Pregnancy nutrition
High-fiber foods for pregnancy
The pregnancy AI for fiber is 28 g a day. Beans, berries and seeds carry the most per serving.
9.8 gChia seeds
1 oz35% of daily target
8 gRaspberries
1 cup29% of daily target
7.8 gLentils, boiled
½ cup28% of daily target
7.5 gBlack beans, boiled
½ cup27% of daily target
6.5 gKidney beans, canned
½ cup23% of daily target
6.2 gChickpeas, boiled
½ cup22% of daily target
6 gBarley, cooked
1 cup21% of daily target
5.5 gPear
1 medium20% of daily target
Per serving. % of the 28 g pregnancy AI.
Add it gradually
ACOG suggests building up fiber slowly, to about 25 g a day, to ease constipation.
Drink with it
Fiber works best with plenty of water through the day.
Swap in whole grains
Barley, oats and whole-wheat pasta add more fiber than refined grains.
Keep going
In the Alma app
Pregnancy nutrition, set up for you.
- Choose Pregnancy nutrition as your goal.
- Alma turns calorie counting off by default and applies pregnancy nutrient targets.
- Caffeine starts at a 200 mg daily default.
- Alma’s coach never suggests fasting or a calorie deficit.
Questions
What people ask
How much fiber is needed in pregnancy?
The adequate intake (AI) is 28 g a day during pregnancy. ACOG suggests about 25 g a day, increased gradually, to help with constipation.
Can fiber help with constipation in pregnancy?
ACOG lists more fiber, more water and regular activity as first steps. Ask your care team before taking a laxative or fiber supplement.
Which fruits have the most fiber?
Raspberries (8 g per cup) and pears (about 5.5 g each) are among the highest. Leave the skin on pears and apples.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. Fiber per serving is computed from USDA FoodData Central. The 28 g AI (National Academies) and ACOG’s 25 g constipation advice are both shown; neither is a medical limit. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
- National Academies. Dietary Reference Intakes: Macronutrients and water (summary table)
- National Academies. Dietary Reference Intakes for Energy (2023), summary of macronutrient EARs and RDAs
- ACOG. What can help with constipation during pregnancy?
- USDA FoodData Central, SR Legacy (amounts per serving computed from per-100 g values)
Eat well for two, without the guesswork.
Alma tracks fiber in every meal you log by photo, voice or text, against your pregnancy target.