Whole Grains

Nutrients

Fibre, Calcium, Iron, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Potassium, Zinc

Pregnancy

Barley can be eaten in small amounts during pregnancy. It helps lower cholesterol, blood pressure, and blood sugar. Avoid eating barley in large amounts due to the small risk of miscarriage. Avoid sprouted barley due to the risk of bacteria that may cause infections.

Postpartum

The nutrients in barley are excellent for your skin and hair.

Breastfeeding

Some mums find that consuming barley increases their milk production. You could try adding whole barley to soups, salads, and stew to boost breast milk supply.

Nutrients

Antioxidants, Fibre, Proteins, Phytonutrients, Vitamin E, Phosphorus, Carbohydrates, Zinc, Potassium

Pregnancy

Mum-to-be, you can eat black rice as the vitamin, mineral, and fibre content in this grain is higher than ordinary white rice. Eating black rice can help prevent iron deficiency and anemia and promote baby’s development.

Postpartum

It is fine to eat black rice during the postpartum period. Black rice contains nutriets and antioxidants, all of which can help eliminate iron deficiency and anemia, nourish the body, and refresh energy.

Breastfeeding

Breastfeeding mothers can eat black rice. It contains several nutrients and antioxidants that aid in increasing immunity and nourishing your body.

Nutrients

Fibre, Calcium, Iron, Thiamine, Niacin, Folate

Pregnancy

If you must consume bread during pregnancy, opt for brown or wholemeal bread. White bread usually contains high proportions of gluten, and can aggravate constipation.The nutrients and fibre present in wholemeal bread can cater to the needs of a pregnant mum-to-be.

Postpartum

It’s fine to eat bread after giving birth, but opt for brown or wholegrain for a fibre boost. The carbuhydrates in bread will give you energy needed to recover.

Breastfeeding

Breads labelled “wholegrain”, “wholemeal” or “wholewheat” are better than white bread to eat while breastfeeding. The high fibre content in these breads is great for digestive health and will give you high energy levels.

Nutrients

Magnesium, Selenium, Manganese, Phosphorus, Vit B6, Copper, Zinc, Potassium, Calcium

Pregnancy

It has important nutrient content like magnesium, selenium, and manganese, making it a superfood if taken in moderation. But daily consumption of brown rice is not considered safe because it contains a high amount of arsenic which increases the risks of premature death of the fetus.

Postpartum

Brown rice is a high source of fiber which helps regulate bowel movement. It also helps prevent postnatal depression.

Breastfeeding

Brown rice provides your body the calories it needs to make the best-quality milk for your baby. It also keeps your energy levels high.

Nutrients

Calcium, Iron, Zinc, Phosphorus, Copper, Fibre, Protein, Mangenese, Magnesium, Carbohydrates, Antioxidants

Pregnancy

Buckwheat is a great source of dietery fibre and protein. So mummy-to-be, if you have no known allergy to this, you can safely consume it during pregnancy. Buckwheat helps improve immunity, lower cholesterol, improve digestion, and stimulate the baby’s brain development.

Postpartum

Buckwheat contains many essential nutrients and antioxidants that are needed by postpartum mothers. This grain has fibre, and aids in healthy digestion, which is something you need, mummy!.

Breastfeeding

Breastfeeding mums, if you like it, have it. Buckwheat contains essential nutrients and antioxidants that can improve vision, regulate blood sugar and blood lipids, and prevent iron deficiancy anemia.

Nutrients

Fiber, Manganese, Magnesium, Iron, Niacin, Vitamin B, Folate

Pregnancy

Bulgur combats constipation and the low-blood-sugar crashes that lead to headaches, fatigue, and mood swings. It also contains a variety of essential nutrients which are needed by expectant moms and their growing babies. But Bulgur is a wheat product; anyone with a wheat or gluten allergy or intolerance should not eat it.

Postpartum

Bulgur is a fiber-rich whole grain; it may have a positive impact on heart health, weight loss, blood sugar control, and digestive health. It is an excellent addition to a new mom’s diet.

Breastfeeding

Bulgur is a superfood that contains vitamins and minerals for both you and your baby. It provides a healthy dose of fiber. Breastfeeding women need additional fiber to aid with digestion which is why it’s a great addition to your diet.

Nutrients

Carbohydrates, sugar

Pregnancy

If you’re pregnant and you’re craving cake, go ahead and eat a slice (or two). Cake flour contains very little nutrients and often has added sugar, so please go easy on the cake if you have high blood sugar levels.

Postpartum

If you’re not allergic to cake flour, it’s okay to eat a slice or two of cake during your confinement period. Other than tasting delicious, cake make out of cake flour has very limited nutritional value.

Breastfeeding

Cake flour is mainly used for making cake, and while it’s fine to indulge in a slice or two, there’s very little nutritional benefit for you other than maybe a swift boost of energy.

Nutrients

Folates, Thiamin, Vitamin B6, Riboflavin, Pantothenic Acid

Pregnancy

During pregnancy, avoid eating cassava. Cyanide substances in cassava when not cooked properly can negatively affect you and your developing baby. Raw or uncooked cassava is the most toxic and can cause food poisoning.

Postpartum

Avoid eating cassava after giving birth. A postpartum body is sensitive and in recovery. Cyanide substances in cassava, especially when undercooked, can release toxic hydrocyanic acid in the body.

Breastfeeding

Breastfeeding mothers should avoid eating cassava as it might contain cyanide substances, especially when undercooked or raw.

Pregnancy

Mums-to-be can eat cereal. Always choose those made with wholegrains and avoid those with added sugar. The fibre present in cereal can help relieve constipation and morning sickness and stimulate baby’s development.

Postpartum

After pregnancy, mums can continue to eat cereal. Choose those made out of wholegrains and avoid those with lots of added sugar. A good, wholegrain cereal can help ease digestive issues, including constipation.

Breastfeeding

A bowl of wholegrain cereal with low-fat milk and fruits is a great breakfast or snack option for hungry breastfeeding mums. The fibre in cereal will help prevent constipation and you will also get energy from the carbohydrates present in cereal.

Nutrients

Folate, Protein, Fibre, Iron, Carbohydrates

Pregnancy

A natural source of folate, chickpeas are an ideal food for pregnant women to consume. Folate can help prevent neural tube disorders in developing babies. Because these legumes contain iron, they help boost your red blood cell count, supporting a healthy pregnancy. Chickpeas along with tahini are the two main ingredients in hummus. Avoid shop-bought hummus though, as tahini has been linked to food poisoning outbreaks.

Postpartum

Go ahead and snack on chickpeas during your postpartum recovery period. High in folate, carbohydrates and other nutrients, chickpeas promote overall recovery and healing. Use them in a homemade hummus.

Breastfeeding

You can eat chickpeas without a problem while breastfeeding. Vegetable sticks or crackers with a homemade hummus dip are the ideal snack for hungry breastfeeding mums, providing you with vital nutrients, including natural carbs for an energy boost.

Nutrients

Zinc, Magnesium, Potassium, Phosphorous, Iron, Manganese, Thiamin, Protein, Soluble Fibre, Vitamin B

Pregnancy

In Korea and Japan, cold noodles are extremely popular. The nutrients in cold noodles help supply energy for your baby’s development and help the placenta grow. The folic acid in these noodles helps prevent birth defects in your baby.

Postpartum

You can eat cold noodles in the postpartum period. They can help lower cholesterol and sugar levels. Also it is a good option for those with celiac disease or non-celiac gluten sensitivity, since cold noodles don’t contain gluten.

Breastfeeding

Mums who are breastfeeding can eat cold noodles. They are a great option for those sensitive to gluten, and they can give you much-needed energy to nurse your baby.

Nutrients

Fibre, Vitamin B, Lutein, Vitamin E, Magnesium

Pregnancy

Corn is safe for consumption during pregnancy. It helps prevent cardiovascular disease, constipation, and especially boosts baby’s brain development. It is also good for your and baby’s skin.

Postpartum

After giving birth, you can continue to include corn in your diet. It can help with that notoriously hard first bowel movement and improve memory and vision.

Breastfeeding

If you’re breastfeeding, add some corn to your diet to improve your digestive health, prevent cardiovascular and cerebrovascular diseases, and provide energy for you to continue nursing.

Nutrients

Thiamin, Niacin, Selenium, Folic Acid, Manganese, Sodium, Protein, Choline, Folate, Calcium, Magnesium, Potassium, Selenium

Pregnancy

Couscous keep your heart healthy and active. It is also useful in boosting the immunity level. It improves your metabolism. But couscous is not gluten-free. It would not be safe for someone with allergy or celiac disease.

Postpartum

Couscous is helpful during postpartum as it provides large amounts of protein. It is an integral part of healing wounds and in the metabolism of enzymes that assist in repairing wounds both externally as well as internally.

Breastfeeding

You can add couscous to your nutritionally balanced meal. It is an important source of energy.

Nutrients

Calories , Fat , Sodium , Potassium , Dietary fiber, Vitamin A, Vitamin C, Calcium, Iron, Vitamin B-6, Magnesium

Pregnancy

Cumin contains terpenes, phenols, and flavonoids which help in various gastric disorders, acidity and upset stomach are common during pregnancy. Its strong flavouring agents can help you to deal with morning sickness and insomnia.

Postpartum

Cumin seeds or jeera contains antoxidants which are beneficial for your health.

Breastfeeding

Cumin seeds boost milk supply but make sure to have them in moderation.

Nutrients

Protein, Fat, Carbohydrates, Fibre

Pregnancy

Eight-treasure porridge can improve digestion and give you energy. Just be sure not to add any sugar or soy sauce to the porridge to avoid an excess of sodium.

Postpartum

Postpartum mummies can eat eight-treasure porridge. The barley, black sesame, sunflower seed, raisin, red skin peanut, and red dates found in this porridge help you recover strength and are good for your hair and skin. If you want to make it even more nutritious, add coarse grains that are rich in vitamins and fibre.

Breastfeeding

Breastfeeding mummies can eat eight-treasure porridge. It acts as a breast milk booster for some mummies. Eight-treasure porridge contains a variety of cereals and beans, which provide nutrients needed by breastfeeding mother. However, do not add too much sugar or salt into the porridge.

Nutrients

Calcium, Phosphorus, Magnesium, Potassium, Iron, Zinc, Thiamin, Riboflavin, Niacin, Vitamin B-6, Folate, Fiber, Carbohydrates

Pregnancy

Flat rice noodles are safe for consumption as part of a balanced diet for pregnant women. Noodles on their own contain less nutritive value, but when vegetables and meat are added, they are a healthy option. Avoid noodles with high salt and sugar content.

Postpartum

You may eat flat rice noodles during the postpartum period in controlled portions. High in carbs, these noodles will boost your energy and strength. Balance it out with added vegetables.

Breastfeeding

You can eat flat rice noodles during breastfeeding, but in controlled portions. As noodles have minimal nutrients, eating them on their own could cause unnecessary weight gain. The carbohydrates in flat rice noodles will give you energy.

Nutrients

Omega-3 fatty acids, Carbohydrates, Protein, Fibre, Antioxidants, Thiamine, Copper, Molybdenum, Magnesium, Phosphorus

Pregnancy

Although flaxseed is a wonder food, it may affect hormone levels in a pregnant mum. There is not enough scientific evidence as yet as to the effects of flaxseed during pregnancy so it is best to consult your doctor if you want to consume it.

Postpartum

It is safe for new mums to consume flaxseed. Touted as a wonder food, it is believed to prevent heart disease, cancer, stroke and diabetes. It is also high in good fats and fibre. Have it sprinkled on your salads and yogurt.

Breastfeeding

There is no conclusive studies done as to whether or not flaxseed is safe for a breastfeeding mum. Some studies say flaxseed can increase milk supply whilst others recommend that lactating mothers do not take flaxseed. Please consult your doctor if you are breastfeeding and you want to take flaxseed.

Nutrients

Protein, Fat, Calcium, Iron, Phosphorus, Vitamin B1, Vitamin B2, Niacin

Pregnancy

Pregnant women can eat glutinous rice, but it is recommend to only eat it in limited quantities because it can be hard to digest. It is also high in sugar content, which can put pregnant women at risk of gestational diabetes.

Postpartum

After birth, you can eat glutinous rice in moderation. High in carbohydrates, it can give you a much-needed energy boost. However, since this rice is high in sugar, eat only in moderation.

Breastfeeding

You can eat glutinous rice when breastfeeding as its high carbohydrate and natural sugar content will give you energy. Just remember to consume in limited amounts, especially if you have high blood sugar.

Nutrients

Protein, Fat, Sugar, Calcium, Phosphorus, Iron, Niacin

Pregnancy

Glutinous rice flour is rich in nutrients needed by pregnant women. But because glutinous rice flour is typically hard to digest, it is best advised to consume in controlled amounts and sparingly.

Postpartum

Because glutinous rice flour is full of nutrients such as proteins and iron, it essentially helps in post-birth recovery, strengthens your body and speeds up nutrient absorption. However, do avoid overconsumption of glutinous rice flour to constipation and increased blood sugar levels.

Breastfeeding

Glutinous rice flour is rich in several body-strenghthening nutrients. It is also said to help stimulate your body’s immunity. Eat in moderation due to its high sigar content.

Nutrients

Calcium, Iron, Zinc, Phosphorus, Copper, Fibre, Vitamin B1, B2, Vitamin E, Selenium

Pregnancy

Mummy-to-be, you can eat highland barley. It is rich in nutrients that help your baby’s healthy development. It can also help prevent cardiovascular diseases and diabetes. However, highland barley may be tough to digest, so ensure to cook it properly.

Postpartum

Highland barley has many nutrients and vitamins that strengthen the body and push for faster recovery. It is also high in calcium, which can enhance your immunity. Just make sure that it is cooked properly as it can be difficult to digest.

Breastfeeding

Breastfeeding mothers can eat highland barley. It is rich in several nutrients and vitamins that enhance your immunity.

Nutrients

Protein, Niacin, Vitamin B5, Vitamin B6, Phosphorus, Magnesium, Zinc

Pregnancy

Mums-to-be, indica rice is good for you. The nutrients it contains can boost your immunity and your baby’s development at the same time.

Postpartum

Eating indica rice porridge with meat and vegetables is a great way to regain your strength after the strain of childbirth. However, make sure that your porridge doesn’t have too much added sugar and salt.

Breastfeeding

Breastfeeding mums can eat indica rice. It gives you energy and boosts your immune system.

Nutrients

Calcium, Phosphorus, Iron, Niacine, Thiamine, Riboflavin, Protein, Amino Acids

Pregnancy

Adlay is not safe to eat during pregnancy. Research suggests that it can cause the uterus to contract, resulting in potential miscarriage.

Postpartum

New mothers should stay away from adlay as can cause constipation and cramping, which will hinder your recovery.

Breastfeeding

For the same reasons pregnant women and postpartum mummies should stay away from adlay, nursing mummies should also keep it out of their diets. There is no known research to tell whether if it is safe to use Adlay during breast-feeding, but stay on the safe side and avoid use.

Nutrients

Folate, Iron, Copper, Manganese, Potassium, Vitamin K1

Pregnancy

Rich in fibre, folate, iron and minerals, kidney beans should be in every pregnant woman’s diet. The iron in kidneys beans helps eliminate iron defiencies, while the folate helps rule out conditions like spina bifida in your baby. Fibre in these beans keeps your digestive system healthy. Just watch out for extra gas!

Postpartum

Kidney beans are a good food to eat during the postpartum recovery period. Nutrients they contain like iron and carbohydrates help speed up the healing process and provide much-needed energy to the new mum.

Breastfeeding

Kidney beans are a very healthy addition to breastfeeding mums’ diets. Packed with iron, folate, vitamins, minerals and fibre, these little legumes give energy, boost immunity and improve digestive health.

Nutrients

Vitamins, Zinc, Copper, Magnesium, Calcium, Mangenese, Fibre, Vitamin B, Antioxidants, Phosphorus, Selenium, Folate

Pregnancy

Millet is rich in nutrients which makes it ideal for pregnant mothers to eat. It supplies energy for baby’s development and aids placenta growth, too.

Postpartum

Millet is full of amino acids other nutrients that help your body to heal and restore much-needed strength. So go ahead and add millet to your meal, mummy.

Breastfeeding

Whole-grains, including millet, provide important minerals for you and your baby. It’s also easy to digest and also increases breast milk production for many mums.

Nutrients

Protein, Fat, Fibre, Phosphorus, Potassium, Magnesium, Iron, Calcium, Vitamin A, Vitamin B-12 (cobalamin), Vitamin D, Choline, Betaine

Pregnancy

Mums-to-be, you can continue having your favourite noodles during pregnancy. Opt for those less in salt and sugar, and home-made if possible. They are rich in minerals and protein which can help stimulate digestion, improve your physical strength, and may improve your baby’s brain development.

Postpartum

Noodles are fine to eat after you’ve given birth, mummies! Comforting and nourishing, your favourite noodle dish will bring you energy to recover well after childbirth. Remember to add less oil and salt when cooking, and opt for those less in added salt and sugar, and home-made if possible.

Breastfeeding

You can also eat noodles during breastfeeding. Noodles contain many nutrients that help boost your energy (which you will need a lot of while breastfeeding). Opt for those less in salt and sugar, and home-made if possible.

Nutrients

Fibre, Vitamin B/E, Folic Acid, Potassium, Iron, B-glucan

Pregnancy

Mums-to-be, oatmeal is a great breakfast option for you. It can prevent constipation during pregnancy, makes your skin healthier, and help relieve morning sickness symptoms.

Postpartum

Oatmeal will help you heal faster and give you energy and strength. Avoid eating instant oatmeal and opt for rolled or steel-cut oats.

Breastfeeding

Oatmeal is considered as a breast milk booster, so go ahead and eat a bowl of it for breakfast every day.

Nutrients

Vitamin B6, Carbohydrates, Copper, Vitamin C, Potassium, Fibre, Phosphorus, Iron, Vitamin B5, Vitamin B9, Magnesium, Vitamin B3, Vitamin B2, Zinc

Pregnancy

Pregnant women can eat purple yam in controlled amounts. The nutrients it contains help improve immunity, relieve constipation and give you good skin skin. However, purple yam is not easy to digest, and excessive consumption might cause stomach bloating and pain.

Postpartum

You can eat purple yam in moderation during the postpartum period for a boost of energy. However, note that this carbohydrate is not easily digestible and can cause stomach discomfort if eaten in large quantities.

Breastfeeding

Like most carbohydrates, purple yam is okay for breastfeeding mothers to consume. However, it should be eaten in moderation in order to avoid stomach discomfort. It can help improve immunity, prevent gastrointestinal, improve vision, and skin condition.

Nutrients

Amino Acids, Calcium, Iron, Phosphorous, B Vitamins, Vitamin E, Fibre, Folic Acid, Selenium, Magnesium, Zinc

Pregnancy

The superfood quinoa is safe for consumption during pregnancy. It provides a good supply of nutrition for pregnant women and its nurtrients boost your baby’s overall development, including brain growth.

Postpartum

After giving birth, your body will be seeking plenty of nutrients and minerals to replenish what is lost. Quinoa can give you the nutrients your body needs for optimum recovery after birth. High in fibre and low in sugars, quinoa can also prevent maternal constipation.

Breastfeeding

When breastfeeding, mothers can eat quinoa. It can make up for the loss of calcium and prevent osteoporosis.

Nutrients

B Vitamins, Niacin, Manganese, Phosphorus

Pregnancy

Rye is rich in minerals and vitamins which can be truly nutritious for both you and your baby. The fibre present in rye can help relieve constipation. But if you have a gluten allergy you should avoid rye.

Postpartum

Although Rye is rich in nutrients, if you have a gluten allergy you should avoid rye.

Breastfeeding

Rye boost milk supply, and give more energy with their abundant B vitamins and minerals. But if you tend to have food sensitivities, you may have more severe reactions or it can pass on to your baby whilst breastfeeding.

Nutrients

Carbohydrates, Dietary Fibre, Proteins, Potassium, Gluten free, Thiamin, Riboflavin, Niacin, Vitamin B6 (pyridoxine) and E, Folate, Pantothenic Acid, Iron, Zinc, Magnesium, Phosphorus, and Selenium

Pregnancy

Sorghum, an “ancient grain”, is rich in proteins, vitamins, and other nutrients that are highly beneficial for mums-to-be as well as baby. Combined, these nutrients help prevent birth defects of your baby’s brain and spinal cord and also aid in the prevention of anemia in you, mum-to-be.

Postpartum

New mums can eat sorghum because it is rich in nutrients and minerals that will give you energy and help nourish your body after childbirth.

Breastfeeding

Breastfeeding mummy, sorghum is a wonderful grain to add to your diet as it is gluten-free and also nutrient-rich. In can also help control cholesterol.

Nutrients

Fibre, Calcium, Manganese, Iron, Folate

Pregnancy

Pregnant mummies can eat well-cooked tapioca in moderation. It is rich in nutrients that boost your immunity, and can also help with your baby’s brain development. Avoid eating raw or under-cooked tapioca.

Postpartum

It’s okay to eat well-cooked tapioca after you’ve just given birth. Because of its high starch content, it will give you much-needed energy to recover from the birth process. You should avoid it if you have high blood sugar though, as starch converts to sugar once consumed.

Breastfeeding

Tapioca is considered to be a galatagogue, or breast milk booster. Because it is rich in carbohydrates, it will also give you energy. You should avoid it if you have high blood sugar though (like in pregnancy), as starch converts to sugar once consumed.

Nutrients

Protein, Fibre, Zinc, Iron, Carbohydrate, Vitamin E, Riboflavin, Niacin, Calcium, Phosphorus, Potassium, Sodium

Pregnancy

Consume Thai rice in small quanities when pregnant, but do not pair it with alkaline food (e.g. fruits, nuts) as this will interfere with the absorption of nutrients. It can boost your immunity, and stimulate baby’s growth and development.

Postpartum

New mums can eat Thai rice, but don’t combine it with alkaline food (e.g. nuts, fruits), as this will interfere with the absorption of nutrients. The carbohydrates in Thai rice porridge can give you energy to recover faster.

Breastfeeding

Relish your Thai rice while breastfeeding and enjoy the energy it give you! Don’t combine it with alkaline food (e.g. nuts, fruits), as this will interfere with the absorption of nutrients.

Nutrients

Protein, Carbohydrates, Iron, Phosporus, Potassium, Calcium

Pregnancy

One of the most popular Asian staple foods is vermicelli. It contains plenty of nutrients to boost your health in pregnancy, relieve morning sickness, and stimulate baby’s healthy development.

Postpartum

You can eat vermicelli during the months after birth. The nutrients present in it can help strengthen your postpartum body and replenish blood, especially if you bled a lot during delivery.

Breastfeeding

Vermicelli can definitely be part of your diet during breastfeeding. Cooked in a hearty soup, it is comforting and can give you a calcium boost.

Nutrients

Proteins, Carbohydrates, Dietary Fibre, Thiamin, Riboflavin, Niacin, Vitamin B6 and E, Potassium, Iron, Magnesium, Phosphorus

Pregnancy

Mums-to-be, wheat bran is an excellent source of fibre and can ease pregnancy digestion issues. The nutrients it contains are great for your skin and hair. The vitamins in wheat bran can also boost your baby’s health, especially vision development.

Postpartum

Rich in fibre, vitamins and minerals, and low in calories, wheat bran is a great food for new mothers. It promotes good digestive health, and has antioxidant and cancer-fighting properties. Start slow, then increase gradually to let your body adjust to all the extra fibre.

Breastfeeding

Whole grains like wheat bran are excellent for breastfeeding mums, because they’re rich in fibre and vitamins and minerals. However, wheat bran could make your baby gassy. If you notice your baby feeling gassy or bloated, keep track of your food to see if your wheat bran intake could be the culprit.