Nutrition · Parenting · Pregnancy

7 Tips to add fibre into your diet

Selection of healthy rich fiber sources vegan food for cooking

As a Public Health Dietitian working in the field for many years I make sure I keep up with all the new information about nutrition. Working with students is a perfect opportunity to reach this goal. Have a look at what Rim Mouhaffel has summarized after her 12 week nutrition care rotation with counselling pregnant individuals.

Pregnant and breastfeeding individuals often experience frequent constipation, and ask me for tips to improve their digestive health. I recommend to start by not only increasing their fibre intake but also their fluids. Fibre can be found in vegetables & fruits, whole grains, legumes, nuts and seeds.

Here are 7 easy tips to help you get that extra fibre:

Tip #1: Start your day with high fibre breakfast cereals, packed with > 4g of fibre.

Prepare yogurt with crunchy high fibre granola topped with almonds and your choice of berries, raisins, chopped green apple, banana or pear (with skin).

Tip #2: Snack on hummus, bean or avocado dip.

Layer hummus and avocado dip and have it with a slice of whole wheat bread or with vegetable sticks like carrots and cucumbers.

Tip #3: Snack on homemade popcorn!

Popcorn is a whole grain. Follow the instructions on the package, then add some salt or butter with a sprinkle of grated parmesan cheese on top.

Tip #4: Add some steamed vegetables to your lunch or dinner meal.

You can choose in season vegetables like brussel-sprouts, squash, broccoli, cabbage, green peas, onions, parsnip, turnip, carrots, baked (sweet) potato with skin, artichoke, zucchini or even eggplant.

Tip #5: Keep the skin when eating your fruits, make sure to clean the surface thoroughly.

Try adding your choice of fruits to your salads such as dried prunes, dates, figs, apricot, and mango. You can also add fresh orange, avocado, and berries.

Tip #6: Sprinkle on top of your salad your choice of nuts & seeds:

Go for whole chia seeds, nuts, peanuts, almonds, and flaxseed or sesame seeds.

Tip #7: Snack on high fibre lean proteins. 

Such as chickpeas, lentils beans such as black, navy, and kidney beans, dried soybeans, edamame, or even nuts and seeds.

For another great recipe, have a look at the homemade chili that was previously posted on the blog. Remember to gradually add fibre to your diet to avoid experiencing any extra gas, or bloating.

Stay physically active; walking 30 minutes a day will help relieve your constipation.

For more tips, connect with:

  • Toronto Public Health via eChat or call 416-338-7600
  • Telehealth to speak with a Registered Dietitian 1-866-797-0000
  • Visit

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