Dietary fibre: digestion, microbiome and digestive comfort throughout motherhood

Not digested by human enzymes, fibre reaches the colon where it plays a key role in gut transit, the intestinal microbiota and satiety. A distinction is made between soluble fibre, which forms a gel, and insoluble fibre, which increases stool bulk. Fibre needs increase during pregnancy and the postpartum period, times when constipation is very common. Wholegrains, fruit with skin and legumes contain more fibre than their refined equivalents.

In food, dietary fibre is everywhere: fresh and dried fruit, leafy green vegetables, root vegetables, legumes, wholegrains, seeds and nuts. Here are some useful reference figures to compare sources:

Fibre content (per 100 g)

• Oat bran: approximately 15 g
• Rolled oats: approximately 10 g
• Almonds: approximately 12 g
• Cooked lentils: approximately 8 g
• Cooked chickpeas: approximately 7 g
• Raspberries: approximately 6 g
• Apple with skin: 2 to 3 g
• Cooked white rice: less than 1 g

Some foods concentrate both soluble and insoluble fibre, such as oats or fruit with skin. To make the most of their benefits, it is essential to drink enough water — without adequate hydration, fibre can actually slow digestion. Modern Western diets often fall short of recommended intake levels.

As a food supplement and functional snack, fibre comes in several forms: psyllium powder, oat bran, inulin, fibre added to bars or granolas. Opt for products naturally rich in fibre, made from wholegrains and seeds. This is the approach taken by Jolly Mama in its snacks designed for motherhood, in its fibre-rich granolas and porridges such as Tomato Croq or Porridge Forever, and in Jolly Bread, a gluten-free Nordic bread enriched with psyllium.