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Dietary fibre: digestion, microbiome and digestive comfort throughout motherhood

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Digestive comfort and regular transit

dietary fibres are the first ally for digestive transit, particularly valuable during pregnancy and the postpartum period. They help relieve constipation that is common during these times and support the prevention of digestive discomfort.

Satiety, slow-release carbohydrates and dietary balance

thanks to their satiating effect, fibres help manage appetite, slow the absorption of carbohydrates and contribute to the prevention of type 2 diabetes. A valuable asset for new mums whose daily lives leave little room for structured meals.

Often insufficient intake in France

according to ANSES, the adequate intake is 30 g per day for adults, compared with an average of 20 g in France. A simple reason to include more fruit, vegetables, pulses and wholegrains to support gut health.

Origin and description

Dietary fibre consists of components found in plant-based foods, such as fruit, vegetables, wholegrains, legumes, seeds and nuts.

Non digérées par les enzymes humaines, elles atteignent le côlon où elles jouent un rôle clé dans le transit, le microbiote intestinal et la satiété. On distingue les fibres solubles, qui forment un gel, et les fibres insolubles, qui augmentent le bol fécal. Les besoins augmentent en grossesse et en post-partum, périodes où la constipation est très fréquente. Les céréales complètes, les fruits avec peau et les légumineuses concentrent davantage de fibres que leurs équivalents raffinés.

Dans l'alimentation, les fibres alimentaires sont partout : fruits frais et secs, légumes verts à feuilles, légumes racines, légumineuses, céréales complètes, graines et oléagineux. Voici des ordres de grandeur utiles pour comparer les sources :


Teneur en fibres (pour 100 g)

  • Son d'avoine : environ 15 g
  • Flocons d'avoine : environ 10 g
  • Amandes : environ 12 g
  • Lentilles cuites : environ 8 g
  • Pois chiches cuits : environ 7 g
  • Framboises : environ 6 g
  • Pomme avec peau : 2 à 3 g
  • Riz blanc cuit : moins de 1 g

Certains aliments concentrent à la fois fibres solubles et insolubles, comme l'avoine ou les fruits avec peau. Pour bien profiter de leurs bienfaits, il est essentiel de consommer suffisamment d'eau, sans quoi les fibres peuvent ralentir le transit. Les régimes occidentaux modernes restent souvent en deçà des recommandations.

En complément alimentaire et en snack fonctionnel, les fibres se retrouvent sous plusieurs formes : poudre de psyllium, son d'avoine, inuline, fibres ajoutées à des barres ou granolas. Privilégiez des produits naturellement riches en fibres, à base de céréales et graines complètes. C'est l'approche retenue par Jolly Mama dans ses snacks pensés pour la maternité, dans ses granolas et porridges riches en fibres comme Tomato Croq ou Porridge Forever, et dans Jolly Bread, un pain nordique sans gluten enrichi en psyllium.

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Products containing it

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  • snacks for pregnant women Pregnancy Discovery
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  • Granola Matcha – matcha green tea flavour Anatae, made in France, gluten-free Mamatcha
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  • Mama moonies (formerly Milk moonies) visuel snack moringa allaitement
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  • Porridge Forever Porridge Forever
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Why is dietary fibre your ally throughout motherhood?

  • Regular daily bowel transit

    Support normal bowel transit, particularly valuable during pregnancy and post-partum.

  • Satiety and controlled appetite

    They help prolong satiety between meals — a practical benefit for new mothers.

  • Gut microbiome support

    Their fermentation by colon bacteria nourishes a balanced microbiome.

  • Glycaemic regulation and prevention of diabetes

    They slow the absorption of carbohydrates and contribute to the prevention of type 2 diabetes.

  • Prevention of cardiovascular disease

    Regular consumption contributes to a balanced lipid profile and to the prevention of cardiovascular disease.

How does it work? (The science bit)

Dietary fibre acts at several levels of the digestive tract. In the small intestine, soluble fibre forms a viscous gel that slows the absorption of carbohydrates and contributes to the prevention of type 2 diabetes. Once in the colon, it is fermented by the gut microbiota, producing short-chain fatty acids such as butyrate, which nourish intestinal cells and support the gut barrier.

Insoluble fibre increases stool bulk and stimulates intestinal movement, which explains its effectiveness against constipation, which is common during pregnancy and the postpartum period. The Cochrane review confirms the benefit of increasing fibre intake, alongside good hydration. A recent study highlights a link between high fibre intake and a reduced risk of colorectal cancer and heart disease. In products such as Tomato Croq, Jolly Bread, Porridge Forever and Choco Nut by Jolly Mama, several sources of wholefood fibre are combined.

Key takeaway: ANSES recommends 30 g of fibre per day, compared to an average intake of 20 g in France. Vary your sources (legumes, wholegrains, fruit, seeds, nuts), increase intake gradually and make sure to stay well hydrated. Fibre helps relieve constipation during pregnancy and the postpartum period, and supports blood sugar regulation in cases of gestational diabetes.

ANSES - Les fibres alimentaires : définitions, méthodes de dosage, allégations (2002)

van der Schoot A. et al. - The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis, American Journal of Clinical Nutrition (2022)

Jewell DJ., Young G. - Interventions for treating constipation in pregnancy, Cochrane Database of Systematic Reviews (2001)

Your questions, our answers.

The golden rule is to vary your sources: vegetables at every meal, wholegrains, a piece of fruit, pulses, seeds or nuts as a snack. Functional high-fibre snacks such as Banana glow or Croquantissime complement your intake. Remember to drink plenty of water.

Oui, les fibres font partie des alliées les plus précieuses pendant la grossesse, période où la constipation est très fréquente. Une revue Cochrane confirme l'intérêt d'augmenter les apports comme première approche. Pour les femmes qui souhaitent un soutien complémentaire, les compléments alimentaires grossesse peuvent s'inscrire dans une approche globale.

Increasing fibre intake too quickly can cause bloating or mild discomfort. Increase gradually over several days and drink plenty of water. Start with soluble fibre (oats, cooked fruit) before moving on to insoluble fibre (bran, raw fruit skins).

Fibre is safe for everyday consumption. In cases of irritable bowel syndrome, some types of fibre may be less well tolerated. If you have a specific digestive condition, seek advice from a healthcare professional.

ANSES recommends 30 grams of fibre per day for adults, compared with an average of 20 grams in France. Here is a typical day to reach 30 g:

  • Breakfast - oat porridge + one apple: 8 g
  • Lunch - portion of cooked lentils: 8 g
  • Snack - 30 g of almonds: 4 g
  • Dinner - portion of green vegetables: 4 g
  • Side dish - buckwheat or quinoa: 6 g

Oui, les fibres sont une excellente alliée du post-partum, période pendant laquelle le transit est ralenti après l'accouchement. Les granolas, porridges et snacks pensés pour le post-partum apportent des fibres complètes en synergie avec d'autres nutriments.

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