Gluten-Free Diet During Pregnancy

Fiber

Since you’re more likely to get constipated during pregnancy, make your goal at least 25 grams of fiber (and plenty of water) per day. Your go-to foods include:

  • Legumes (get 10 to 16 g of fiber per cup of cooked beans, lentils or split peas)
  • Brown rice (3.5 g in 1 cup cooked); note that it contains some arsenic — so while having some rice in your diet is fine, you wouldn’t want it to be your only source of fiber
  • Nuts (3 g in 1 once)
  • Fruits and veggies (5 g in one large apple; 4 g in 2 large kiwis; 3 g in an orange; 3 g in one medium stalk of broccoli; 3 g in 3/4 cup cut green beans; 4 g in one medium sweet potato)

Easing Nausea

Early in your pregnancy, nausea may cause carb cravings — which means you may long for a piece of bread or a few crackers to ease the quease. The trick? Stock up on gluten-free bread and cracker alternatives; you should have your pick (even a gluten-free aisle!) at most grocery stores.

The Bottom Line

Between nausea, constipation and an increasingly limited selection of foods in your fridge, it can seem trickier than ever to get a balanced diet when you’re expecting. But rest assured, by eating a variety of foods from all food groups — proteins, fruits, vegetables, dairy/dairy alternatives and grains — you can get all the nutrients you and your growing baby need.

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