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Fiber during pregnancy is vital for good colon health and a healthy pregnancy. Research has shown that women who consume a great deal of fiber in early pregnancy are at a low risk of subsequent pre-eclampsia as compared to those who eat only a little fiber. Fiber also helps in lower triglycerides and boosts HDL. An increase in fiber intake before you get pregnant is also beneficial as you are less likely to develop gestational diabetes. It is therefore important that you increase your intake of fiber to reduce the risk and complications of the above diseases. A fiber rich diet will be of benefit as it helps relieve constipation and also reduces the risk of hemorrhoids which are painful. Straining during pregnancy can make these hemorrhoids swell. An increase in fiber intake will make bowel movements easier.
It is important to remember that there are two types of fiber - soluble and insoluble. Both are needed for the body to work well. Oats, barley, carrots, apples, oranges and dried beans are examples of soluble fiber. Sources of insoluble fiber are brown rice, bran, whole grains, fruit and vegetable skins and also popcorn! Ensure that you have about 25-35 grams of fiber a day in your pregnancy. Introduce fiber into your diet slowly, and also increase your fluid intake while doing this. Water facilitates the action of fiber. Try to have more than 6-8 glasses of water a day, the more water you drink the better it is. Opt for whole foods such as whole grains, fruits and vegetables to get your daily fiber requirements. Try to stay away from processed foods. Add a few teaspoonfuls of unprocessed bran to your cereal as well. Foods to include in a fiber rich diet are legumes, raw raspberries, stewed prunes, whole wheat spaghetti, and whole wheat bread among others. Foods high in fiber also fill you up and keep you feeling fuller for longer periods of time. Do not make the mistake of eating too much fiber all at once. This will lead to excess gas and bloating and will make you most uncomfortable. If you cannot get enough fiber through diet alone, consider taking a fiber supplement, after checking with your doctor. Fiber supplements can be taken with water or juice and often come in a granular form. Fiber choice is one such chewable supplement which can be purchased online or from a drug store
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