help to relieve constipation.

The bottom line, according to Evink: “Fiber is very underrated, and most people aren’t getting enough!”

Benefits of Fiber in Pregnancy

There are plenty of benefits of high fiber foods for pregnancy—so go ahead, fill up your plate! Here are a few important ones.

Improved digestive health

Again, fiber encourages regular bowel movements and prevents constipation.

Weight maintenance

While it’s important to put on weight during pregnancy, gaining too much can be a cause for concern. For weight management, foods high in fiber can help keep you feeling full longer, Elmardi says.

Lower cholesterol levels

Foods with soluble fiber can help lower cholesterol levels, says Elmardi. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. “This can lower the risk of heart disease and improve overall cardiovascular health,” Elmardi says.

Stabilized blood sugar levels

When you reach for foods high in fiber during your pregnancy, you’re working to stabilize your body’s blood sugar levels, which can help prevent and manage gestational diabetes, says Elmardi. High fiber foods for pregnancy can slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar.

Gut balance

Fiber is a prebiotic, which means it feeds the beneficial bacteria in the gut, says Elmardi. “These bacteria play a crucial role in digestive health, immune function and nutrient absorption,” he says.

High Fiber Foods for Pregnancy

You can find foods rich in fiber for pregnancy in just about all the food groups, except meat and dairy. Here are some high fiber foods for pregnancy to add to your diet.

High fiber fruits

Fruits that are high in fiber include strawberries (3 grams per cup), bananas (3 grams), raspberries (8 grams per cup), mangoes (5 grams) and dates (12 grams per cup). (And it just so happens that all of these fruits make super tasty smoothies!)

High fiber vegetables

Now more than ever, it’s important to eat a few servings of vegetables each day if it’s at all possible. Some high fiber vegetables to consider include:

• Sweet potatoes: 4 grams per cup
• Broccoli: 5 grams per cup
• Peas: 9 grams per cup
• Acorn squash: 9 grams per cup
• Brussels sprouts: 6.4 grams per cup
• Collard greens: 7.6 grams per cup

High fiber legumes

Just about all beans and legumes are amazing sources of fiber. What’s more, they’re easy to “hide” in recipes if you aren’t a huge fan. Here’s a list of high fiber beans to try adding to your diet to get an extra kick of fiber during pregnancy:

• Kidney beans: 16.5 grams per cup
• Split peas: 16.3 grams per cup
• Lentils: 15.5 grams per cup
• Cannellini beans: 13 grams per cup
• Black beans: 15 grams per cup

High fiber grains

If you find that bland foods are all you can handle due to pregnancy symptoms like morning sickness or heartburn, there’s still a way to get enough fiber each day. There are lots of grains that can be considered high fiber foods for pregnancy:

• Whole-wheat pasta: 6 grams per cup
• Barley: 6 grams per cup
• Quinoa: 5 grams per cup
• Oat bran muffin: 5 grams per muffin
• Instant oatmeal: 4 grams per cup
• Brown rice: 3.5 grams per cup
• Whole-wheat bread: 2 grams per slice

High fiber foods for pregnancy aren’t just helpful for keeping constipation at bay: They can help regulate your blood sugar, keep you feeling full and contribute to better gut health. Bottom line: It pays to add some fiber to your daily pregnancy diet to keep you and baby healthy.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

Plus, more from The Bump:

How to Eat A Healthy Pregnancy Diet

Here’s What’s Up with Those Pregnancy Cravings

19 Healthy Pregnancy Snacks to Satisfy All Your Cravings