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