Pregnancy Diet Needs Dietary Fibre

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Dietary fibre is an essential element of your healthy pregnancy diet. When you're planning what to eat when pregnant you should aim for around 25gms of fibre a day to help keep your bowel movements regular and avoid constipation. Make sure you also include plenty of fluids in your diet as well.

Whilst fibre falls under the category of carbohydrates it does not provide the same number of calories nor is it processed in the same way as other carbs.

There are two types of fibre:

Soluble fibres can partially dissolve in water and help to keep you feeling full, slowly releasing energy and helping to keep your blood sugar levels steady. Foods in this group include oats, lentils, beans and some fruits such as apples, mangoes and bananas.

Insoluble fibre doesn't dissolve in water and helps to move bulk through your intestines, keeping the digestive system healthy. You'll find insoluble fibres in wholemeal bread, wholemeal pasta and brown rice, nuts, bran, fruit skins and vegetables.

Increased progesterone during pregnancy can lead to the relaxation of the muscle tissue within the digestive system, leading to constipation as your system becomes more sluggish. Maintaining a good level of fibre and drinking plenty of water will help keep your digestive system functioning well - keeping your bowel movements soft and regular will also help you to avoid pregnancy piles which can occur if you are constipated.

Lentil and Vegetable Soup

Lentils are delicious and healthy, rich in essential vitamins and minerals, a great source of fibre and they're cheap! Team them with other veggies for this delicious and easy winter-warming soup.

1 litre of good chicken stock

100gms red lentils

1 largish onion, peeled and chopped

1 leek, thinly sliced, use white and green parts

1 medium potato, peeled and diced

2 tomatoes, peeled, deseeded and chopped garlic to taste

1 chilli pepper (optional)

seasoning to taste (Salt, pepper, herbs)

1 tbs (approx) olive oil

chopped herbs to garnish

Gently cook the onion and leek in the oil for 5 mins before adding the garlic and chilli (if using). Continue to cook for a few minutes more until the onions are transparent.

Add the tomato and potato, increase heat, stir well and cook for another 2 minutes.

Pour in the stock and the lentils and bring to the boil and simmer for about 20- 30 mins until the lentils are cooked.

This soup is nicer left slightly chunky. Blend or process about 25% of the soup, check seasoning, garnish with chopped chives and parsley and serve hot!

Options - Other veg could be used, e.g. carrot, swede or butternut squash: or use peppers and courgettes for a more Mediterranean taste.

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