Tips For A Happy, Healthy Plant-Based Pregnancy

LITTLE SPROUTS

Tips for a happy and healthy plant-based pregnancy

BY BETH WILLIAMS

Peeking at your pregnancy test and seeing a positive result is an unforgettable moment. Then, if you’re anything like me, your thoughts started racing. What should I eat or drink now? What should I NOT eat or drink now? Is it safe to eat plant-based during pregnancy?

I’ll start by addressing that last question. Yes, according to the Academy of Nutrition and Dietetics a well-planned vegan diet is “appropriate for all stages of the life cycle including pregnancy… [and] lactation.” Eating a balanced plantiful diet may even help you sidestep common pregnancy issues such as constipation (thank you fiber!) and excessive weight gain.

There is a ton of information out there on how to plan your diet and make sure you get all the nutrition you need during this special time (see below for resources) so I won’t get into it here. Rather, I’ll focus on some of the unexpected things that came up as I was navigating pregnancy and offer information I wish I’d known.

Plant-based remedies for morning sickness

Morning sickness is awful. Everyone is different but I felt sick 24 hours a day for six weeks straight. The much-touted natural remedy is ginger, which you can slice and throw in some hot water, drink as tea or ingest in some other form. I’m including it here because it works for many women. Me? It just made me nauseous. The only thing that worked was bland food, consumed in micro-meals throughout the day. I became hooked on plain cornflakes with icecold calcium-fortified oat milk. Crackers and plain hummus also helped. Try and find what works for you. Do what you can to navigate this tough patch and add in more foods as you start to feel better. Don’t stress if you lose a little weight, the baby will be fine. However, speak to a health professional if you’re suffering from extreme and prolonged nausea and vomiting as it could a sign of a condition called hyperemesis gravidarum.

What not to eat or drink (this may surprise you!)

Being plant-based, I was sure to avoid most forbidden foods like undercooked meat, runny eggs or raw fish. Nevertheless, I encountered a few surprises along the way:

Kombucha

Many kombuchas are unpasteurized and may therefore present a risk of food poisoning. The fermentation process also creates trace amounts of alcohol, probably not enough to be an issue (about 0.5%), but now you know.

Sprouts

The FDA says raw sprouts are unsafe for pregnant women due to a risk of bacterial contamination by Salmonella, Listeria or E.Coli through cracks in the shells.

Raw fruits, vegetables and juices

Only consume these from trusted sources. All fruits and vegetables should be thoroughly washed and rinsed to avoid the risk of toxoplasma, a parasite that can endanger the baby. If you are preparing them, make sure to carefully wash your hands afterwards.

Herbal teas

Just because something is natural doesn’t mean it can’t be harmful. It was hard finding straight answers from reliable sources on which herbal teas were safe during pregnancy so I avoided them unless they were specifically recommended by my

midwife or doula (e.g. Ginger tea in first trimester and raspberry leaf tea at end of pregnancy). I mostly drank rooibos tea, which is anti-oxidant-rich and naturally caffeine-free.

Junk food

Vegan doesn’t always equal healthy, so try to limit your intake of hyper-processed foods, especially high-fat, high-calorie, low-nutrition foods. Having said that, a little treat here and there never hurt anyone!

How to deal with well-intentioned questions from friends and family

But isn’t meat important for pregnant women? Where are you getting your iron? Aren’t you worried about calcium deficiency? These are just a few of the questions you might encounter during your pregnancy. The best way to deal with them is to smile and be reassuring. Remember that these questions come from a place of caring and concern. Congratulations, you’re loved! Providing reliable information from authoritative sources can help put anxious minds at ease (see resources below). Let your loved ones know that you take your and the baby’s health very seriously and that you’ve done your research. However, if their concern becomes overbearing, you are well within your right to end the conversation. Just try and do it gently.

How to deal with non-vegan cravings

Well, what are you craving? Is it a pregnancy no-no? If you’re dying to tear into a platter of raw salmon sashimi or drink raw eggs blended with vodka, I seriously encourage you to abstain. Pining over a cheeseburger with all the toppings? That might be easier to satisfy. Start by treating yourself to the closest vegan alternative, for example a Beyond Meat burger with melty vegan cheese, and see if that hits the spot. If it doesn’t, consider just going for what you’re actually craving. Yes, I just said that. As long as it isn’t dangerous for you or the baby, you may want to give yourself a break. Pregnancy is a time to be kind and forgiving, not aim for perfection.

Reach out and surround yourself

Being supported during your pregnancy is crucial for your health and mental well-being. It goes without saying that you should be followed by competent medical professionals and be able to lean on your partner, but don’t stop there.

My doula and yoga teacher were essential throughout my pregnancy. I joined a Facebook group for Barcelona moms and dads that proved to be an invaluable source of information and support. On that same group I reached out to other pregnant women, started a prenatal yoga class and made friends along the way. Online groups can be a fantastic way to meet people locally. Start by searching for groups near you that are focused on pregnancy, family and plant-based lifestyles. This can help you find recommendations for vegan-friendly healthcare professionals near you too.

RESOURCES

There is a wealth of information out there. Here are a few sources I found particularly useful:

Position of the Academy of Nutrition and Dietetics: Vegetarian diets (https://pubmed.ncbi.nlm.nih. gov/27886704/)

U.S. Food & Drug Administration: People at Risk of Foodborn Illness (https://www.fda.gov/food/consumers/ people-risk-foodborne-illness) The Everything Vegan Pregnancy Book: All You Need to Know for a Healthy Pregnancy Lifestyle Healthy Pregnancy Lifestyle by Reed Mangels, PhD, RD`

Expecting Better: Why the conventional pregnancy wisdom is wrong and what you really need to know by Emily Oster