Fiber During Pregnancy: How Much and Which Foods Help
Constipation is common in pregnancy, and fiber is one of the first things people try. Here is what the guidance says and how to do it comfortably.
Key takeaways
- The adequate intake during pregnancy is about 28 grams a day.
- Increase gradually and drink plenty of fluids.
- Always check with your doctor or midwife before changing your diet or taking supplements.
How much fiber
The National Academies set an adequate intake of about 28 grams of fiber per day during pregnancy. Hormonal changes slow digestion, and iron supplements can add to constipation, which is why many people find fiber helpful.
Gentle ways to get there
- Breakfast: oatmeal or whole-grain cereal with berries and a spoonful of chia or ground flax.
- Snacks: pears, apples with the skin, prunes, or a handful of almonds.
- Meals: add beans, lentils, and vegetables, and choose whole-grain bread and pasta.
- Fluids: drink water regularly. Fiber needs fluid to work well.
- Movement: light walking, if your provider says it is fine for you.
Go slowly
A sudden jump in fiber can cause bloating and cramps, which are unpleasant when pregnant. Use the steps in our gradual plan.
Talk to your provider
Ask your doctor or midwife before starting any fiber supplement or laxative, and tell them about persistent constipation, severe pain, or bleeding. Needs differ with medical history, so general information here is not a substitute for personal advice.
This article is for general education and is not medical advice. See our medical disclaimer.