How much dietary fiber do adults need? How much fiber does a pregnant woman need? And what are the best sources of fiber?
Here’s my plug for Lumenos’ Personal Health Coach. I am currently nine weeks pregnant with my second child. Being a good consumer I immediately enrolled in the Future Footsteps program with Lumenos. My maternity nurse went over my dietary guidelines for dairy, protein and carbs (a whopping 11 servings). Unlike my first pregnancy this time around I’m having some issues with “regularity”. My first solution is to increase my water intake to 60-80 ounces but I don’t always get it all in. Second, I think I should be eating more fiber. But then I think, how much am I eating now? How much do I need? How can I get more without taking supplements?
The Harvard School of Public Health recommends 21-38 grams of fiber for adults. The Institute of Medicine recommends 14 grams of fiber per 1,000 calories. Ok, I probably need more fiber in my diet. So where do I get it? It doesn’t mean eating a dozen apples a day (although apples are a great source of fiber). Sweet potatoes, raisins, oatmeal, pine nuts, pear, and artichoke hearts are also high in fiber. Here are some other easy tips for getting more fiber in your diet:
- Eat whole fruit versus drinking fruit juice
- Try whole grain pasta or brown rice
- Top salads with pine nuts or dried fruit
- Add beans to soup or stew
Sarac - A Lumenos Plan Consumer
