Pregnancy brings about many changes to your body. You feel emotions you never thought you were capable of, you are just about your worst enemy as you watch your body become bigger for a beautiful cause.
The expanding belly and weight gain, enlarged uterus, morning sickness and backaches can throw you off tangent. While your body does its best to adapt the life living inside you, it can still be unnerving as you are now living in shared space with your little one. One plus point many women have noticed is the increase in bra size.
During these uncertain times, a pregnant girl’s best buddy is the often-understated fibre. The benefits of fibre are numerous in all stages of life, and more so during pregnancy. Besides moving food along in the large intestines, fibre fights constipation – the number one insufferable foe that plagues pregnant women. As fibre-rich food are dense in nutrients, it fills you up without additional calories. The American Pregnancy Association recommends an intake of 25 to 30 grams of fibre a day, along with plenty of water to help the fibre make its passage in your system. Maintaining a healthy diet and eating for two can be daunting but with the right attitude, this practice will help your body provide a conducive environment for mother and child.
During pregnancy, the digestive system moves at a snail’s pace due to the increase in hormone levels. Coupled with organ displacement from the womb, it reduces the regularity of bowel movements, hence leading to constipation. A healthy amount of fibre in your diet compensates the metabolic slowdown. Fibre absorbs fats in the body so load up to keep your pregnancy weight gain at a healthy level.
So, what are fibre-rich foods that will help you meet your daily goal? Here are the types of food that pregnant women should consume regularly to obtain the recommended fibre intake:
Fruits
Sweet and easy to prepare, these make a great snack throughout the day. Pick these up when you make your regular run for groceries: apricots, oranges, mangoes, pears, pomegranates, avocadoes, guavas, bananas, grapes, berries, apples. Besides fibre, these fruits are also rich in a laundry list of vitamins and minerals, antioxidants, pectin, organic acids, folate, polyphenols, carotenoids, isoflavonoids, calcium, and protein, so munch your way to a healthy pregnancy!
Vegetables
Take the opportunity to pile on the vegetables during these 9 months. Take your pick from sweet potatoes, asparagus, beetroots, bell peppers, broccoli, green peas, dark leafy greens, parsley, and tomatoes. A rainbow diet is a great source of fibre, vitamins, folate, carotenoids, thiamin and biotin. Your body will thank you for it with a radiant glow!
Whole Grains
Culturally, we are ingrained to eat rice at mealtimes. Instead of white rice, substitute with whole wheat, oats, barley, corn, oatmeal, whole-grain cereal, brown/wild rice, even popcorn! Grains are packed with nutrients such as iron, selenium, magnesium and it is a good source of the B vitamins to support your baby’s growing needs and help the placenta grow.
Legumes
Lentil, peas, beans, chickpeas, soybean, and peanuts are plant-based sources of fibre, protein, iron, folate and calcium – perfect as a quick pick-me-up during pregnancy. Say bye to lethargic noons and inappropriate naps.
Feeling restless and want to get right into the fibre routine now? Grab a bottle of Spritzer’s BonRica to help you with constipation. Quick and handy, it is perfect for moms who are on-the-go. BonRica contains 6 grams of fibre to improve the digestive system, prebiotics to help your gut maintain a balanced environment, and oligofructose (inulin) which increases bone mineral density and calcium absorption from calcium-rich food intake.
Some FUN FACTS for you! 6 grams of fibre contains 2 small apples, 2 long carrots, or 4 cups of cabbage! SO HEALTHY!
Available in 2 flavours and an all-new packaging, all you have to do is twist and drink at your convenience. Drink it on your way to work, while you’re at your desk clacking away, or while you’re having a meal! It is that easy.
Try it out now and don’t forget to follow BonRica on Instagram for the latest products that will make this pregnancy a little bit easier for you today!