Five of My Favorite High-Fiber Foods

Sufficient fiber is such an important part of every diet. As a vegetarian, it’s not something that I generally lack in my regular rotation of foods, but it is something that I need to give greater consideration to when I’m pregnant. Pregnancy puts a lot of stress on your body.  Your growing uterus crowds other organs, hormones cause heartburn, nausea, and constipation, and all that energy spent building another human demands that you sleep more than you may be used to. There’s not much that you can do about most of these, but some simple high-fiber food choices can have a great impact on your overall comfort level, as well as provide good nutrition for you and your growing babe.

Below are five of my favorite, simple, high-fiber foods. I’ve found that most of these are great to keep around for after you introduce baby to solids, as well, as a toddler’s picky palate can easily lead to the uncomfortable (and heartbreaking) experience of constipation. Keeping these in the rotation can help them stay quite regular.

1) Oatmeal/Granola
We all know that oatmeal makes a wonderful breakfast food. It’s high in fiber and antioxidants, packed with protein, and it still manages to be low in calories (it’s also a known to aid milk production, if you’re breastfeeding). Personally, I like steel cut oats. You can buy a quick cook version of steel cut oats without compromising many nutrients or, if you have the foresight to prep them the night before, buy the standard version and soak them in a jar in the fridge. You can add in sugar, syrup, salt, or cinnamon at this point to, further reducing your morning workload (but skip adding any fruit until after it’s cooked as the milk will sour).

If you’re not a big fan of oatmeal (and I wasn’t for many years), try granola. Many store bought versions have a ton of processed sugar and oils, so if you have the time, try making your own. It’s a pretty straightforward process and you can easily modify it to your taste buds, however, the baking part can be a little tricky (it’s easy to go from golden to burnt), so keep an eye on it.

Personally, I love this recipe from Minimalist Baker. Bonus: this recipe uses coconut oil, which is also known for its ability to aid things in moving along.

2) Prunes
I know, I know, they have a reputation as a total geriatric food. But really? They’re pretty good and they’re fast-acting. If you’re not a fan of dried fruit alone, there are recipes you can try for desserts or stewed prunes. You can also soak them and throw them in smoothies or sub them in recipes. I’ve never tried it, but I’ve heard that, much like applesauce, prune puree can make a good substitute for oils in recipes.

3) Beans
I LOVE BEANS! And so does my two year old. They make a wonderful, hearty soup; a great vegetarian substitute; a variety of delicious side dishes; or a tasty main event. And EASY! There’s nothing easier than cracking and rinsing a can of beans — talk about quick prep. Seriously though, two of my favorite way to eat beans are heated in pan and lightly salted (especially black beans) or tossed with some olive oil and salt and roasted (particularly chickpeas, about 20 mins.) My toddler totally digs roasted chickpeas, although she’ll also just eat them cold from from the can (be sure to squish any beans a bit if your little one is still at risk of choking).

As far as soup goes, I like to buy the bag of mixed beans, soak ‘em overnight and throw them in the crock in the morning with a few cups of water, a chopped onion, and a bay leaf. When I arrive home later in the day, I just throw in a couple cans of diced tomatoes, a bag of frozen peas, and salt to taste. Cheap and easy. Did I mention that I love beans?

4) Chia pudding
I don’t even remember where I first heard about chia pudding, but man is it good! The basic premise is to soak chia seeds in a milk (dairy, nut, or other) and add other goodies to it to give it flair. Never heard of it? Check Pinterest and you’ll find tons of recipes for any variety of seasons and flavors. Beyond the fiber, as the name implies, it makes a great dessert and can be offered in lieu of pudding cups or ice cream for you or little. 

If you want to further increase the stool softening attributes of this lovely little dish, try making it with coconut milk (coconut milk also makes a fabulous combo for tangy fruits). I’m no nutrition expert, but from what I understand, coconut has this effect due to the kinds of fat in it.

5) Dips
Of all these lovely things, my favorite way to up my fiber is still just with raw veggies — cucumber spears, carrot sticks, little cuts of cauliflower. While I love them alone, I’m also  guilty of loving a little something with them to enhance the veggies’ flavor. Dips are great way to help increase your veggie intake, but this can be a dangerous path. While dill dip and ranch dressing are delicious, they’re terrible for you. Instead, try baba ghanoush, hummus, or a pea or lentil dip for a guilt free munching. Most of these are mass produced or can be found at your local grocer or deli; however, they’re also fairly simple (and far less expensive) to make with a food processor. This allows you to have a greater control over the ingredients’ qualities, as well. I highly suggest giving it a whirl.

Thanks for reading. I’m going to go make my family a pot of soup.  🙂

-Funky Crunchy Mama