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
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
