Categories: pregnancy

27 foods rich in fiber to combat constipation in pregnancy


Discover the 27 foods rich in fiber to combat constipation in pregnancy.

Constipation is one of the most frequent discomforts during pregnancy and postpartum. Not surprisingly, it is estimated that half of the pregnant women suffer from it at some point during pregnancy.

Not going to the bathroom regularly or with difficulty not only causes discomfort and digestive symptoms but can also lead to the appearance of hemorrhoids.


Ensuring optimal fiber intake at this stage will help prevent these discomforts and improve intestinal function. But in addition, fiber is essential to maintain a healthy weight and reduce the risk of diabetes, heart disease, and some types of cancer.

The general fiber recommendations for adult women are between 21 grams (over 50 years of age) and 25 grams (under 50 years of age). However, during pregnancy, it is recommended to raise this amount to 30 grams per day.

We can simply achieve this by eating two-three pieces of fruit a day, a couple of servings of vegetables, and whole grains. Without forgetting the two weekly portions of legumes.

We give you below a list of foods rich in fiber and some recipes so that you can easily prepare them and thus take advantage of all the benefits of this important component.



29 foods that will help you avoid constipation and recipes to prepare them


Swiss chard is one of the essential foods during pregnancy, as it is a source of iron, potassium, calcium, magnesium, vitamin C, E, and A, and also has a good supply of fiber (1.6 g per 100 grams).

It can be eaten simply cooked and seasoned, or in more elaborate recipes such as cannelloni stuffed with chard, savory cakes, or fritters. It can also be consumed raw (having washed it very well beforehand), in salads, or even in smoothies.



Avocado is one of the most complete fruits there is and is especially recommended during pregnancy. It contains folic acid, and vegetable oils, such as oleic acid and Omega 3 acid, it is rich in various vitamins and contains high amounts of fiber (7 g per 100 grams).

Due to its creamy texture, avocado can be a great tool in the kitchen as a replacement for other ingredients of poorer nutritional quality, such as cream, butter, or commercial sauces.

In addition, given its neutral flavor, it is perfect for incorporating it into sweet and savory dishes, being able to benefit from all its properties thanks to a large number of recipes.


Artichoke is a food that contains prebiotics, which favors the motility of the intestine as well as its transit. It has a high fiber content (5g per 100 grams) and a similar amount of potassium as bananas. It also offers us magnesium, phosphorus, carotenoids, and B complex vitamins with very few calories and a high amount of fiber.


There are an infinite number of ways to prepare them, both in cold and hot dishes. They are also perfect as an accompaniment to other dishes.


This dried fruit is a good source of iron and vitamin E, as well as being a food rich in healthy fats, protein, and fiber (13.5 g per 100 grams).

Almonds can be taken alone, as an excellent and healthy snack, or incorporated into your stews ( chicken with almonds ), salads, or sweet desserts.

White beans

Beans, along with chickpeas and lentils, are a source of fiber, iron, and vegetable protein. White beans contain 7.7 g of fiber per 100 grams.


Now in autumn, we want to take them stewed, but we can incorporate them into other recipes, both cold (for example, salads) and hot, in soups or creams.

Integral rice

Brown rice is one from which only the outer shell has been removed, so it has more fiber (1.8 g per 100 grams), minerals, and vitamins than white rice.

Brown rice can be used as a side dish, to accompany endless dishes, in cold salads, or rich recipes such as risotto.


Oatmeal is food with numerous benefits. It has a high protein and fiber content compared to other cereals (10 g per 100 grams), it also has unsaturated fats, and is a food rich in potassium, magnesium, calcium, iron, and B vitamins.


In the kitchen, it is a very versatile ingredient to include in numerous preparations, both sweet and savory. It can also be taken in the form of flakes that we can add to yogurt or milk, either cold or hot.


Due to its numerous health benefits, broccoli is one of the essential foods for a healthy diet, especially during pregnancy.

It is a vegetable especially rich in folic acid, in addition to calcium, vitamin C, and fiber (2.6 g per 100 grams)

It is a very versatile vegetable since we can consume it raw, and include it in salads, stews, tortillas, muffins, or as a main dish.



This fruit should be one of our great allies during pregnancy, as its high fiber content (1.4 g per 100 grams) and great antioxidant power (thanks to vitamin E) stand out among its many properties. In addition, they are rich in vitamins A and C and help prevent the onset of anemia thanks to their high content of potassium, calcium, iron, and magnesium.

Since this fruit is typical of summer, now in autumn we can eat it dried (prunes), whose fiber content is even higher (16g per 100 grams).


The 11 essential fruits during pregnancy


Brussels sprouts

Brussels sprouts contain almost 4 grams of fiber per 100. In addition, they have a remarkable content of folic acid, Vitamin C, Vitamin K, Vitamin A, manganese, and potassium, the latter essential for the proper development of the body, bones, and muscles.

If you can’t think of how to prepare them, we suggest seven recipes that will surprise you and another one for brussels sprouts and pumpkin roasted in cider with mandarin orange.


Asparagus is a great ally of digestion, it contributes to good intestinal function and fights constipation thanks to its fiber content (2 grams per 100). It is also a low-calorie and diuretic food with many nutrients such as vitamins A, B, C, and E.


Spinach is an excellent source of iron, so pregnancy is essential. But this rich vegetable also contains vitamin A, calcium, and of course fiber (2.6 g per 100 grams)


You can prepare them in both hot and cold dishes, as well as in smoothies, salads, or juices combined with fruit.


Chickpeas, as well as legumes in general (lentils, beans, peas…), due to their high fiber content, are beneficial for combating constipation.

Chickpeas provide 17 g per 100 grams, which promotes the regularity of a healthy digestive system. They also provide calcium, potassium, and vitamins C and B.

We can enjoy them in the oven, in a sauté, or as a base for some delicious pizzas.


Green peas

Peas are a food that contains the highest amounts of fiber. One cup of cooked peas contains more than 16 grams of soluble fiber. In addition, they offer a low-calorie intake, and high content of vitamin C, lecithin, iron, and calcium, among others.

We can take them sautéed with ham, incorporate them into all kinds of stews, and course, in creams or purées.

Dried figs

Dehydrated or dried figs are a food rich in fiber (18.5 g per 100 grams) and iron. This means that the consumption of figs, in addition to increasing the body’s iron reserves, improves intestinal transit. They are also rich in calcium and potassium.

We can take this dehydrated fruit at any time of the day, or incorporate it into succulent and original salty recipes.



An investigation published by the Spanish Journal of Human Nutrition and Dietetics concluded that eating three green kiwis a day significantly improves intestinal rhythm and constipation, thanks to its high fiber content. Kiwi provides approximately 3 grams of fiber per 100 grams.

It is an ideal fruit to eat fresh or enjoy in a kiwi, avocado, and pear smoothie or aperfect for a complete breakfast.


Lentils are an excellent source of fiber and vegetable protein for the body, as they contain 7.4 grams of fiber per 100 grams of the product. But in addition, lentils contain folic acid, iron, iodine, and zinc.

We can include them in cold dishes such as salads, in light and tasty recipes for an aperitif such as lentil hummus, or traditional stews, perfect for autumn.



Surely many of you have heard the association that is popularly made between eating apples and having good health, and that is that this fruit, which we can find throughout the year, has endless properties for our body.

The apple has high water content, so it is perfect for hydrating the body (remember the importance of maintaining proper hydration during pregnancy !), reduces fluid accumulation, and prevents cramps, a very typical discomfort during pregnancy. gestation. In addition, it is an excellent source of fiber (2.4 g per 100 grams) helping to prevent constipation.


It is advisable to always consume this fruit whole, as a dessert or between meals, and not in juice, because in this way the pulp is lost, which is the one with the greatest fiber content.

Wholemeal bread

Cereals, especially whole grains or whole grains, should never be missing from our diet, and more especially during pregnancy. Daily consumption of cereals and several servings a day is recommended, as this food provides complex carbohydrates, as well as vitamins, minerals, and of course fiber.


Whole grains have an average of 45 grams of fiber per 100 grams, with rye bread and whole wheat bread containing the most fiber.


The roots and tubers provide large amounts of fiber ( 3.2 g per 100 grams), which increases if they are eaten with the skin. It is a food rich in carbohydrates, with high water content, and an excellent source of potassium, vitamin C, vitamin B, folic acid, and minerals such as magnesium and iron.

In addition, they are one of the foods best tolerated by pregnant women who suffer from nausea, as they settle the stomach and are easy to digest.

Potatoes combine very well as an accompaniment to any dish. It is preferable to boil or steam it and add a splash of olive oil and salt (a little) low in sodium or purée it.



The pear also contains a good supply of fiber (a medium pear with skin contains 5.5g) and is made up largely of water. It also contains pectin, a substance that regulates bowel movements and body cleansing.

You can eat the piece as is, without removing the skin, or in both sweet and savory recipes such as a creamy leek, pear, and saffron risotto combined with meats.


Few fruits are as complete and with as many benefits as bananas, which we can also enjoy at any time of the year.

The banana is rich in vitamins A, B (including folic acid), C, and E, and has a high content of fiber (2.6 g per 100 grams), calcium, and potassium, which helps balance the arterial tension and to avoid the cramps in legs and feet.


In addition, the banana helps reduce cholesterol levels, fight depression, minimize heartburn (so common during the last stage of pregnancy, especially), and prevent anemia, thanks to its high iron content.


Quinoa is a pseudocereal rich in fiber (7 g per 100 grams) and good quality vegetable proteins, with a considerable contribution of iron, B complex vitamins, and a minimum of good fats for the body. It is one of the most popular superfoods today.

With it, we can prepare from salads and soups to breakfast dishes and many more recipes.

wheat bran

Bran is the “hull” of the grain and therefore has high fiber content, giving a darker color and a harder texture to the whole grain. Wheat bran is an excellent source of protein and vegetable fiber.


It has 40 percent fiber in its composition and 30 to 41 grams (every 100g) of insoluble fiber. This makes it a great ally to prevent and combat intestinal inactivity.

You can add a few tablespoons to yogurt, milk, orange juice, a filling for savory or sweet pastries, and also to sauces and salad dressings if you like its texture.

Flax seeds

Flax seeds are a food that you can add to your diet as they have important nutritional benefits. They are a source of essential fatty acids and have a high protein content as well as water-soluble fiber, no less than 27 grams per 100, which makes them an extraordinary remedy for constipation.

You can add them to the bowl of milk for breakfast, in salads, smoothies, in bread making, or as an ingredient when preparing hake meatballs.


Carrots (raw)

Although vegetables of all colors should not be missing from the diet of pregnant women, carrots deserve a special mention for the many properties they contain and their important health benefits.

In addition to containing a lot of fiber (2.5 g per 100 grams), carrots have minerals such as potassium and calcium, B vitamins, especially folic acid, and also vitamin A and carotene.

It can be eaten raw (previously peeled) or cooked, although raw-it provides more amounts of fiber.


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