Here are 7 High Fiber Foods that are healthy for Pregnant Women. An expectant mother needed 25 to 30 grams of fiber daily. Go for the plain varieties and sweeten with some fruit and cinnamon or ginger. "They're also easy on your stomach if you're nauseated," says O'Rourke. You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Have her eat these healthy, fiber-rich foods and say sayonara to constipation. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for three servings (that's about 75 grams) of protein per day. High Fiber Recipes for Pregnancy Recipe : Oats Moong Dal Tikki, Zucchini, Bell Pepper and Sprouted Moong Salad, Moong Sprouts Panki, Oats, Vegetable and Brown Rice Khichdi, Peru Subzi, Oats Methi Multiflour Khakhra, Chawli Masoor Dal, Baingan Methi ki Subzi Bran is the outer coating of a grain that contains fiber as well as important vitamins and minerals like thiamine, folate and vitamin B 6. There's another energizing nutrient in artichokes: folate. Dr. David Hardin answered. Among other things, they found that moms who eat a high-fiber diet during pregnancy could reduce the chances of their children getting celiac disease later on, according to a new study, which is one of the first to investigate the link between fiber intake during pregnancy and children's risk of celiac disease. Vegetables. If you have any sort of allergy, experts recommend that you avoid highly allergenic foods, such as peanuts, during your pregnancy; some data suggests that babies can be sensitized to certain foods in utero, raising their risk of food allergies later on in childhood. Some foods you should stay away from if you are suffering from constipation include bananas, fried foods, potato chips, red meat, white bread, white rice, white pasta, and dairy products. (No I'm not pregnant, I take birth control pills.) Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Peter Ardito; Styling by Suzanne Lenzer, Credit: All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. 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