To avoid constipation during pregnancy, the best vegetables to include are those high in fiber, both soluble and insoluble, which help soften stool and promote bowel movements. Some highly recommended vegetables are:
- Broccoli: High in fiber, iron, and calcium, it supports digestion and bone health.
- Brussels sprouts: Contain around 4 grams of fiber per cup and vitamins C, K, and folate to support pregnancy nutrition.
- Green peas: Rich in fiber, magnesium, and potassium, helping regulate bowel function.
- Carrots: Provide dietary fiber and nutrients helpful for digestion.
- Turnip greens: Another fiber-rich vegetable that helps relieve constipation.
- Sweet potatoes: Packed with vitamins, fiber, and minerals to support bowel regularity.
- Other fibrous veggies like cauliflower, green beans, and leafy greens are also beneficial.
It is important to consume these vegetables regularly along with sufficient fluids (8 to 12 cups of water daily) to maximize their constipation-relief benefits during pregnancy.
