Approved Probiotic Foods For Pregnant Women

Introduction

Pregnancy is a time when nutrition takes on new importance, as every choice can impact both mother and baby. Probiotic foods, which are rich in good bacteria, are increasingly recognised for their role in supporting digestive health, boosting immunity, and even enhancing nutrient absorption.

Although both probiotic foods and supplements can effectively deliver beneficial bacteria, probiotic foods are often preferred when promoting public health within communities. Natural probiotic foods provide a balanced approach with additional nutrients that support wellness and vitality.

With that in mind, let’s identify some of the best probiotic foods for pregnant women.

Probiotic Foods for Pregnant Women

Kefir

Kefir is a fermented dairy drink made by fermenting milk with kefir grains which contains a mixture of yeast and bacteria. Kefir is rich in probiotics like Lactobacillus and Bifidobacterium, supports digestion, and alleviates bloating and constipation. It’s also packed with calcium and protein, both vital for maternal and foetal health.

Dark chocolate

Dark chocolate with at least 70% cocoa is a satisfying treat, providing probiotics that support gut health. It’s packed with antioxidants that reduce inflammation and support heart health. Additionally, dark chocolate contains magnesium, which aids in muscle relaxation. When consumed in moderation, it can be a delicious and beneficial addition to your pregnancy diet.

Algae

Algae is a unique and powerful probiotic food option for pregnancy, supporting gut health by introducing beneficial bacteria to the digestive system. It also provides essential nutrients such as iron, iodine, and omega-3 fatty acids, contributing to foetal brain development and supporting maternal health.

Dairy products

Dairy products like yoghurt and certain types of cheese are some of the most popular sources of probiotics. These foods are rich in live, active cultures of beneficial bacteria, such as Lactobacillus and Bifidobacterium, which support a healthy gut microbiome.

For pregnant women, these probiotic-rich dairy products can be a convenient and tasty way to aid digestion, manage bloating, and strengthen the immune system. Dairy also provides essential nutrients like calcium and protein, which are crucial for both mother and baby’s bone and muscle development.

Tempeh

Tempeh is a nutritious, probiotic-rich food made from fermented soybeans, popular in various cuisines, especially in Indonesia. During fermentation, beneficial bacteria break down the soybeans, creating a food that supports a healthy gut microbiome and aids digestion. Tempeh is also a fantastic source of protein, iron, and calcium, which are essential nutrients during pregnancy.

Cheese

Cheese can be an excellent probiotic source, particularly when made with live and active cultures. Certain types of cheese, such as Gouda, cheddar, and Swiss, undergo a fermentation process that promotes the growth of beneficial bacteria like Lactobacillus. These probiotics help maintain a healthy gut microbiome, supporting digestion and boosting the immune system.

Apart from probiotics, cheese also provides vital nutrients such as calcium, protein, and vitamins, all of which contribute to the development of both the mother and baby. For the best probiotic benefits, opt for minimally processed cheese labelled with “live cultures.”

Fermented and cultured vegetables

Fermented and cultured vegetables, such as sauerkraut, kimchi, and pickles, are excellent sources of probiotics that can benefit gut health during pregnancy. The fermentation process encourages the growth of beneficial bacteria, which help support digestion and maintain a balanced gut microbiome.

Kombucha tea

Kombucha tea is a fermented beverage made from sweetened tea and a symbiotic culture of bacteria and yeast. It helps support a healthy gut by introducing beneficial bacteria into the digestive system. In addition to its digestive benefits, kombucha contains antioxidants, which may help reduce inflammation and support immune function.

Pickles

Pickles, particularly those that are naturally fermented (without vinegar), are a great source of probiotics. The fermentation process encourages the growth of beneficial bacteria, which can help support gut health and improve digestion.

Pickles also provide a good amount of vitamin K, which plays a role in bone health and blood clotting. While pickles can be a flavorful addition to your pregnancy diet, it’s important to enjoy them in moderation due to their high sodium content.

Miso

Miso is a fermented soybean paste rich in probiotics, making it a great addition to a pregnancy diet for gut health. Miso is also packed with essential nutrients like protein, vitamins, and minerals, including B vitamins and zinc, essential for energy production and immune function. It can be used in soups, dressings, or marinades, providing flavour and digestive benefits during pregnancy.

Grains

Fermented grains, such as sourdough bread and other whole-grain products, can also be a good source of probiotics. When grains like wheat, barley, or oats are fermented, beneficial bacteria break down the starches and sugars, creating live cultures that support gut health. For pregnant women, incorporating fermented grains into the diet can aid digestion, reduce bloating, and support a balanced microbiome.

Unpasteurised foods

Unpasteurised foods, like raw cheeses, certain fermented vegetables, and unpasteurised fruit juices, can be rich sources of probiotics due to the live cultures they contain. These foods support gut health by introducing beneficial bacteria into the digestive system, promoting a balanced microbiome.

However, it’s important to be cautious with unpasteurised foods during pregnancy, as they may carry a higher risk of foodborne illnesses.

Read: A Guide to Choosing the Best Prenatal Vitamins in 2024

Pregnancy and Spicy Food Cravings

Craving spicy food during pregnancy is a common experience for many women, though the reasons behind these cravings can vary. While indulging in spicy foods, some expecting mothers also turn to probiotic foods for pregnant women to support a balanced and healthy diet.

Hormonal changes, heightened senses of taste and smell, and the body’s need for certain nutrients can play a role in the desire for bold, spicy flavors. For some women, the spiciness may temporarily relieve common pregnancy discomforts like nausea or bloating, while others may simply enjoy the sensation of heat.

Are Spicy Foods Safe for My Baby?

Spicy foods are generally safe for your baby during pregnancy, as they don’t directly affect the foetus. When you eat, the nutrients and flavours from your food are absorbed by your body and passed to your baby through the placenta.

However, the impact of spicy foods during pregnancy may vary. Spicy foods can trigger heartburn, acid reflux, or stomach discomfort, especially as your pregnancy progresses. These issues can cause discomfort but are not harmful to the baby.

If spicy foods upset your stomach, limit or avoid them in large quantities. As long as you listen to your body and eat in moderation, spicy foods can be part of a healthy, balanced diet during pregnancy.

Foods to Avoid During Pregnancy

Certain foods should be avoided during pregnancy to protect the mother and foetus from infections. These foods include:

Raw and uncooked foods

It’s important to avoid raw and uncooked foods due to the risk of harmful bacteria and parasites. Raw meats, seafood, and eggs can carry infections like Salmonella and Listeria, which can be dangerous for both mother and baby. Raw sprouts may also contain bacteria such as E. coli or Salmonella, so it’s best to avoid them. Always ensure that food is fully cooked to reduce the risk of foodborne illness.

Refrigerated and smoked seafood

You should avoid refrigerated and smoked seafood during pregnancy due to the risk of Listeria contamination, which can lead to severe complications like miscarriage or preterm birth. Smoked seafood, including salmon and mackerel, may contain harmful bacteria or toxins. It’s best to opt for thoroughly cooked seafood instead to ensure safety for both mother and baby.

Hotdogs and luncheon meats

Hotdogs and luncheon meats, including deli meats, can carry the risk of harmful bacteria like Listeria and Salmonella, leading to infections that may cause complications during pregnancy.

To reduce this risk, avoid these foods unless they are heated to a steaming hot temperature, as this kills any potential bacteria. Processed meats are also high in sodium, preservatives, and nitrates, so it’s best to consume them in moderation.

Other Lifestyle Changes

Regular Exercise

Regular exercise during pregnancy can offer numerous benefits, including improved circulation, reduced stress, and better weight management.

Gentle activities like walking, swimming, and prenatal yoga are incredibly beneficial, as they help strengthen muscles and improve flexibility without putting strain on the body.

Appropriate Weight Gain

Appropriate weight gain during pregnancy is essential for supporting the mother’s health and the baby’s development. The recommended weight gain varies based on the mother’s pre-pregnancy weight and BMI.

For women with an average BMI, gaining between 25–35 pounds over the course of pregnancy is typically advised. Underweight women may need to gain a bit more, while those who were overweight may need slightly less.

A Balanced Diet

A balanced diet provides the nutrients needed to support the mother and the baby. This means including various nutrient-rich foods, such as fruits and vegetables for vitamins and minerals, whole grains for steady energy, lean proteins like fish, poultry, beans, and lentils for growth, and dairy products for calcium and bone strength. Healthy fats from sources like avocados, nuts, and olive oil contribute to brain development.

Increased Fluid Intake

Increased fluid intake during pregnancy is essential for nutrient transport, amniotic fluid production, and waste removal. Staying hydrated can also prevent constipation and headaches. Water is the best choice, but fluids like milk and fresh fruit juices can also contribute to daily hydration needs.

Timely Vitamin and Mineral Supplements

Taking vitamin and mineral supplements helps support both maternal health and the baby’s development. Prenatal vitamins with folic acid, iron, and calcium provide essential nutrients that may be hard to get in sufficient amounts from diet alone.

These nutrients are key in reducing birth defect risks, supporting foetal growth, and maintaining the mother’s energy levels and wellness. Following a supplement schedule recommended by a healthcare provider ensures nutrient needs are met throughout this important period.

Read: A Guide to Choosing the Best Prenatal Vitamins in 2024

Pregnancy and Food Safety

Probiotic foods for pregnant women require extra food safety to protect both the mother and baby. Here are a few ways you can ensure your food is safe:

Wash your hands before cooking

One of the simplest and most effective ways to ensure food safety is to wash your hands before cooking. Proper hand washing helps prevent the spread of harmful bacteria, viruses, and germs that can contaminate food.

Always wash your hands with soap and water for at least 20 seconds before preparing meals, especially after handling raw meat, seafood, or eggs.

Clean food properly

Cleaning food properly is essential to remove dirt, bacteria, and potential pesticides. Always wash fruits and vegetables under running water and scrub hard produce, like potatoes and cucumbers, with a brush.

For raw meats or seafood, make sure to clean any surfaces or utensils that come in contact with them to prevent cross-contamination. Proper cleaning helps reduce the risk of foodborne illnesses, keeping you and your baby safe.

Cook properly

Properly cooking food is crucial during pregnancy to prevent foodborne illnesses. Make sure meats, eggs, and seafood are cooked thoroughly to safe temperatures. This eliminates harmful bacteria and parasites, keeping both mother and baby safe.

Frequently Asked Questions

Why does my baby kick when I eat spicy foods?

Spicy foods can sometimes make a baby kick more due to increased blood flow or mild stomach discomfort in the mother, which may trigger more movement. The change in the mother’s body after eating spicy foods can affect the baby’s environment, leading to increased foetal activity. However, this reaction can vary from pregnancy to pregnancy.

Which fruit is good for the baby's brain during pregnancy?

Fruits like berries, avocados, bananas, oranges, and apples support foetal brain development during pregnancy. Berries provide antioxidants, avocados offer healthy fats, and bananas supply essential vitamins like B6, all contributing to your baby’s brain health.

Is cucumber good for a pregnant woman?

Yes, cucumber is a healthy and refreshing food for pregnant women. It’s low in calories, high in water content, and provides important vitamins and minerals, such as vitamin K, which helps with bone health and blood clotting.

Cucumbers also contain fibre, which can help with digestion and prevent constipation, a common issue during pregnancy. Their high water content also helps keep you hydrated. Just be sure to wash them thoroughly to remove any pesticides.