Fibre is the undigested part of food that travels through the digestive system. It is essential for health and it is important that pregnant women consume a fibre rich diet.

Dietary fibre is classified as either soluble or insoluble. During pregnancy you need both types of fibre as they are beneficial in different ways.

• A diet rich in soluble fibre has a protective effect on the heart, by lowering cholesterol levels and good sources include oat bran, lentils, beans, chickpeas and some fruits and vegetables.
• Insoluble fibre is present in whole grain cereals and fruits and vegetables and regulates bowel movements helping to prevent constipation, a common problem in pregnancy. Foods rich in fibre are generally less energy dense and more bulky, so they can help you feel full. This feeling of fullness may mean that you are less likely to eat high fat or sugar snacks during the day, helping to control you weight.

During pregnancy, you should aim to consume 18-30 g fibre per day and then maintain this level for life for optimum bowel health. There is evidence that this level of consumption can protect against bowel cancer.

Both types of fibre are mainly present in plant foods and pregnant women can easily consume the recommended amount by eating a balanced mixture of fruits, vegetables and whole grains. If you are not used to eating these foods, try them with something you like, berries with ice cream of your choice, chicken in pitta bread with salad or try adding beans, lentils or chickpeas to your favourite curry.

To achieve 18-30 g fibre try eating 4-6 portions of food per day from the list below:

• 3 tablespoons of muesli
• 5 tablespoons of bran flakes
• 3 tablespoons of allbran
• 2 slices of wholemeal bread
• 2 pitta breads
• 1 chapati
• 4 dried apricots
• 2 dried figs
• 8 prunes
• 2 bananas
• 15 berries (blackberries and raspberries)
• 2 spears of broccoli and 2 tablespoons of carrots
• 2 tablespoons of boiled spinach
• 2 tablespoons of frozen peas

It is important that you eat a balance diet and the recommended amount of fibre as eating excessive amounts of fibre can reduce the absorption of some vitamins and minerals.