”Fiber is one of the food groups we've heard a lot about in recent years. Abundantly found in grains, legumes, vegetables, and fruits, the main source of fiber is plant cell walls and storage polysaccharides. During pregnancy, the digestive system slows down, which is why digestive complaints are common. Fiber-rich foods, which have a significant impact on the digestive system, provide benefits in many different areas, from weight loss to constipation, and are also effective in ensuring a healthier pregnancy. Fiber-rich foods are divided into two different groups: soluble and insoluble.
Water-soluble fiber foods
In the digestive system, water-soluble fiber-rich foods are absorbed by the intestines and form a gel-like consistency. This gel slows down digestion, prolonging the feeling of fullness. This reduces excessive eating and makes weight control easier. Because they slow digestion, they also reduce the frequent blood sugar fluctuations that occur after meals. Some examples of water-soluble fiber-rich foods are:;
- Whole grains
- Fruits: Pears, prunes, peaches, apples, bananas
- Vegetables: Brussels sprouts, carrots, broccoli
Water-insoluble fiber foods
Foods rich in insoluble fiber travel through the intestines undigested, helping the bowels function healthily and preventing constipation. They also prolong satiety and facilitate weight loss. Some examples of foods rich in insoluble fiber are:;
- Fruits: Fruits with peel and seeds.
- Vegetables: Turnips, beets, cauliflower, cabbage, leafy green vegetables, cucumbers
How much fiber should be consumed during pregnancy?
Everyone needs to consume a certain amount of fiber daily, whether pregnant or not. Fiber intake supports the digestive system, reduces the risk of colon cancer, and plays an effective role in regulating blood glucose levels in diabetics. You can consume an average of 25-35 grams of fiber daily, whether during pregnancy or at other times. Consuming more than this amount can lead to diarrhea and bloating, so you can adjust your fiber intake to suit your individual body balance. Fiber-rich foods provide the necessary vitamins and minerals during pregnancy, regulate bowel movements, prevent constipation, and help ensure a more comfortable pregnancy.
Turkish 
English 
