Pregnant women need 25 to 30 grams of fiber a day, which helps you to stay full and steer clear of constipation.
A cup of quick-cooking whole grains, such barley or brown rice, supplies up to 6 grams of fiber per serving. “For a complete meal, mix a serving of grains with beans, along with some vegetables and spices,” says Paola Mora, R.D., a dietitian who works in the division of Maternal Fetal Medicine at Montefiore Medical Center in the Bronx, New York.
She suggests experimenting with lesser-known grains, such as amaranth, quinoa, and millet. “Each one has a different texture and taste, but they’re all high in fiber and nutrients.”