Dietary fibre is a part of plant foods that remains undigested in your body and this very property of dietary fibre is responsible for its multiple health benefits.
Why is Dietary Fibre Good for You during Pregnancy?
As fibre absorbs water in the body, make sure you also increase your water intake while increasing the fibre in the diet.
Provides satiety and helps achieve healthy body weight.
Dietary fibre needs more chewing, makes meals bulky and slows the digestion process. This gives a feeling of being full and prevents you from overeating.
Stabilises blood sugar
Dietary fibre slows down the absorption of carbohydrates and fats in the body which helps stabilise blood glucose levels. Such foods are also called low glycaemic foods. Dietary fibre can help keep your blood sugar levels in control if you have been diagnosed with gestational diabetes .
Insoluble fibre increases the bulk of the stools and can help relieve constipation during pregnancy.
Helps control blood pressure
In addition, dietary fibre can also help regulate blood pressure. It has been shown that increased intake of dietary fibre during early pregnancy can reduce the risk of preeclampsia.
You can increase your fibre intake by:
Eating whole fruits instead of fruit juices. For example, you can eat an orange instead of a glass of juice
Replacing white rice, white bread and maida with brown rice, whole wheat bread and whole wheat flour
Using vegetables and fruits as snacks instead of chips, biscuits, chocolate bars and crackers
Including whole grains such as whole wheat, jowar, raagi, maize, bajra, legumes, green leafy vegetables more often in your diet
Avoid peeling fruits (apples, pear etc) and vegetables (cucumber, carrots) as it reduces the amount of fibre present in them
As sudden increases in fibre intake can cause flatulence and diarrhea, increase your dietary fibre gradually so that your stomach gets used to it.
Now, go ahead and fit that fibre in your daily diet.