7 Mar 2022 | 10 min Read
Sudeshna Chakravarti
Author | 799 Articles
Consuming high-fibre foods during pregnancy offers several health benefits. It regulates blood sugar, relieves constipation, lowers the risk of cardiovascular diseases, and even keeps you satisfied for long hours without having to consume extra calories.
Expecting mums can easily meet their daily fibre requirements by consuming a balanced diet replete with vegetables, fruits, beans, and cereals.
Let’s have a look at the following 15 fibre-rich pregnancy recipes that are easy to cook, provide nourishment to your body, and support the healthy growth of your baby-
A quintessential breakfast option, this dish is simple to make and contains vital ingredients that are high in fibre. Here’s how to make it:
Ingredients:
½ cup of semolina
1 cup rolled oats
½ cup of curd
2 tbsp coriander leaves, finely chopped
2 green chilies
1/4th tbsp black mustard
½ tbsp black gram
½ tbsp cumin
½ tbsp Bengal gram
1/4th tbsp ginger
Salt to taste
Water, as required
1 tbsp baking soda
1 tbsp vegetable oil
Recipe Instructions:
Broccoli contains both soluble and insoluble fibre, that helps regulate bowel movement and prevent constipation during pregnancy. Here’s an easy recipe you can try. You need:
Ingredients:
1.5 cups of fresh broccoli
1/4th cup of carrot and onion, finely chopped
1 cup vegetable stock
1 cup double-toned milk
1 tbsp garlic, finely chopped
Ground pepper and salt to taste
1 tbsp butter
Recipe Instructions:
Brown rice has a tasty nutty flavour and is a nutrient-rich addition to your pregnancy menu. To make this recipe, you need:
Ingredients:
2 cups of soaked brown rice
1/4th cup of green beans and carrots, finely chopped
1 cup onion
½ cup tomato, sliced
1/4th cup of green peas
4 peppercorns and cloves
1 tbsp garlic and ginger
1 cardamom
1/4th tbsp cumin seeds and coriander leaves
Salt to taste
2 tbsp oil
Recipe Instructions:
Quinoa is an excellent source of fibre, protein, and antioxidants. Here’s how to make his nutritious and tasty recipe:
Ingredients:
1 cup of quinoa
1/4th cup of carrots, green peas, and onion
½ tbsp of mustard seeds and black gram
½ tbsp raw peanuts
2tbsp curry leaves
1 tbsp green chillies
Salt to taste
1 tbsp of olive oil
2 cups of water
Recipe Instructions:
If you are craving something savoury, this is the recipe you should try. All you need:
Instructions:
1 cup spinach, blanched and chopped
1 cup of atta
1 tbsp ginger and garlic, finely grated
1/4th cup onion
1 tbsp chilli
Oil or ghee
Salt
Recipe Instructions:
Kidney beans are nicknamed the superfood of pregnancy. Make this tasty recipe at home using:
Ingredients:
1 cup of kidney beans
1 cup onion and tomato, finely chopped
2 tbsp ginger-garlic paste
½ tbsp red chilli
1/4th tbsp turmeric and garam masala powder
1 tbsp cumin
Salt to taste
1 tbsp oil
2 tbsp fresh coriander leaves
Recipe Instructions:
If you are craving something simple and fibre-rich, try this colourful veggie salad recipe. You need:
Ingredients:
1/4th cup cabbage and red cabbage, finely shredded
½ cup of carrots and cucumber
1/4th cup tomatoes, green, yellow, and red bell peppers
2 tbsp sunflower seeds
Recipe Instructions:
Flaxseed has high fibre content and is a great source of Omega-3 fatty acids. Try this healthy recipe, using:
Ingredients:
3 tbsp flax seeds
1 cup of wholewheat flour
1/4th tbsp cumin seeds
Salt
Recipe Instructions
Simple yet delicious, this recipe is packed with chickpeas, which is an excellent plant-based source of fibre, folate, and protein. You need:
Ingredients:
1 cup chickpeas
1 cup tomato, onion, and cucumber, chopped
2 tbsp Bengal gram
1 tbsp ginger and green chillies
4 tbsp chopped coriander leaves
1 tbsp chole masala
4 wholewheat rotis
Salt to taste
2 cups of water
1 tbsp oil
Recipe Instructions:
Another delicious and healthy snack that you can munch on during the evenings. Here’s how to make it:
Ingredients:
1 and 1/2 cup of split green gram
2 tbsp black gram
2-3 green chillies
1 tbsp red chilli powder
½ tbsp garam masala powder
1/4th tbsp turmeric and baking powder
2 cups of curd
Oil and salt to taste
Recipe Instructions:
It’s a quick fibre-packed meal, ideal for your breakfast. You need:
Ingredients:
2/3rd cup of rolled oats
1 cup milk
1/4th tbsp cinnamon powder
A handful of walnuts and a few apple slices
Recipe Instructions:
Chia seeds will help you stay full for longer hours, maintain blood sugar levels, and also help you get adequate fibre. To make this, you need:
Ingredients:
4 tbsps chia seeds
I cup milk
½ tbsp sweetener of choice
Few slices of your favorite fruit
Recipe Instructions:
Another plant-based source of fibre, sweet potatoes reduce blood sugar spikes and improve digestive healh. To make this, you need:
Ingredients:
4-5 sweet potatoes
Oil to grease
Salt to taste
Recipe Instructions:
Avocados are rich in antioxidants and aid in digestion. To make this quick recipe, you need:
Ingredients:
1 avocado
Herbs of your choice
Oregano and salt to taste
1 tbsp olive oil
2-3 slices of bread, toasted
Recipe Instructions:
This delicious and creamy spinach soup is a great dinner option. You need:
Ingredients:
1 tbsp butter
1 bay leaf
1/4th cup onion
1 clove garlic
½ cup milk
Salt and pepper to taste
1 tbsp cornflour
1 tsp fresh cream
Recipe Instructions:
Try these delicious and fibre-rich recipes at home, to maintain healthy blood sugar levels, prevent constipation, aid digestion, and satisfy your food cravings.
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