What’s Best To Eat During A Vegan Pregnancy?

Natural Birth

You’re excited. A little nervous, maybe. You’ve got a lot on your mind. But it’s all confirmed. You’re pregnant.

Congratulations! You might not have told anyone your incredible news yet, except your partner of course. But now’s the time to prepare for an exciting new phase of your lives.

You’re likely to receive and look for all kinds of tips and advice from friends,  family and pregnancy experts in the upcoming months. And no doubt you’ll hear about many mothers-to-be who’ve decided on a vegan pregnancy.

It sounds like a good idea, right? After all, looking after that new life growing inside of you has to be the top priority now. But, like much of what lies ahead for you, a vegan pregnancy is something new. So you want to know what it entails to be vegan and pregnant, and if it’s a healthy path to follow. Well, we’ve gathered everything you need to know about being vegan while pregnant so you can make an informed decision about whether it’s right for you.

First Things First – Are Vegan Pregnancies Safe For Mother And Baby?

The short answer is yes. Of course, it’s vital that you and your baby get all the nutrients you need during your pregnancy, and following a vegan diet can absolutely do that. But it’s always advisable to consult your doctor and inform them about your intention to be vegan while pregnant.

How To Get The Nutrients You Need During A Vegan Pregnancy

To maintain a healthy and balanced diet during your pregnancy, you’re going to need to ensure you get essential nutrients. But what are the best foods to eat and the most sensible supplements to take during your vegan pregnancy?

Protein For Vegan Pregnancies

Perhaps top of the list of nutritional essentials for pregnant vegan mums is getting the protein you need for strength and development. So be sure to eat plenty of the following during your vegan pregnancy:

  • Beans
  • Nuts
  • Whole grain
  • Leafy greens
  • Seeds
  • Legumes

These will give you all the vital amino acids you and your baby need, minus all the saturated fat and cholesterol that’s in meat and dairy food.

Iron Is Essential For Vegan Mums-To-Be

Getting plenty of iron-rich foods is also crucial, so during a vegan pregnancy, upping your intake of the following is a good idea:

  • Lentils
  • Raisins
  • Sweet potatoes
  • Peas
  • Pumpkin
  • Artichokes
  • Spinach

To give your body a helping hand absorbing all that iron, choose foods that are high in vitamin C, such as oranges, lemons, and other citrus fruits.

Speaking of vitamins, B12 is essential for pregnant mothers because of the role it plays in brain development and red blood cell formation. Most vegan cereals contain B12, but you can also buy vegan B12 vitamin supplements, or find it in nutritional yeast products.

Omega 3 And Vegan Pregnancy

You’ll no doubt be aware of the benefits of Omega-3 fatty acids for everyone, not just if you’re pregnant. And if you’re following a vegan pregnancy, you can find a good source of Omega-3 in leafy green veg, hempseed, and flaxseed. Also lookout for a supplement called Vegan Alga Oil, which is an excellent way to get two more of the most essential Omega 3 fatty acids for pregnant mothers.

Get Folate When Vegan And Pregnant

You might not have heard of folate, but it’s highly recommended that all pregnant mothers get more of it, as it’s been shown to decrease the chances of the spine and brain-related birth defects. So be sure to buy folate-rich green vegetables such as chickpeas and beans during your vegan pregnancy.

What About Vegan Seafood?

Seafood is commonly craved by pregnant women, so it’s good to know that all vegan seafood dishes are safe for pregnant mums.

Craving Snacks During A Vegan Pregnancy

It’s bound to happen, and when your craving strikes, thankfully there is a range of delicious and vegan-friendly Lactation Bars to satisfy you. And there are plenty of flavoursome vegan ice creams out there too, so you can treat yourself and make sure being vegan while pregnant excites your tastebuds.

There Are Even Vegan Solutions For Morning Sickness And Stretch Marks

Try ginger or peppermint tea for morning sickness and a range of vegan belly balms to help prevent or reduce stretch marks during your vegan pregnancy.

We hope this has given you a useful overview of the wide variety of healthy food options that are available to those who choose a vegan pregnancy. Should you require any further clarification, please consult your doctor to help ensure you enjoy a happy and healthy vegan pregnancy.

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Chrissi Long - Birth Alchemy Coach

Chrissi is a Birth Alchemy Coach and the founder of blissfulbirthing.com which helps mamas-to-be tap into their body’s innate wisdom and divine feminine power to birth naturally.

With 6 natural childbirths Chrissi’s mission is to rewrite the societal story that it has become “normal” to see birth as a medical condition.

One that’s excruciating and completely out of a woman’s control and not the beautiful biological process that it truly is.

She’s helped hundreds of women go from petrified of the pain and disempowered to embracing the experience and having a fully natural and blissful birth that they cherish the memory of forever more.