Fiber for fertility and pregnancy: 4 common questions answered!
We hear a lot that fiber is important… but why? And is there a place to get it other than a supplement, bar or breakfast cereal?
These are some questions I get all the time when working with clients! A lot of folks have at least a basic understanding of carbs, protein and fat - usually because diet culture has such a big influence in our lives, and puts an emphasis on tracking macros or calories for the sake of weight control. But that’s where diet culture often falls short - when focusing on weight control, we are often missing out on some other huge factors in actual full nourishment; fiber and micronutrients included!
So, read on to find out what fiber is, what it does to benefit your reproductive health, how to incorporate it without overdoing it, and what foods contain fiber!
What is fiber?
Fiber is actually a type of carbohydrate found in plants that is not digestible by the human body. While other types of carbohydrates are broken down and used as glucose for energy in our bodies, fiber stays in the gut and we poop it out.
There are two types of fiber: soluble fiber (dissolves in water) and insoluble fiber (does not dissolve in water; think the stringy fibers of something like celery). Both are important and serve different functions.
What does fiber do?
You’re probably wondering, “Wait… if we poop out fiber, what is it doing?”
Fiber actually has a lot of important functions!
Soluble fiber helps to bulk up our stools, while insoluble fiber draws in water to help move them along the GI tract. This helps with having regular bowel movements and also helps prevent colon cancer in the long term.
Even though we can’t break down fiber, bacteria can! Fiber acts as food for gut bacteria to flourish.
Fiber helps slow down digestion; when included with regular meals and snacks it can help promote a sense of fullness and satisfaction. Because meals and snacks that have fiber digest more slowly, any carbs eaten will also digest slower. This can help the energy you get from carbs last you longer. And, because this causes blood glucose to have a slower, more steady rise instead of a spike and crash that might happen with simple carbs consumed alone, including fiber is incredibly helpful for folks who have PCOS & insulin resistance as well as gestational diabetes.
Soluble fiber can help lower cholesterol. Our bodies excrete excess cholesterol in the form of bile, which is used to break down food in the gut and then is reabsorbed with the food we ate as it moves down the GI tract. However, fiber can bind some of that bile, and since we can’t absorb fiber, we can therefore poop out some of that excess cholesterol. Cool right?? What’s even cooler (nerd alert) is that because many hormones like estrogen are made from cholesterol, our bodies actually use the same pathway to excrete excess hormones. So, for folks who may struggle with excess estrogen like in the cases of PMDD or endometriosis, including adequate fiber can help promote hormone balance.
Is it possible to have too much fiber?
Yes, it is possible to have too much fiber. One study found that very high fiber diets may be linked to anovulation in premenopausal women. A variety of factors could be at play here (including that fiber helps us get rid of excess hormones as explained above), and the researchers recommended further investigation.
What I often see in my clients with hypothalamic amenorrhea (or, a missing period due to undereating and overexercising) is an overemphasis on fiber-rich foods, because these are seen as the “best” or “healthiest” by diet culture. What ends up happening is that there is not enough room for energy dense foods, and we’re left with an underconsumption of carbs and fat. So, in the case of HA, we might actually want to focus on more flexibility with foods that don’t have fiber.
I also see that some clients who have sensitive GI tracts and struggle with gas or bloating may benefit from decreasing their emphasis on fiber. Remember, gut bacteria CAN digest fiber, and they produce gas as a biproduct. Usually, it’s reducing added fiber found in supplements, bars, and breakfast cereals that does the trick here, but we might also discuss allowing room for simpler carbs without fiber, or shifting the focus on vegetables at meals slightly.
Furthermore, the gut actually uses a significant amount of energy to perform it’s regular functions; some folks who are undereating and also struggle with constipation or diarrhea may also want to take a good look at their fiber intake and see if they might need to reduce it in order to make room for more energy dense foods.
When it comes to fiber, it’s all about finding a balance for you and your needs!
What foods have fiber?
The foods that have fiber include all fruits and vegetables, whole grains, nuts and seeds, and legumes (beans, peas and lentils). Note that many of these foods (fruits, starchy vegetables, whole grains and legumes) also contain carbs! Not restricting carbohydrates in your eating pattern is a great first step to consuming enough fiber.
While they have a time and a place, most folks do not need a fiber supplement to get adequate fiber in their diet.
Including a few sources of fiber that you enjoy at your meals and snacks throughout the day can help you increase your fiber intake without relying on a supplement. While some foods have more fiber than others, that doesn’t make certain fruits or certain whole grains any “better” than others. Nutrition is complex, and we don’t want to hyper-focus on one aspect of it! Variety is key in not getting bored and providing your body with full nourishment.
Looking for high fiber meal ideas? Try these!
Whole grain toast with peanut butter and a berry smoothie
Chia seed pudding with fruit
Chili - vegetarian or not, it’s usually packed with beans!
Sushi (cooked rolls in pregnancy!) with a side of edamame
Rotisserie chicken with roasted sweet potatoes and Brussels sprouts
Some of my favorite fun snacks to add that contain fiber are:
popcorn (it’s a whole grain!)
apples with peanut butter
trail mix
oatmeal chocolate chip cookies (my not-so-secret tip: use the recipe on the bottom of the Quaker Oatmeal lid!)
chips and guacamole, salsa or cowboy caviar
baby carrots with pita chips and hummus
If you haven’t already, download my free Guide to Easy Snacks for Fertility and Pregnancy for more snack ideas!
Tip: When increasing fiber intake, take it slow and make sure you are hydrated!
Your gut might need time to adjust to changes in your eating, so making small changes one at a time can help prevent GI upset. Fiber requires water to move along the GI tract, so getting ~64 fluid oz or 2 liters of water per day (80-100 fluid oz if pregnant or breastfeeding) is important to make sure you can tolerate any increases you make in your fiber consumption.
Looking for support in taking a nuanced look at your fiber intake on your reproductive health journey?
I’d love to work with you! I’m currently accepting new clients into my 1:1 program for those looking for a high level of individualized guidance. Click her to read more and apply to work with me.
My online course and community, Fully Nourished Pregnancy is also enrolling! This program is ideal for those who are ready to leave diet culture behind in place of full nourishment during their fertility and pregnancy journey, and want a place to connect with others doing the same. It includes a lesson on building meals and snacks that include fiber, and also goes in depth about ways to add in all sorts of foods for fertility and prenatal health. Click here to read more and sign up today!