Fibre in Pregnancy: Why Your Gut Deserves a Little Extra Support

Written by the Active Iron Team

Pregnancy is full of conversations about what your body needs more of. But one nutrient that often gets overlooked is fibre.

As your pregnancy progresses, your digestive system can start to slow down. Hormonal changes, reduced activity, dietary changes, prenatal vitamins, and iron supplementation can all contribute to uncomfortable digestive symptoms. For many mums-to-be, constipation becomes one of the most common and frustrating pregnancy complaints.

At Active Iron, we know that when digestive comfort suffers, it can affect how you feel day to day. That's why we're passionate about supporting not just healthy iron levels, but overall wellbeing during pregnancy.

In this article, we'll explore:

• Why fibre is so important during pregnancy
• The causes of constipation during pregnancy
• How much fibre you actually need
• Simple ways to increase your fibre intake
• Why hydration matters just as much
• How SylliFlor Psyllium Husk can support digestive health alongside Active Iron

Why Does Constipation Happen During Pregnancy?

If you're struggling to stay regular, you're certainly not alone.

Pregnancy hormones, particularly progesterone, naturally slow down digestion. This allows your body more time to absorb nutrients for your growing baby, but it can also mean food moves more slowly through the digestive tract.

As pregnancy progresses, your growing uterus can also put pressure on the bowels, making regular bowel movements more difficult.

Other factors that may contribute include:

• Reduced physical activity
• Changes in eating habits
• Not drinking enough fluids
• Morning sickness affecting food intake
• Pregnancy supplements

The result? Bloating, discomfort, hard stools, and that all-too-familiar feeling of things simply not moving as they should.

Why Fibre Matters During Pregnancy

Fibre plays an important role in digestive health.

Dietary fibre helps add bulk to stools and supports normal bowel function, helping food move through the digestive system more comfortably.

A high-fibre diet may help support:

• Regular bowel movements
• Digestive comfort
• Healthy gut function
• Feelings of fullness after meals
• Overall wellbeing during pregnancy

Many women unknowingly consume less fibre than recommended, making it even more important to be mindful of intake during pregnancy.

How Much Fibre Do You Need?

According to NHS guidance₁, adults should aim for approximately 30g of fibre per day as part of a healthy, balanced diet.

Good sources of fibre include:

• Wholegrain cereals
• Oats
• Wholemeal bread
• Fruit and vegetables
• Beans and lentils
• Nuts and seeds

While increasing fibre intake is beneficial, it's generally best to do so gradually to allow your digestive system time to adjust.

Don't Forget Fluids

Fibre and hydration work hand in hand.

Without enough fluid, increasing fibre intake can sometimes make constipation worse rather than better. Drinking plenty of water throughout the day helps fibre do its job effectively and supports normal bowel function.

A simple rule of thumb: if you're increasing your fibre intake, remember to increase your fluid intake too.

Fibre and Iron: Finding the Right Balance

Iron requirements increase significantly during pregnancy, and maintaining healthy iron levels is important for both maternal health and your baby's development.

Many women are understandably concerned about the digestive side effects sometimes associated with iron supplementation.

At Active Iron, our patented iron novel iron complex is designed to be gentle on the stomach and is clinically proven to increase iron levels₂ while helping to avoid common gastrointestinal side effects associated with traditional iron supplements, including constipation and nausea.

However, digestive health during pregnancy is multifactorial, and even women using well-tolerated iron supplements may still benefit from ensuring adequate fibre intake as part of their overall pregnancy wellness routine.

Why We Like SylliFlor Psyllium Husk

When it comes to increasing fibre intake, one option we often recommend discussing with your healthcare professional is SylliFlor Psyllium Husk.

Psyllium husk is a natural source of soluble fibre that absorbs water and helps support normal bowel function.

• SylliFlor can be an easy way to help increase daily fibre intake when dietary fibre alone isn't enough.

Many pregnant women choose to use psyllium fibre:

• During the first trimester when routines can be unpredictable
• Throughout pregnancy to support digestive comfort
• Alongside iron supplementation as part of a balanced approach to gut health
• Following birth when digestive regularity may be a concern

As with any fibre supplement, it's important to take it with plenty of water and follow the manufacturer's instructions.

If taking both iron and fibre supplements, consider spacing them apart by at least one to two hours to support optimal absorption.

Simple Daily Habits for a Happier Pregnancy Gut

• Small changes can make a big difference
• Start the day with a fibre-rich breakfast
• Include fruit and vegetables with every meal
• Stay well hydrated
• Keep active where appropriate
• Choose an iron supplement designed to be gentle on the gut
• Consider additional fibre support such as SylliFlor Psyllium Husk if needed

The Bottom Line

Digestive changes are a normal part of pregnancy, but that doesn't mean you have to simply put up with them.

A combination of adequate fibre, good hydration, gentle movement, and a pregnancy-friendly iron supplement can go a long way towards helping you feel more comfortable throughout your pregnancy journey.

At Active Iron, we're committed to supporting women with clinically proven iron supplementation that works effectively while being gentle on the gut. And when it comes to maintaining regularity, SylliFlor Psyllium Husk can be a valuable addition to an overall digestive wellness routine.

References

1. NHS UK. How to get more fibre into your diet.

2. Ledwidge, M. et al. PRECISION Study. Int J Clin Pharm (2023) https://doi.org/10.1007/s11096-023-016407

Food supplements are not a substitute for a varied diet and a healthy lifestyle. Contact your doctor/pharmacist if you have any concerns.