High Fiber Foods for Constipation During Pregnancy

One of the most common challenges women face during pregnancy is constipation. If you're expecting, focusing on fiber during pregnancy can make a big difference in how you feel day to day.

What Is Fiber?

Fiber is a type of carbohydrate found in plant-based foods that your body can't fully digest. Instead, it passes through your system, helping with digestion and other key functions.

There are two main types: soluble fiber, which dissolves in water to form a gel-like substance, and insoluble fiber, which adds bulk to your stool and speeds things up. Both are essential for keeping things moving smoothly, especially when you're pregnant [*].

Why Is Fiber Important During Pregnancy?

Dietary fiber plays an important part in supporting maternal health and optimal pregnancy outcomes, yet many women fall short of eating enough to meet their daily needs. The Adequate Intake for dietary fiber during pregnancy is 28 grams per day [*].

Constipation Prevention and Relief

Getting enough fiber is the easiest way to help prevent and ease constipation during pregnancy. Fiber works by adding bulk to your stool and pulling in water to keep things soft and moving smoothly through your gut, countering the slowdown caused by rising progesterone and a growing uterus.

Studies show that moms-to-be who eat plenty of high-fiber foods, like whole grains, fruits, veggies, and legumes, often need less medication for constipation and report fewer tough bathroom days [*].

Beneficial to Gut Microbiome

A huge perk of getting a lot of fiber is its potential to increase gut microbiome diversity. Fiber serves as a prebiotic, fermenting in the colon to produce short-chain fatty acids that nourish beneficial bacteria, fostering a diverse microbial environment linked to reduced inflammation and improved immune function during pregnancy [*].

Reduce Gestational Diabetes Risk

Another important advantage is lowering the risk of glucose intolerance and gestational diabetes. Higher fiber consumption slows carbohydrate absorption, helping stabilize blood sugar levels and reducing insulin resistance, a common concern in pregnancy that can lead to complications like macrosomia or preterm birth [*].

Lower Chances of Preeclampsia

Higher fiber intake can even help decrease the risk of preeclampsia and other hypertensive disorders. Data suggest that fiber-rich diets, particularly from fruits and vegetables, improve vascular function and lower blood pressure through anti-inflammatory effects and enhanced nitric oxide production [*].

The Best High Fiber Foods for Pregnancy

If you want to get more fiber into your diet, here are a few foods you can look for to help you reach the 28g per day you’ll need [*]:

High Fiber Fruits

• Prunes - 12.4 g per cup
• Dates - 12 g per cup
• Dried Blueberries - 12 g per cup
• Passionfruit - 12.2 g per cup
• Durian - 9.2 g per cup
• Guava - 8.9 g per cup

High-Fiber Vegetables

• Artichoke - 9.6 g per cup
• Brussels Sprouts - 6.4 g per cup
• Sweet Potatoes - 6.3 g per cup
• Parsnips - 6.2 g per cup
• Winter Squash - 5.7 g per cup
• Yams - 5.3 g per cup
• Broccoli - 5.2 g per cup

High-Fiber Grains

• Bulgur - 8.2 g per cup
• Oats - 7.6 g per cup
• Spelt - 7.6 g per cup
• Teff - 7.2 g per cup
• Popcorn - 5.8 g per cup
• Quinoa - 5.2 g per cup

High-Fiber Legumes

• Navy Beans - 19.2 g per cup
• Adzuki Beans - 16.8 g per cup
• French Beans - 16.6 g per cup
• Split Peas - 16.4 g per cup
• Lentils - 15.6 g per cup
• Mung Beans - 15.6 g per cup

Can You Take Fiber Supplements While Pregnant?

Fiber supplements, such as bulk-forming laxatives like psyllium or polycarbophil, are generally considered safe during pregnancy for treating constipation. Since these are not absorbed by the body, they pose minimal risk to the developing baby. These supplements can help alleviate pregnancy-related constipation, which affects many women due to hormonal changes and pressure on the intestines [*].

However, it's important to consult a healthcare professional before starting any fiber supplement to ensure it's right for you, especially if you're taking iron supplements, which can exacerbate constipation. It’s recommended to try to eat foods rich in fiber before using additional supplements to treat constipation [*].

A Sample High Fiber Pregnancy Diet

If you’re looking for some simple meals that will let you pack some extra fiber into your weekly diet, here are some ideas. Just remember to pair with water and exercise for the best results.

Monday

• Breakfast: Overnight oats made with ½ cup rolled oats, 1 cup almond milk, 1 tbsp chia seeds, topped with 1 sliced banana and a handful of raspberries
• Lunch: Quinoa salad with 1 cup cooked quinoa, ½ cup chickpeas, chopped cucumber, tomatoes, spinach, and a lemon-tahini dressing
• Snack: 1 medium apple with 2 tbsp almond butter
• Dinner: Lentil and vegetable stir-fry with 1 cup cooked lentils, broccoli, carrots, bell peppers, served over ½ cup brown rice

Tuesday

• Breakfast: Smoothie with 1 cup spinach, 1 banana, 1 tbsp flaxseeds, 1 cup berries, and 1 cup Greek yogurt
• Lunch: Whole-grain wrap with hummus, ½ avocado, shredded carrots, cucumber, and mixed greens
• Snack: 1 cup baby carrots with ¼ cup black bean dip
• Dinner: Baked salmon with 1 cup roasted Brussels sprouts, ½ cup sweet potato, and a side of ½ cup cooked barley

Wednesday

• Breakfast: Whole-grain toast (2 slices) with ½ avocado, topped with sliced tomatoes and 1 poached egg
• Lunch: Black bean soup with 1 cup black beans, diced zucchini, kale, and a side of 1 small whole-grain roll
• Snack: 1 pear with a handful of walnuts
• Dinner: Chickpea curry with 1 cup chickpeas, spinach, and cauliflower, served with ½ cup brown rice

Thursday

• Breakfast: Chia pudding made with 2 tbsp chia seeds, 1 cup oat milk, topped with 1 kiwi and ¼ cup pomegranate seeds
• Lunch: Turkey and veggie bowl with ½ cup farro, roasted eggplant, zucchini, cherry tomatoes, and feta
• Snack: 1 cup edamame (steamed)
• Dinner: Stuffed bell peppers with ½ cup quinoa, ½ cup kidney beans, corn, onions, and tomato sauce

Friday

• Breakfast: Greek yogurt parfait with 1 cup yogurt, ½ cup granola (high-fiber), 1 cup strawberries, and 1 tbsp pumpkin seeds
• Lunch: Lentil salad with 1 cup lentils, arugula, roasted beets, feta, and a balsamic vinaigrette
• Snack: 1 orange with ¼ cup roasted chickpeas
• Dinner: Veggie stir-fry with 1 cup tempeh, broccoli, snap peas, carrots, served over ½ cup whole-wheat noodles

Saturday

• Breakfast: Whole-grain pancakes (2 small) topped with 1 cup mixed berries and 1 tbsp ground flaxseed
• Lunch: Tuna salad with ½ cup white beans, celery, red onion, spinach, and whole-grain crackers
• Snack: 1 cup sliced cucumber with ¼ cup guacamole
• Dinner: Vegetable chili with 1 cup mixed beans, tomatoes, zucchini, corn, and a side of ½ cup quinoa

Sunday

• Breakfast: Veggie omelet with 2 eggs, spinach, mushrooms, tomatoes, and 1 slice whole-grain toast
• Lunch: Grilled chicken salad with 1 cup farro, kale, roasted butternut squash, and dried cranberries
• Snack: 1 plum with a handful of almonds
• Dinner: Baked cod with 1 cup roasted asparagus, ½ cup mashed sweet potato, and ½ cup wild rice

Other Tips for Staying Regular During Pregnancy

If you’re experiencing constipation during pregnancy, fiber isn’t your only option for relief. Here are a few additional ways to keep things moving smoothly:

Stay Hydrated

Making sure to stay hydrated is one of the easiest ways you can prevent constipation. Aim for about 2 liters of water daily alongside fiber-rich foods to soften stools and increase their frequency, making bowel movements easier. This adds moisture and bulk in the intestines, countering hard, dry stools from dehydration [*].

Avoid Excessive Iron Intake

Iron supplements, often prescribed to prevent anemia, can contribute to constipation by slowing gut motility and hardening stools. If you're already experiencing constipation, avoid exceeding the recommended dose (typically 30 mg of iron daily) and discuss with your healthcare provider.

Opting for lower doses or iron-rich foods like lean meats and spinach may help maintain levels without worsening digestive discomfort [*].

Be Active

Regular physical activity can help ease constipation by stimulating intestinal movement and improving overall gut function. Gentle exercises like walking, prenatal yoga, or swimming for about 30 minutes most days promote smoother digestion, soften stools, and reduce bloating without straining the body.

Research shows that staying active not only counters the sluggish bowel motility caused by hormonal changes but also supports better hydration in the intestines, making it a safe and effective way to maintain comfort and digestive health [*].

Fiber and Pregnancy FAQ

What fiber is safe during pregnancy?

Both soluble (oats, beans, fruit) and insoluble (veggies, whole grains) are safe and helpful during pregnancy [*].

How to add more fiber while pregnant?

Ease in slowly: add berries to oatmeal, toss beans into salads, snack on carrot sticks with hummus, and swap white rice for brown. Drink plenty of water to help it work [*].

Which fruit has the most fiber?

Prunes top the list at 12.4g of fiber per cup, followed by passionfruit (12.2g), dates and dried blueberries (12g), durian (9.2g), and guava (8.9g) [*].

What vegetables are high in fiber?

Artichokes lead with 9.6g of fiber per cup, followed by Brussels sprouts (6.4g), sweet potatoes (6.3g), parsnips (6.2g), winter squash (5.7g), yams (5.3g), and broccoli (5.2g) [*].

Which juice is high in fiber for pregnancy?

Prune juice gives around 3g of fiber per cup and helps with constipation. Stick to small servings, though, since it’s high in sugar, and easy to drink too much of [*].

Can you eat too much fiber while pregnant?

Yes, you can consume too much fiber during pregnancy. Excessive intake can cause bloating, gas, abdominal cramps, diarrhea, and reduced absorption of key minerals like iron, calcium, and zinc, which are vital for you and your baby. It may also lead to dehydration if fluid intake doesn’t keep up. To stay safe, aim for 28 grams of fiber per day and drink plenty of water [*].

When is pregnancy constipation the worst?

Constipation is usually the worst during the third trimester of pregnancy. This is when your growing uterus puts the heaviest pressure on your bowels, combined with high progesterone levels that slow digestion. It’s completely normal to be constipated before the third trimester, though [*].

Does constipation affect babies in pregnancy?

No, constipation does not affect or harm the baby during pregnancy. While it can be uncomfortable for the mother, the pressure and buildup in the bowels stay within the digestive system and do not impact fetal development or safety [*].

The Bottom Line

Aim for 28 grams of fiber daily to ease constipation, support gut health, and lower risks of gestational diabetes and preeclampsia during pregnancy.

Remember to drink plenty of water, and consult your provider before adding supplements.

Too much fiber can cause bloating or interfere with nutrient absorption, but when balanced, it’s a safe, effective way to help keep yourself feeling normal during pregnancy.

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