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Pregnancy is a beautiful journey—a new life, a little miracle growing inside you, sparking joy and anticipation. But with this magic comes some less enchanting realities—morning sickness, nausea, and vomiting that turn simple routines into hurdles for many mothers-to-be. Are you looking for a natural solution to ease these symptoms? Probiotic foods might just be your new dietary partner!
This blog explores how probiotics can improve both maternal and foetal health, helping you reduce risks during pregnancy. You’ll also discover the best probiotic foods for pregnancy that can be easily incorporated into your diet. So, let’s get started with nourishing your body and nurturing the life within!
Benefits of probiotics during pregnancy
Probiotics are beneficial bacteria that reside in your gut. They work like tiny superheroes, keeping your digestive system healthy and fighting off harmful bacteria. When you're pregnant, a healthy gut microbiome is even more crucial, as it can impact both you and your baby. Here’s how probiotics benefit you during pregnancy:
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Improved digestive function: Probiotics can be fantastic allies for digestion during pregnancy. As your body adapts to support your growing baby, hormone fluctuations and the expanding uterus can disrupt your digestive system, leading to constipation and bloating. Probiotics help maintain regular bowel movements, easing these common pregnancy discomforts.
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Lowered risk of gestational diabetes: Gestational diabetes is a concern for many expectant mothers, affecting blood sugar levels during pregnancy. Probiotics may help regulate metabolism and reduce the risk of metabolic disorders like gestational diabetes and even postpartum weight retention.
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Reduced risk of eczema: Interestingly, studies have linked regular probiotic intake to a lowered risk of eczema in infants. This benefit is thought to be due to improved immune function and the transfer of beneficial microbes during childbirth and breastfeeding.
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Minimised the likelihood of preterm delivery: Emerging studies suggest that probiotics might help reduce the risk of preterm delivery by strengthening maternal health and immune responses. As pregnancy can make you more susceptible to infections, probiotics help keep them at bay, ensuring a full-term pregnancy.
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Alleviated nausea: The nausea and vomiting of morning sickness can be a real challenge for many pregnant women. While the evidence is not conclusive, some studies suggest that probiotics may help reduce nausea in pregnant women by improving overall digestive health and decreasing inflammation.
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Supported foetal development: As a mother, you’re not only supporting your health but also help your baby's development. Consuming probiotics can aid in building the baby's immune and nervous systems, which is crucial for their long-term health. Studies indicate that these beneficial microbes may even enhance neurodevelopmental outcomes.
Feeling intrigued by these benefits? Let's see whether adding probiotics to your pregnancy routine is a safe move for you and your little one!
Is it safe to take probiotics during pregnancy?
Pregnancy brings a whirlwind of advice, from well-meaning friends and family to countless online articles. It’s only natural that you feel overwhelmed by their opinions on what's safe to eat and what to avoid. With so much information swirling around, you might wonder if including probiotics in your diet is both safe and beneficial during pregnancy.
The good news is that taking probiotics during pregnancy is generally considered safe but they may have varying effects depending on individual circumstances. You can get probiotics from both supplements and food sources. For instance, some people may benefit from taking probiotic supplements, while others may get sufficient probiotics from a diet rich in fermented foods.
Ultimately, the best approach to probiotic supplementation during pregnancy depends on individual needs and should be discussed with a healthcare provider.
So, what foods should you be reaching for to get these powerful probiotics? Let’s check out the top picks for a pregnancy-friendly diet!
Also read: Do You Get Your Microbiome from Your Mother?
Best probiotic foods for pregnancy
When it comes to incorporating probiotics into your pregnancy diet, you're spoiled for choices. Several foods are naturally rich in these beneficial bacteria. But are all of them suitable for pregnant women? Let's explore some of the best probiotic foods that can nourish both you and your baby:
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Yoghurt: Opt for yoghurt with live and active cultures. It's a great source of calcium and protein, essential for both you and your baby's growth. You can use yoghurt to create oatmeals and fruit bowls, add it to smoothies, or use it as a base for dips and sauces.
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Kefir: This fermented milk drink is packed with probiotics and can help improve digestion and boost immunity. It's a versatile food that can be enjoyed on its own or used in smoothies and baked goods.
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Kombucha: This fermented tea drink is rich in probiotics and antioxidants. However, it's important to choose low-sugar varieties and consume them in moderation.
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Sauerkraut: This fermented cabbage is a good source of fiber, vitamins, and probiotics. You can use sauerkraut as a side dish, add it to salads, or use it as a topping for sandwiches and hot dogs.
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Kimchi: This Korean fermented vegetable dish is packed with flavour and probiotics. Add it to soups, stews, or enjoy it as a side dish.
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Pickled vegetables: While conventional pickles might be high in sodium and preservatives, naturally fermented or homemade pickles offer probiotics without the unnecessary additives. Look for low-sodium brands or make one at home using a clean, simple brine.
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Tempeh: As a fermented soybean product, tempeh is not only a rich protein source but also supports digestive health with its probiotic content. It can be used in a variety of dishes, including stir-fries, soups, and sandwiches.
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Miso: Miso, a fermented soybean paste, is another way to boost probiotic intake. Its savoury profile works well in soups or as a flavour enhancer for different recipes, adding both taste and health benefits.
Now, do not rush over and grab these foods from the supermarket. You must first ensure that they’re fit for consumption, especially during pregnancy.
Tips for consuming probiotic foods during pregnancy
Most of you assume that consuming probiotic foods might ease pregnancy symptoms and difficulties. While they can be beneficial, it's crucial to consume them safely to avoid potential risks. Here are some tips to help guide you through the process:
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Prioritise pasteurised options: While unpasteurised foods can contain higher levels of probiotics, they also pose a risk of foodborne illness. Opt for pasteurised dairy products like yoghurt and kefir to ensure safety.
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Balance probiotics and prebiotics: Prebiotics are dietary fibers that feed the good bacteria in your gut. Incorporate plenty of fiber-rich foods like fruits, vegetables, and whole grains into your diet alongside probiotics to enhance gut health during pregnancy.
The Good Bug has a curated collection of prebiotic fibers that power up your gut microbiome. Listen to the below video to fully understand how fiber contributes to your well-being.
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Proper storage and preparation: Probiotic foods like yoghurt and kefir should be refrigerated to maintain their potency. Use clean utensils and containers to prevent contamination when handling fermented foods, and always check expiration dates to ensure effectiveness.
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Listen to your body: Pay attention to how your body reacts to different probiotic foods. Start by introducing small amounts of probiotic foods to allow your digestive system to adjust. If you experience any digestive discomfort, such as bloating or gas, reduce your intake or try a different food.
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Seek expert guidance: Always consult your healthcare provider to ensure that the probiotic foods you choose are safe and beneficial for you and your baby. They can help you avoid potential interactions with medications and provide personalised recommendations tailored to your health needs.
Are you ready to say bye to pregnancy-related discomforts? Start incorporating probiotic foods into your diet and experience the difference! By choosing these beneficial bacteria, you're not only supporting your health but also setting the stage for a healthy start for your little one.
If you want something more potent than probiotic foods for pregnancy, check out The Good Bug’s website. You’ll find an exciting collection of probiotics and prebiotics tailored to your needs. Our experts are here to make your journey smoother and safer!
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC8308823/
https://www.healthline.com/nutrition/probiotics-during-pregnancy
https://www.babycenter.com/pregnancy/diet-and-fitness/probiotics-during-pregnancy_20005018
https://www.cloudninecare.com/blog/probiotics-and-prebiotics-in-the-pregnancy-diet
https://smb.clinic/articles-pregnancy/probiotics-in-pregnancy-2
https://www.tums.com/about-heartburn/tums-while-pregnant/probiotics-during-pregnancy/
https://www.mamanatural.com/probiotics-during-pregnancy/
