The 9 months of pregnancy can be disturbed by many unpleasant things. One of the most common of these is constipation, which can be prevented or treated.
Constipation means less than 2-3 small bowel movements per week, accompanied by straining, which is not an independent disease, but a symptom of a disorder of bowel function and bowel movements. In the long term, without proper treatment, it can lead to the formation of hemorrhoids.
The most common cause is a low-fiber diet and a sedentary lifestyle, which can be exacerbated by stress and anxiety. In pregnant women, as a result of hormonal changes and the pressure of the growing fetus on the rectum, bowel movements may decrease even more. Because of this, the food to be digested can pass through the intestinal tract even more slowly and with difficulty.
The solution to the problem therefore lies in proper nutrition, because sufficient fiber consumption is essential for the smooth and proper functioning of the digestive system. But what are fibers?
Carbohydrates of plant origin that our body cannot digest, so they are partially or completely fermented when they enter the large intestine. We distinguish between two large groups: water-insoluble dietary fibers, which swell when mixed with water, thereby promoting proper bowel function and thus softening the stool, as well as water-soluble dietary fibers, which bind other nutrients in addition to water, thereby making the bowel movement more effective. digestion. The recommended daily intake is 25-30 grams, which corresponds to 0.5-1 kilogram of vegetables, vegetables, fruit or 60-80 grams of oat bran per day.
One or two foods have an exceptionally high fiber content. Examples include cereal bran (e.g. wheat bran), products made from it, brown rice, root vegetables, small seeded fruits (raspberries, currants, blackberries), apples, pears, oranges, beets, zucchini.
Fiber content of foods
Fiber content of fresh fruits (100g v. see note) (g)
- Cranberry 2.4
- Apple – Quince 5.9
- Apple - Pomegranate 2.2
- Apple – Green apple (1 pc) 5
- Apple 1.3
- Avocado 6.7
- Banana (1 medium) 3.1 Persimmon 3.6
- Gooseberry 2.7
- Fig 2.9
- Kiwi 0.8
- Coconut 9
- Pear 2.6
- Mango 1.8
- Raspberry 5,6
- Nectarine 1,2
- Autumn peach 1
- Papaya (1 medium) 5.5
- Currant 4.3
- Blackberry 4
- Grapes 1,3
Fiber content of seeds (100g) (g)
- Walnut 2.8
- Brazil nuts 9.6
- Peanut 10.1
- Cashews 1.4
- Flaxseed 2.3
- Almond 3.7
- Poppy 10
- Hazelnut 3.2
- Sunflower seed 6.3
- Pistachio 10.3
- Szezámmag 11,9
- Pumpkin seeds 6.3
Fiber content (g) of cereals and flours (100g)
- Bulgur 10,3
- Wheat bran 50.1
- Wheat - Puffed 2.5
- Buckwheat 25.7
- Millet 1.1
- Corn grits 9.2
- Couscous 5
- Flour - Graham flour 19
- Flour – Coconut flour 39
- Flour - Linseed flour 27.9
- Flour – Almond flour 14
- Flour - Oatmeal 10
- Flour - Rice flour 2.3
- Quinoa 5,9
- Rice - Brown rice 3.4
- Spelled wheat 8
- Oats 10.8
- Oat bran 27.8
- Oatmeal 6.5
Fiber content of vegetables (100g or. see note) (g)
- Zucchini 1.1
- Chickpeas 9.5
- Beetroot 0.9
- Chickweed 3.1
- Sweet potato 3
- Carrot 3.5
- Onions - Spring onions 2.8
- Brussels sprouts 1.4
- Corn 1.5
- Lens 11.7
- Eggplant 0.7
- Radish 0.8
- Salad - Iceberg salad 1,2
- Horseradish 7.5
- Vitamin pepper 2
- Red cabbage 2.5
- Celery 1
- Green beans 1,3
- Green peas - Sweet peas 2.7
However, we can also do a lot to get as much fiber into our bodies as possible.
Instead of breads and baked goods made from refined flour, choose whole grain ones, replace white rice with brown rice, and feel free to experiment with different alternative cereals, which are very tasty and are also excellent sources of fiber. Examples include buckwheat, millet, quinoa or amaranth.
Whenever possible, eat fresh, seasonal fruits in their skins, and vegetables mostly fresh or steamed. An ideal fiber-rich breakfast can be made from a bowl of cereal, with natural yogurt or low-fat milk, fresh fruits and various oil seeds.
With one or two easy-to-learn kitchen practices, we can increase the fiber content of our food without changing its taste or texture. Use whole grain flour instead of refined flour, and sprinkle toasted seeds on salads and cream soups. The various bran and flakes can be added to casseroles, stuffed dishes, meatballs or even minced meat.
It is particularly important to emphasize that, in addition to a fiber-rich diet, the consumption of at least 2 to 2.5 liters of liquid is justified. Non-carbonated mineral water is best, but if the expectant mother so desires, she can also drink freshly squeezed fruit and vegetable juices and light brewed herbal teas.
In addition to the effect of fibers on bowel function, it has many beneficial properties.
It improves glucose tolerance, lowers cholesterol, and binds some of the gases produced during digestion. Numerous studies have confirmed that adequate fiber consumption reduces the risk of obesity, colon diseases and cardiovascular diseases.
Regular physical activity has a lot of positive effects on the body. It is worth including 20-30 minutes of non-strenuous exercise 2-3 times a week. Even a long walk in the fresh air has a good effect on the intestinal system.
In the video below, I show how to make a healthy recipe that not only tastes great, but also has a significant fiber content due to the added oatmeal.
Instead of peppers, you can choose zucchini or eggplant.
It can be ideal for lunch or dinner with a salad.
