Whole Grains and Fiber Intake for Expecting Mothers

Whole grains are a cornerstone of a healthy pregnancy diet, providing complex carbohydrates for sustained energy, B vitamins for fetal development, and dietary fibre for digestive health. Unlike refined grains, whole grains retain their bran and germ, which contain the majority of nutrients and fibre. They also have a lower glycaemic index, helping maintain stable blood sugar levels.

Pregnant women need approximately 25 to 30 grams of fibre daily to prevent constipation, a common and uncomfortable pregnancy symptom. Whole grains also provide iron, magnesium, and selenium, which are important for both maternal and fetal health. Making the switch from refined to whole grains is one of the simplest and most impactful dietary changes you can make during pregnancy.

India has a rich heritage of whole grains that are often underutilised in modern diets. Ragi (finger millet) is exceptionally rich in calcium and iron, making it an ideal pregnancy food. It can be prepared as porridge, dosa, or roti. Bajra (pearl millet) provides iron, zinc, and magnesium, and is traditionally made into rotis in many Indian households.

Jowar (sorghum) is another excellent gluten-free whole grain that provides protein, fibre, and B vitamins. Brown rice, though taking longer to cook than white rice, retains its bran layer and offers significantly more nutrients and fibre. Oats, widely available in Visakhapatnam, make a convenient breakfast option as porridge, upma, or idli prepared with oat flour.

Whole wheat (atta) remains the most commonly consumed whole grain in India and is a reliable source of fibre and nutrients when used for chapati and paratha instead of maida-based products.

While whole grains are a primary fibre source, other foods also contribute significantly to your daily fibre intake. Legumes and pulses such as rajma, chana, and various dals provide both soluble and insoluble fibre along with protein. A single cup of cooked rajma provides about 11 grams of fibre.

Fruits with edible skin like guava, apple, and pear, as well as fruits with seeds like figs and berries, are excellent fibre sources. Vegetables such as broccoli, okra (bhindi), drumstick, and carrots also contribute meaningful fibre. Seeds like flaxseeds, chia seeds, and isabgol (psyllium husk) can be added to water, smoothies, or curd for an extra fibre boost.

Constipation affects up to 40 per cent of pregnant women due to hormonal changes and the pressure of the growing uterus on the intestines. Iron supplements can worsen this issue. Increasing fibre intake gradually, alongside adequate fluid consumption, is the most effective natural remedy. Aim for eight to ten glasses of water daily to help fibre work effectively.

Start your morning with a glass of warm water and follow it with a fibre-rich breakfast like ragi porridge or oats. Include vegetables and dal at every meal. If constipation persists despite dietary changes, a spoonful of isabgol mixed in water or milk before bed can provide gentle relief. Avoid relying on laxatives without consulting your doctor at Heamac Healthcare.

Transitioning from refined to whole grains can be done gradually. Start by replacing white rice with brown rice or a mix of both. Switch from maida-based naan and bread to whole wheat chapati or multigrain roti. Choose whole grain breakfast cereals or oats over corn flakes or white bread.

When baking or preparing snacks at home, substitute maida with whole wheat flour, ragi flour, or oat flour. Avoid packaged foods labelled as multigrain that may still primarily contain refined flour. Reading ingredient labels carefully ensures you are genuinely consuming whole grains rather than refined products with added colouring.