Don't Underestimate Fiber

Many women experience digestive tract problems, from constipation to hemorrhoids, at some point during their pregnancy. These annoying problems can easily be minimized or eliminated by having enough fiber in your diet. A well-planned diet including a variety of fruits, vegetables, whole grains, dried peas and beans, nuts, and seeds will help you reach the recommended daily fiber intake of 25 grams. Here’s a simple explanation of what causes these digestive problems and how fiber helps.

Digestive disturbances
One slice of whole wheat bread has twice the fiber of white bread. And a medium baked potato with skin has 5 grams of fiber, while a 1/2-cup serving of mashed potatoes has only two grams.

First trimester
Even before you’re wearing maternity clothes, you may have some nausea, food aversions, or cravings that can disturb the normal digestive process. Any change in your diet can keep you from being regular.

Second trimester
The hormone, progesterone, has kicked in by now, relaxing the smooth muscles lining the digestive tract. Slower digestion can result in constipation.

Third trimester
Your growing baby is now engaging and pressing on some of your internal organs and blood vessels, making your digestive system work less smoothly than you’d like. Elimination can become difficult, sometimes leading to hemorrhoids.

How a fiber-rich diet can help
An important part of a healthy diet, fiber is found only in plant foods and can be a real asset in keeping you regular. There are two types of fiber, each with a different function.

Insoluble fiber is the type that helps keep the digestive system in good working order. This natural laxative helps soften stools (making elimination easier) and speeds up the movement of waste material through the digestive system so you can avoid constipation. Good dietary sources include: whole grains, wheat bran cereal, vegetables, fruits, and dried peas and beans.

Soluble fiber has little effect on intestinal bulk, but it helps lower blood cholesterol levels and regulates blood-sugar levels. Good dietary sources include: fruits, vegetables, oats, barley, and dried peas and beans.