How Gut Health Impacts Your Pregnancy
Gut health plays an important role in overall well-being, but did you know it can also impact your pregnancy journey? Maintaining a healthy gut can help you manage digestion, reduce inflammation, support your immune system, and even lower the risk of certain conditions like eczema and allergies—for both you and your baby. As a pregnancy dietitian, I see firsthand how improving gut health can enhance fertility, pregnancy outcomes, and postpartum recovery. Research even shows a strong link between gut microbiota and perinatal mood and anxiety disorders.
In this blog, I'll share practical tips to nurture your gut health before and during pregnancy, helping you support nutrient absorption and set the stage for a healthy, comfortable pregnancy.
Top 5 Gut Health Tips for Pregnancy
1. Prioritize Fiber-Rich Foods
Fiber is essential for healthy digestion and regular bowel movements, which can become increasingly important as pregnancy progresses. Fiber-rich foods like fruits, vegetables, whole grains, and legumes feed the good bacteria in your gut, promoting a balanced microbiome.
2. Incorporate Fermented Foods
Yogurt, kefir, sauerkraut, and kimchi are all rich in probiotics—beneficial bacteria that support gut health. Including these foods in your diet can help maintain a healthy balance of gut bacteria, which is especially helpful during pregnancy.
3. Stay Hydrated
Drinking plenty of water keeps your digestive system running smoothly and prevents constipation—a common issue in pregnancy. Proper hydration also supports nutrient transport to your baby, making it doubly essential.
4. Add Prebiotic Foods
Foods like garlic, onions, leeks, and asparagus are prebiotics, which feed healthy gut bacteria. These foods strengthen your microbiome, supporting digestion and immune function throughout pregnancy.
5. Manage Stress
Stress can impact gut health by disrupting bacterial balance and slowing digestion. Gentle activities like yoga, meditation, and deep breathing can help manage stress, improving both mental health and digestion.
Supporting Gut Health for a Healthier Pregnancy
These simple changes can empower you to support your gut health during pregnancy, setting up both you and your baby for a healthier journey. If you have questions or need personalized advice, feel free to reach out—I’m here to help!
Navigating the 2 Week Wait
If you’re in the midst of the “two week wait”—that nerve-wracking period between ovulation (or an embryo transfer) and your pregnancy test—you’re definitely not alone. This time can be filled with a mix of hope, anxiety, and anticipation. To help you through this crucial stage, I’m here to share some of my favorite foods that can nourish your body and support implantation and early pregnancy.
During the two week wait, if conception happens, some truly amazing things are going on inside your body, even if you’re not feeling any symptoms yet. A fertilized egg makes its journey down the fallopian tube, divides into an embryo, and eventually implants into the uterine wall. For those going through IVF, the transferred embryo follows a similar journey to implantation.
Given how critical this stage is in the conception process, it’s no surprise that one of the most common questions I get is: “What should I eat during the two week wait?” Before diving into the list, here’s a quick reminder: while it’s great to focus on nutrition during these early days of potential pregnancy, it’s even more important to start optimizing your diet well before the two week wait. For the best chances of a healthy pregnancy, begin focusing on your nutrition at least three months before trying to conceive.
But if you’re already in the two week wait and feeling anxious or excited, here are 9 foods I recommend that can make a positive difference during this time:
1. Kiwi Fruit
Kiwi is an excellent source of Vitamin C, an antioxidant that supports the production of progesterone—the main hormone during the two week wait. Enjoying kiwi can help support your body’s hormonal balance during this critical period.
2. Broccoli
Broccoli is a powerhouse food, packed with both Vitamin C and folate. Folate is essential for reducing the risk of neural tube defects, and higher dietary folate intake has been associated with increased fertilization rates in IVF cycles. Adding broccoli to your meals can provide a valuable nutritional boost.
3. Beets
Beets are one of my favorite foods to include during the two week wait! They are high in nitrates, which can help lower blood pressure and improve blood flow to the uterus. Studies have shown that beets may increase rates of embryo implantation, making them a great addition to your diet.
4. Bok Choy
Bok choy is another excellent nitrate-rich vegetable that supports uterine blood flow, plus it’s packed with other nutrients beneficial for early pregnancy, like calcium and iron.
5. Spinach or Swiss Chard
These leafy greens are incredibly nourishing, loaded with folate, iron, and antioxidants. Including spinach or Swiss chard in your meals can help support your overall nutrient needs during the early stages of pregnancy.
6. Salmon
Salmon is a great source of omega-3 fatty acids, which are known to support brain development and reduce inflammation. Omega-3s from fish have also been shown to increase implantation rates, making salmon a fantastic choice for the two week wait.
7. Pumpkin Seeds
Rich in Vitamin E, zinc, and magnesium, pumpkin seeds are tiny but mighty! Vitamin E, in particular, helps improve endometrial thickness, which is crucial for successful implantation.
8. Oats
Oats are an easy, inexpensive, and nourishing option, packed with complex carbohydrates and fiber. They are associated with increased endometrial thickness and higher implantation rates in IVF cycles, making them a comforting and supportive food to enjoy during this time.
9. Lentils
Lentils are packed with folate and magnesium, both essential nutrients that help support a healthy, stress-free pregnancy. Incorporating lentils into your meals can provide the extra nutritional support your body needs.
I hope this list gives you some delicious options to focus on during the two week wait. Remember, you’re doing an amazing job just by taking care of yourself during this time. Don’t forget to include some fun and comforting foods, too—waiting can be tough, so it’s important to find joy in your meals!
If you have any questions or would like a personalized nutrition plan, don’t hesitate to reach out—I’m here for you every step of the way!
Weight Gain in Pregnancy
Pregnancy is a unique journey for every woman, and understanding the nuances of weight gain during this time is crucial for maintaining both maternal and fetal health. As a pregnancy dietitian, I've guided hundreds of women through their pregnancy nutrition needs. Here are some key insights to help you navigate healthy weight gain during pregnancy.
How Much Weight Should You Gain During Pregnancy?
The amount of weight you should gain during pregnancy varies based on your pre-pregnancy BMI. For women with a BMI in the “normal” range, the recommended weight gain is typically between 25-35 pounds. Those who were underweight may need to gain a bit more, while those who were overweight might need to gain less. Work with a pregnancy dietitian to determine the right amount of weight gain for your specific situation. While I don’t like to focus too much on weight, but rather overall healthy dietary patterns, proper weight management during pregnancy is important for both your health and your baby’s development.
Managing Weight Without Dieting
It's crucial not to focus on dieting during pregnancy since your body needs extra nutrients to support your baby's growth. Instead, prioritize balanced nutrition. Incorporate a variety of foods like fruits, vegetables, whole grains, quality proteins, and healthy fats into your diet. Eating smaller, frequent meals can also help manage weight gain (along with other pregnancy symptoms). Remember, it's not about the number on the scale but about nourishing your body and your baby. A balanced pregnancy nutrition plan can make a significant difference in your overall health and well-being.
The Role of Exercise in Pregnancy
Exercise during pregnancy can be highly beneficial. It helps promote healthy weight gain, reduces pregnancy discomfort, and prepares your body for labor. Safe, moderate activities like walking, swimming, or prenatal yoga are great options. Regular physical activity can contribute to a healthier pregnancy and easier postpartum recovery.
Eating for Two: Myth vs. Reality
While your calorie needs do increase during pregnancy, it's not quite "eating for two." In the first trimester, you don't need extra calories. In the second trimester, you need about 340 extra calories per day, and in the third trimester, about 450 extra calories. In the FIRST TASTE BABY BLUEPRINT we go through what this looks like food-wise and how to plan your meals accordingly. Focus on nutrient-dense foods to meet these needs rather than just increasing portion sizes.
Concerns About Weight Loss in the First Trimester
It's not uncommon to lose weight in the first trimester due to morning sickness. However, it's important to start gaining weight in the second and third trimesters to support your baby's growth. If you're struggling to gain weight, work with your dietitian to develop a plan that ensures you're getting enough nutrients. I suggest calorie-dense, nutritious foods to help you meet your weight gain goals. Not gaining any weight could impact your baby's development, so it's crucial to address this with your healthcare team.
If you have more questions or need personalized advice, feel free to reach out. Remember, the focus should be on nourishing your body and your baby!
The Power of Protein During Pregnancy
I know that pregnancy nutrition can sometimes be overwhelming, especially when you hear so much conflicting information
Protein is one of those things I get asked about daily. So let's break it down, bust some myths, and get your questions answered!
I recently went LIVE on Instagram to chat about this very topic. Catch the recording HERE.
The first thing to note is that protein is a crucial part of a healthy pregnancy diet. And your needs increase by about 50% in pregnancy!
How much protein do I need?
There's a common myth that you need upwards of 120 grams of protein per day during pregnancy. The recommended protein intake is actually 60 grams per day, however, recent studies suggest that protein needs are much higher than that.
Your protein needs are unique and should increase as your pregnancy progresses. On average, you may need between 75-110 grams of protein per day, depending on your stage of pregnancy and individual requirements.
Is it possible to consume too much protein?
Interestingly, very high protein intake during pregnancy, particularly from animal sources, has been associated with risks like intrauterine growth restriction and embryonic death due to amino acid excesses. Higher maternal protein intake may increase the risk of overweight and obesity in offspring. This is why I personalize your protein intake to ensure you and your baby get just the right amount.
What about vegetarian diets and protein?
Vegetarians and vegans do need to be more mindful of their protein sources to ensure they’re getting enough. It's a myth that vegetarian diets can't provide complete proteins. While most plant proteins are not complete (meaning they don’t contain all essential amino acids), eating wide variety of different plant proteins throughout the day or week can provide all the necessary amino acids.
<It is important to consume plant proteins like legumes and soy even if you eat animal foods because they offer protective qualities against chronic disease, provide essential nutrients like fiber, and help avoid complications associated with excessive animal protein intake.>
So, do you think you're getting enough? I usually advise starting to focus on protein for frequent, balanced meals 3-12 months prior to conception.
If you have any more questions or need a personalized nutrition plan, feel free to reach out.
I’m here to help you have a healthy and happy pregnancy!
What’s Safe to Eat During Pregnancy?
Let’s dive into a topic that is on the mind of every expectant mother: what foods are safe to eat?
Did you know nearly every woman I work with has no idea what foods to avoid, and which are ok to eat during pregnancy? That’s because there is so much information out there, and it’s always changing.
I recently did an IGTV answering FAQs and discussing Listeria a bit more in depth. Check it out HERE.
This is a HUGE topic so I want to break it down into 3 main things to focus on when choosing foods to eat in pregnancy.
First, some key points about Listeria
Listeria is a bacteria found naturally in the environment that when present in high doses in foods cause an infection, listeriosis.
Listerosis is extremely RARE! However 1 in 10 cases are in pregnant women and 1 in 5 cases are fatal.
Many foods have Listeria at a low dose that does not affect anyone.
So, in order to reduce risk without cutting out way too many foods, here is what I want you to focus on.
Handle Your Foods Safely
Proper food handling is the most important and effective way to prevent foodborne illness during pregnancy. Here are some key practices to follow:
Wash Fruits and Vegetables: Clean all fruits and vegetables under running water.
Buy Whole and Prepare at Home: Purchase whole fruits and vegetables, then wash and chop them yourself at home. Canned and frozen options are also good choices for pregnant women.
Choose Pasteurized Products: Opt for pasteurized juices and dairy products to avoid potential contamination and ensure pregnancy safety.
Cook Thoroughly: Always cook meat, seafood, and eggs to safe temperatures instead of consuming them raw. This reduces the risk of harmful bacteria.
Reheat Leftovers: Reheat leftovers until steaming hot and consume them within two days to prevent foodborne illnesses.
Know the High-Risk Foods
Certain foods have been linked to multiple cases of foodborne illness. While some people might eat these foods without issue, pregnancy is a time to be extra cautious.
Pâté and Lunch Meats
Soft Cheeses
Ready-to-Eat Foods: Pre-prepared salads and deli items, Foods processed on a slicer, chopped or shredded
Raw Seafood
Refrigeration-Dependent Foods: Foods that require refrigeration for safety, such as certain dips or drinks that have not been treated with pasteurization or other preservation techniques.
These high-risk foods often contain listeria, which is usually present in amounts too small to harm most people. To reduce risk of listeria in any of these high risk foods, keep your food cold (below 5 degrees Celsius/40 degrees Fahrenheit) and consume within a short period of time.
Stay Informed
Stay up to date with recent outbreaks and recalls by following reliable sources like the CDC and NSW Food Authority. This will help you avoid purchasing contaminated food and keep you informed about food safety issues during pregnancy.
One last note!
The risk of acquiring Listeriosis is low and the benefits from enjoying a balanced, health diet outweigh the risks.
Try to make sensible informed choices but don’t stress.
Most important thing for a developing baby is to eat a balanced, healthy diet
In my program THE FIRST TASTE BABY BLUEPRINT we go through exactly how to choose safe food and beverages through 3 in-depth lessons.
Egg and Sperm Health
As a fertility and pregnancy dietitian, I understand the complexities and concerns that come with trying to conceive, especially if you're over the age of 35.
I want to shed light on a crucial aspect of fertility:
Egg & Sperm Health
I recently went live on IGTV answering YOUR questions! You can check out HERE.
You might have been told that age is the primary factor affecting fertility and that there's little you can do...
However, regardless of age, there are measures you can take to enhance the health of your eggs and sperm, ultimately impacting your chances of conception and the health of your future child.
Here are some insights into common questions and misconceptions:
Weight and Fertility: I dislike focusing too much on weight. However, your weight could play a role in fertility. Studies suggest that overweight or obese individuals may have eggs more prone to chromosomal damage. Both excess weight and being underweight can affect fertility negatively-for males and females. Luckily, we can work together to make changes so you are a healthy weight for conceiving.
Dietary Considerations:
Eating a Mediterranean diet rich in vegetables, fruits, whole grains, and low mercury fish is beneficial for fertility. While it's not necessary to avoid meat entirely, high-heat cooking, particularly of meats, can lead to the formation of toxic compounds called Advanced Glycation End-products (AGEs), which may impair egg health.
Nutrient-Rich Foods: Incorporating antioxidants, omega-3 fatty acids, zinc, and folate into your diet can support egg and sperm health. These nutrients are found in a variety of foods like vegetables, legumes, nuts, and seafood 🦪
Supplementation: While folate supplementation is commonly associated with maternal health, it's also vital for male fertility. However, I urge you to be cautious with too much supplementation. At the least it can be a waste of time and money, and sometimes can even have adverse effects.
Remember, fertility is a multifaceted journey, and optimizing egg and sperm health is just one aspect.
By focusing on factors within your control, such as diet and lifestyle, you can enhance your chances of conception and pave the way for a healthy pregnancy and child.
If you are feeling concerned and would like personalized guidance, feel free to book a call with me.
Your journey towards parenthood is unique, and I'm here to support you every step of the way.
Navigating Iron Deficiency
It all begins with an idea.
Let’s shed light on a crucial aspect of prenatal nutrition that SO many of you are majorly concerned with – iron deficiency.
I recently did an IGTV answering all your questions live!
Not getting enough iron leading up to and during pregnancy can cause all sorts of issues including baby not getting enough oxygen and you feeling extremely fatigued!
Top Tips to Prevent Deficiency:
Build Iron Stores BEFORE Pregnancy:
Before pregnancy is the crucial time to eat a wide variety of iron rich foods and build those stores. Your body and baby will thank you in your first trimester when you don't feel like eating much. Baby will take from those stores and you won't be deficient!
Get tested as soon as you start trying:
And again in the 3rd trimester. Knowledge is everything! This can help us decide if your prenatal has enough iron or if you need a separate iron supplement.
Ways to Get Enough Iron, Especially if Avoiding Meat:
Pair your plant-based iron sources with Vitamin C: Enhance iron absorption by pairing iron-rich foods like lentils, chickpeas, and tofu with those high in vitamin C. Enjoying citrus fruits, berries, broccoli, and bell peppers alongside your meals will increase absorption up to 60%!
Fortified Foods: Iron-fortified cereals and breads and other plant-based meat alternatives are a fantastic way to boost your iron.
Cook in Cast Iron: Cooking in cast iron pans can infuse your meals with a small amount of dietary iron. You can cook almost anything in a cast iron skillet so get it out and use it more often.
Space out Iron and Iron Blockers: Try to consume things that can interfere with iron absorption like calcium and caffeine intake TWO HOURS apart from your iron supplement (or prenatal that contains iron).
Remember, your nutritional journey is unique, and a tailored approach is KEY to meeting your nutritional need thorughout pregnancy.
If you have any questions or concerns regarding iron deficiency or your overall prenatal nutrition, please feel free to reach out.
Managing Risks in a Plant Based Pregnancy
A vegan or vegetarian diet can be healthy & safe during pregnancy but there are still potential risks to consider
A well-planned plant based diet can be healthy and safe during pregnancy but there are still potential risks to consider.
My top 3 Risks During a Plant Based Pregnancy are
Nutrient Deficiencies
Low Birth Weight
Food Borne Illness
Below I will take you through the top 3 Risks during a Plant Based Pregnancy and ways you can manage them to help ensure that you and your baby get everything needed for a healthy pregnancy.
Top 3 Risks and How to Manage Them
1). Nutrient Deficiencies
One of the biggest risks of a poorly planned plant based diet is nutrient deficiencies. In particular
Iron
Vitamin D
Vitamin B12
Omega-3 fatty acids
Our dietitians can work with you to ensure that your diet is rich in these essential nutrients. We also provide personalized supplement guides to help fill any gaps in your nutrient intake.
2). Low Birth Weight
Another risk to consider is low birth weight, which can be associated with vegetarian and vegan diets during pregnancy. However, with proper planning and guidance from our team, a well-planned plant based diet can be just as, if not more healthy than other omnivorous diets. We provide personalized meal plans that are tailored to your unique nutritional needs to help ensure that you and your baby get enough calories and nutrients to support a healthy pregnancy.
3). Food Borne Illness
Finally, food-borne illnesses are also potential risks of a plant based, or any pregnancy. It’s important to learn safe food handling and preparation techniques to reduce the risk of food-borne illness.
Avoiding specific plant based foods that put you and your baby at risk like sprouts, unwashed produce, and pre-made salads and dips is also important.
The Empowered Plant Based Pregnancy Program is designed to help you mitigate any potential risks of a plant based pregnancy by providing expert guidance, support, and personalized nutrition plans.
Join the program today so you can confidently navigate your plant based pregnancy and give your baby the best possible start in life!
Nutrients During Pregnancy
What nutrients do I need during my pregnancy? For a lot of my clients they haven’t thought much about Choline, Calcium or Folate before becoming pregnant. But now they are expected to be experts and are often overwhelmed by thinking- How do I make sure I’m getting enough of all the nutrients I need during my pregnancy?
I’ll take you through the key nutrients you need and some simple tips and tricks to put your mind at ease.
Crysta Pollitt, Pregnancy Dietitian
One of the questions I get asked the most by my clients is- What nutrients do I need during my pregnancy? For a lot of my clients they haven’t thought too much about choline, calcium or folic acid before becoming pregnant. But now they are expected to be experts and are often overwhelmed by thinking- How do I make sure I’m getting enough of all the nutrients I need during my pregnancy?
In the post below I’ll take you through the key nutrients you need and some simple tips and tricks to put your mind at ease.
Pregnancy is a time when the body undergoes significant physiological changes to support fetal growth and development. The nutritional needs of a pregnant woman increase, and it is important to ensure adequate intake of key nutrients to support a healthy pregnancy.
In this article, we will focus on the importance of 5 Nutrients During Pregnancy and the plant based foods that can help meet these needs.
Iron
Calcium
Omega 3’s
Choline
Folate
Iron
Iron is an essential mineral that is required for the formation of red blood cells, which carry oxygen to the body's tissues. During pregnancy, the body's demand for iron increases to support the growth of the fetus and the expansion of the maternal blood volume. The recommended daily intake of iron during pregnancy is 27 milligrams per day, but it is recommended plant based eaters get almost double that.
Iron-rich plant-based foods that can help meet this requirement include:
Legumes (such as lentils, chickpeas, and beans)
Tofu
Nuts and seeds
Fortified cereals
Dark leafy greens (such as cooked spinach)
Enhancing Iron Absorption
Consuming these foods with vitamin C-rich foods, such as citrus fruits or tomatoes, can help enhance iron absorption.
2. Calcium
Calcium is another important nutrient during pregnancy, as it is essential for the development of the fetal skeleton and teeth, and to maintain maternal bone health. The recommended daily intake of calcium during pregnancy is 1000 milligrams per day.
Plant-Based Calcium Sources include:
Cruciferous vegetables (such as kale, broccoli, cabbage, and collard greens)
Fortified plant-based milks (such as almond or soy milk)
Tofu
Sesame seeds
3. Omega-3 Fatty Acids
Omega-3 fatty acids are important for fetal brain and eye development. There are different types of omega-3 fatty acids; The ALA form which can be found in many plant based foods like walnuts and seeds. And the DHA form, particularly important during pregnancy is found in fish and marine plants.
Good plant-based sources of Omega-3s include
Algae-based supplements
Flaxseeds
Chia seeds
4. Choline
Choline is another essential nutrient during pregnancy, as it plays an important role in cognitive development and is beginning to be more understood as a key factor for gene expression. The recommended daily intake of choline during pregnancy is 450 milligrams per day.
Plant-based sources of choline include
Soy beans
Quinoa
Peanut butter
Almonds
The FIRST TASTE BABY BLUEPRINT is an excellent resource for pregnant women who want to feel supported and confident as they navigate the changes and challenges of pregnancy. The program offers expert advice and guidance from a Pregnancy Dietitian to help women meet their nutrient needs and optimize their health during pregnancy. Women can feel confident in their choices and receive personalized recommendations that are tailored to their unique needs. The program also provides a supportive community of other pregnant women who are going through similar experiences, offering a space for connection and encouragement.
5. Folate
Folic acid is important for preventing neural tube defects, and calcium is necessary for its absorption. Good plant-based sources of folic acid and calcium include:
Leafy green vegetables (spinach, collard greens, and kale)
Beans (black beans, pinto beans, and navy beans)
Fortified cereals
Conclusion
It is important to pay attention to nutrient intake during pregnancy. A healthy and balanced plant-based diet, along with appropriate supplementation, can help ensure that both the mother and the developing fetus receive the nutrients they need for optimal health.