Fibre is important to everyone at every stage in life. Ensuring your diet includes an adequate amount of fibre will help to balance blood sugar, keep you feeling fuller longer, help with digestive issues and has even been shown to help reduce the risk of certain disease, such as diabetes.
When we become a new mom we want to make sure we are keeping our fibre consumption up, allowing our digestive system to work optimally. Fibre also helps to feed the good gut bacteria and a healthy gut has been linked to a stronger immune system, healthier skin and even improved mood. The benefits of fibre keep on “flushing out.”
Fibre intake becomes especially important during pregnancy because many women experience some degree of constipation. Increased progesterone levels, extra iron found in prenatal vitamins and the internal changes happening as our body makes room for our growing baby makes constipation a common issue for many moms-to-be.
Ideally you should be aiming for 30-35 grams of fiber per day, unfortunately many of us are eating much less. The good news is there are some simple tips to quickly and easily boost your fibre intake.
Make fibre first
Starting your day with a high fibre breakfast will put you on the right track for the day. Choosing whole grains, optioning for oats, or making a breakfast bake with quinoa is a great way to start the day. Always try to avoid simple and refined carbohydrates such as muffins, bagels, white bread and many pre-packaged breakfast cereals and bars. Not only are these foods often filled with extra sugar, sodium and preservatives, they have been highly processed, stripping away the beneficial fibre.
Add more fresh fruits and vegetables
Naturally high in fibre, ideally your plate should be 50% fresh fruit or vegetables at each meal. Eating a piece of fruit or veggie sticks as a snack will help to increase your daily fibre count while also giving you many other nutritional benefits.
Don’t bypass the beans
We all know that beans are an excellent source of fibre but few of us eat them on a regular basis. Adding beans to your salad, soups and stews will not only give you more fibre they will also be a tasty treat for your taste buds. There are many recipes that even use beans as a base for fantastic sweet treats, without the extra refined sugar. Here’s a great recipe for black bean brownies that I absolutely love!
There are four grams of fibre in a ¼ cup of almonds! Also packed with good fat and protein, almonds are a fantastic snack option. Adding almonds to your yogurt, salads and stir-fry’s is a fantastic idea. To beat the 3:00 sugar craving try spreading some almond butter onto an organic apple, this will leave you feeling satisfied while providing a nutritional punch.
Hydrate, hydrate, hydrate
Remember it’s always important to ensure you are drinking lots of water throughout the day, if you increase your fibre without increasing, or at least maintaining an ideal water intake you will not see the same benefits. Fibre + water = a winning combination
What are you doing to make friends with fibre? Do you have any special tips or tricks that you use to make sure you get your daily dose? Leave a comment below and share your ideas.
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