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10 Foods that You Should Eat During Pregnancy High in Fiber & Nutrients

In pregnancy, expecting mothers should eat the healthy food even if they are the unhealthiest of eaters. It is very necessary for every expecting mother to change their diet because they are responsible for the well being of their baby and his growth. If you are an expecting mother, and don’t know what healthy food you have to eat read below the following guide.

The good diet is not only good for your health but it is very necessary for the health of an unborn baby.  Later in pregnancy, whatever you eat, the baby tastes it through the amniotic fluid so it can help him develop healthy eating habits.

List of The Best Foods to Be Eaten During Pregnancy


1- Salmon or Fish Oil

Omega-3 fats DHA and EPA are the healthy fats that help in decreasing inflammation in the body. They also lower the risk of pre-term labor and the baby’s chance of developing allergies later in life. Wild-caught salmon contains high amount of Omega-3’s and it is also low in mercury so pregnant women should eat it during pregnancy.

2- Spinach

Spinach is ideal vegetable during pregnancy in both raw and cooked form but if you eat it raw it is best for you as it contains the highest amounts of folate that you cannot find it any food. Folate (folic acid), is very important for the unborn baby. It also contains some essential vitamins, mineral and calcium which are very important in pregnancy. Try to eat a handful of spinach everyday in any form. You can add it in smoothie and consume it.

3- Brightly Colored Vegetables

Brightly colored vegetables include red, yellow, green and orange bell peppers, tomatoes, eggplant, sprouts, cauliflower, broccoli, eggplant, kale, etc. Try eating these vegetables everyday as they are very good in pregnancy.


4- Greek Yogurt

This is a high-protein and low calorie food. Pregnant women should eat it twice a day at least. Greek yogurt improves the gut health of both you and your baby. A good amount of calcium is also present in it which helps in improving the bone health of you and baby.

5- Eggs

Eggs are very good for a pregnant woman. They contain a few calories and high amount of protein, fats, iron, folate and choline. These nutrients keep your amniotic membranes strong. They also help in the prevention of birth defects.

6- Berries

More energy and oxygen is required by the body during pregnancy. The body of a pregnant woman produces more “free radicals”, and the berries contain antioxidants thus giving the protection from the harm of these free radicals. Berries are good for preventing birth defects. You can eat strawberries, black berries, blue berries and raspberries on daily basis.

7- Sweet Potatoes

Fiber is very important in pregnancy and it is found in high amount in sweet potatoes. Sweet potatoes also contain high amount of Vitamin C that helps in absorbing iron and preventing anemia. They also contain high amount of potassium that will help in the prevention of leg cramps.

8- Beans

Beans are good food during pregnancy they contain good amount of fiber and protein. As you know consumption of protein is required during pregnancy. On the other side you may not realize the importance of fiber, during pregnancy, gastrointestinal tract slows down and could lead to constipation & hemorrhoids. If you make fiber your friend it will help to prevent and reduce such problems during pregnancy. Beans are rich in nutrients which are great source of foliate, iron, zinc and calcium.

Beans and Pregnancy
Beans and Pregnancy

There is a huge verity of beans you can choose from such as lentils, Navy beans, black beans, pinto beans, chickpeas

9- Walnuts

Walnuts are also rich in protein and fiber; they are best sources of omega-3s, these omega-3s are plant-based which do not offer much DHA and definitely beneficial for baby.

10- Whole grains

Everything keeping good amount of fiber and nutrients are good during pregnancy; whole grains keeping fiber and nutrients, rich in vitamin E, phytonutrients (protect human cells) and selenium.

Popcorns are also a good whole grain, there are many other whole grains foods such as oatmeal, barley ,fluffy, quinoa etc. which are tasty to eat and high in protein. You may read more healthy diet and optimal nutrition for pregnancy on this link.

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