For Moms

Fibre

What Does it Do?

  • Insoluble fibre moves waste through your intestines and helps prevent constipation which is common in pregnancy
  • Soluble fibre may regulate how the body uses sugars, and may reduce the risk of heart disease

How Much Do We Need?

Pregnant and breastfeeding women need at least 28 g of fibre in their diet per day.

Where Can I Get It?

Insoluble fibre

  • Whole grains
  • Wheat bran, corn bran
  • Flax seeds
  • Some vegetables and fruits (especially the skins)

Soluble fibre

  • Dried beans and lentils
  • Barley, oatbran
  • Apples, oranges
  • Psyllium
 

Tips

  • Eating Well with Canada’s Food Guide recommends that you make at least half of your grain products whole grain each day.
  • Increase your fibre intake slowly to allow your digestive system to adapt.
  • Drink lots of fluids to allow the fibre to work.
 

Ways to increase fibre:

  • Add bran, ground flaxseed or whole grain cereal to yogurt
  • Add wheat bran, oat bran, rolled oats, wheat germ, nuts or seeds to baked goods
  • Add drained, rinsed, canned beans to salad, soups or stews
Try the Triple B Health Muffin recipe for a good source of fibre

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