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Everybody needs 20 to 35 grams of fiber every day. It is especially important for pregnant women in order to reduce constipation and hemorrhoids. Fiber basically softens and bulks up your stool for faster and easier passing in the body.
So where do I get it? It comes whole grain foods, fruits, vegetables, beans, nuts, and seeds. We list each fiber rich food below.
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Food Breads, Grain, Pasta Pumpernickel, 1 slice Whole wheat bread, 1 slice Brown rice, cooked, 1/2 cup Spaghetti, cooked, 1/2 cup Cereals 100% bran, 1/3 cup Bran flakes, 3/4 cup Raisin bran, 3/4 cup Oatmeal, cooked, 3/4 cup Fruit Pear, with skin, 1 medium Figs, dried, 2 Strawberries, 1 cup Apple, with skin, 1 medium Orange, 1 medium Banana, 1 medium Vegetables Potato, baked, with skin, 1 medium Sweet potato, baked with skin, 1 medium Brussel sprouts, 1/2 cup, cooked Broccoli, 1/2 cup, cooked Peas, 1/2 cup, cooked Carrots, raw, 1 medium Tomato, raw, 1 medium Beans Garbanzo beans, 1/2 cup Kidney beans, 1/2 cup Lentils, 1/2 cup Baked beans, 1/2 cup Nuts and seeds Peanuts, dry roasted, 1/4 cup Sunflower seeds, 1/4 cup Walnuts, 1/4 cup |
Fiber (grams) 3 2 2 1 8 5 5 3 4 4 4 3 3 2 4 4 3 2 2 2 2 6 3 4 3 3 3 1 |
This excerpt comes from the book Pregnancy Nutrition: Good Health for You and Your Baby. You can purchase this book at a discount via our online bookstore.
