American Journal of Clinical Nutrition. Carbohydrates are high in energy, and are therefore an important component of a good pregnancy diet. Proper development of your milk glands, placenta, and uterus is also dependent on having sufficient levels of healthy fats in your body. One easy strategy that can help with weight loss is upping your daily fiber. During your pregnancy, you may suffer from constipation, which can be alleviated with some extra fiber in your diet. Note: Most dairy foods contain little to no fiber, so it may be wise to cut these foods out of your diet if you're having problems with constipation. To increase your fibre intake you could: It is found naturally in some foods such as bananas, potatoes, grains, and legumes and is also produced or modified commercially and incorporated into some food products. You are more than likely just not eating the right kinds of foods. Having sugary foods and drinks can also lead to tooth decay. Carbs. Here are 14 healthy high fiber, low carb foods. They are a nondairy source of calcium (55 milligrams per cup), which is essential for the development of your baby's bones. One serving of leeks also contains close to 60 micrograms of folate as well as 0.2 milligrams of vitamin B6 (about 10 percent of your RDA), which is necessary for your body to metabolize energy from the carbohydrates, fats and proteins in your diet. etorres/Shutterstock, Credit: One cup of fresh mango also contains almost 3 g of fiber to help combat constipation. Also, studies at the US National Institute of Health show that people on high-fiber diets tend to eat 10% fewer calories ( 3 ). 17. So, load up on healthy fiber from these foods: Whole grains such as oatmeal, couscous and brown rice. The reason is, fiber can Mayo Clinic does not endorse companies or products. Fruits with the highest fiber content: berries (strawberries, blackberries, raspberries, currants, blueberries) Here is a list of 41 high-fiber foods that taste good. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. By swapping your traditional white bread for a whole-grain variety, you can make sure you're consuming the recommended 20 to 35 daily grams of fiber (scan labels to find a loaf that offers at least 2 grams of fiber per slice). Cheese is also high in protein. Lentil pilafs and soups are great way to incorporate this high-fiber food into your diet. American Dietetic Association Complete Food and Nutrition Guide. (One serving of basil has 20 micrograms of this B vitamin.) Go for the plain varieties and sweeten with some fruit and cinnamon or ginger. Use these in soups, casseroles, etc. Whole grains and enriched products are a healthy source fiber, which keep you feeling full and help alleviate constipation, as well as iron, vitamin B and other key nutrients. Nuts. These tasty seeds also contains sodium, potassium, phosphorus, calcium and many other minerals involved in muscle health and hydration. Caring for a baby with a wet or dry cough? Molasses has about 290 milligrams (8 percent of your daily needs) of potassium and 0.1 milligrams (7 percent of your RDA) of vitamin B6 per tablespoon. Since insoluble fiber helps to move undigested food through the digestive tract but during pregnancy, it is vital. Good amounts of zinc and magnesium are also found in oatmeal. Credit: ... Avoid seafood high in mercury. High fiber foods contain 5 or more grams of fiber per serving. What's the difference between juicing and blending? A high-fiber diet helps fight constipation by softening stool, which then moves through the GI tract more comfortably and easily. Dr. David Hardin answered. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice. High Fiber Foods In general, good sources of fiber include many fruits, vegetables, legumes (beans), breads, and cereals. Parents.com is part of the Parents Network. They also help reduce constipation by speeding up the time it takes for faeces (poo) to pass through the body. Learn to overcome friendship hurdles and bond with women who get you. There 's a high-fiber diet may also help reduce the amount of absorbed! At how much dietary fiber is found in some common foods up to 50 % foods, check the Facts! To an external site that may or may not think much about fiber — until you find yourself dealing an... 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