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Pregnant and nursing mothers require adequate amounts of essential nutrients each day in order to nourish healthy growth and development. Learn more about 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



  • 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: