Vegan And Vegetarian Diets: Safe For Pregnancy?

Vegan and vegetarian diets are safe during pregnancy, but careful planning is required to ensure nutritional needs are met. A well-planned vegan or vegetarian diet can provide health benefits to both mother and baby, including a reduced risk of preeclampsia, gestational diabetes, and certain birth defects. However, poorly planned vegan or vegetarian diets may increase the risk of nutritional deficiencies and associated complications, such as low birth weight and developmental issues.

It is important for pregnant women following a vegan or vegetarian diet to monitor their intake of protein, calcium, iron, vitamin B12, vitamin D, and other essential nutrients. Fortified foods and supplements can help ensure adequate intake. A varied diet that includes nutrient-dense plant foods, such as legumes, nuts, seeds, and dark, leafy greens, is recommended.

Getting enough protein, calcium, iron, vitamin B12 and vitamin D

Protein

Protein is essential during pregnancy as it is required for the development of the placenta and foetus. The recommended daily protein intake during pregnancy is 71 g, which is an increase from the 46 g recommended for non-pregnant women. Good sources of protein for vegans and vegetarians include legumes, nuts, tofu, eggs, and seeds.

Calcium

Calcium is important during pregnancy as it is required for the development of the foetus' bones and teeth. The recommended daily calcium intake during pregnancy is 1000 mg, which is the same as for non-pregnant women. However, as vegans and vegetarians do not get most of their calcium from dairy foods, they may need to increase their calcium intake. Good sources of calcium for vegans and vegetarians include dark green leafy vegetables, fortified unsweetened soya, pea and oat drinks, and sesame seeds.

Iron

Iron is important during pregnancy as it is required for the development of the placenta and foetus, and to prevent the mother from developing anaemia. The recommended daily iron intake during pregnancy is 27 mg, which is an increase from the 18 mg recommended for non-pregnant women. Good sources of iron for vegans and vegetarians include dark green vegetables, wholemeal bread and flour, fortified breakfast cereals, and dried fruit.

Vitamin B12

Vitamin B12 is important during pregnancy as it is required for the development of the foetus' brain and nervous system, and to prevent the mother from developing anaemia. Good sources of vitamin B12 for vegetarians include milk, cheese, and eggs. Good sources of vitamin B12 for vegans include fortified breakfast cereals, unsweetened soya drinks, and yeast extract.

Vitamin D

Vitamin D is important during pregnancy as it is required for the development of the foetus' bones and teeth, and to regulate the mother's immune system. The recommended daily vitamin D intake during pregnancy is 10 micrograms, which is the same as for non-pregnant women. However, as vitamin D is mostly obtained from sunlight, and only found in a small number of foods, it is difficult to get enough from food alone. Good sources of vitamin D include foods fortified with vitamin D, such as some breakfast cereals and fat spreads.

The benefits of a vegan diet during pregnancy

A well-planned vegan diet can be safe and beneficial for both mother and baby during pregnancy. Here are some of the advantages of a vegan diet for pregnant women:

Lower Risk of Gestational Diabetes

Vegan diets are typically rich in fibre and low in sugar and fat. This can help to prevent gestational diabetes, or high blood sugar levels during pregnancy.

Lower Risk of Preeclampsia

The high vegetable and fibre content of a vegan diet may also protect against preeclampsia, a complication caused by a rise in blood pressure during pregnancy.

Reduced Risk of Developmental Issues

A vegan diet may also help to prevent DNA damage and lower the risk of certain developmental issues in the baby.

Health Benefits for Mother and Baby

Vegan diets have been linked to positive health outcomes such as lower LDL cholesterol, improved blood glucose levels in people with type 2 diabetes, and lower blood pressure. Pregnant women following a vegan diet may also have a lower risk of cesarean section delivery, maternal or infant mortality, and postpartum depression.

Weight Management

Adequate but not excessive weight gain is important in pregnancy. A vegan diet can help to ensure this, as it tends to be rich in fruits, vegetables, legumes and whole grains, which are filling and nutritious.

Nutritional Benefits

A vegan diet can be a good source of nutrients such as protein, vitamin B12, folic acid, iron, zinc, iodine, calcium, and omega-3 fatty acids. These nutrients are essential for the healthy development of the baby's brain, eyes, nervous system, bones, and teeth.

The risks of a vegan diet during pregnancy

• Vitamin B12 deficiency: This is not found in most plant foods, so be sure to supplement. Vitamin B-12 is included in all standard prenatal supplements.
• Iron deficiency: Plant-based sources of iron include foods such as beans, dark green vegetables, dried fruits, nuts, and seeds. You may still need to supplement, especially in the second half of your pregnancy.
• Zinc and iodine: These are found in some vegetables and prenatal supplements.
• Calcium: Plants rich in calcium include spinach, collard greens, and kale.
• Omega-3 fats: These healthy fats can be found in foods such as walnuts, chia seeds, and edamame.
• Protein: Pregnant women need about 70 grams of protein daily in the second and third trimesters. Plant foods high in protein include beans, tofu, whole grains, and vegetables.
• Vitamin D: If you don't get enough Vitamin D from sunlight, you may need a supplement.

Tips for a healthy vegan diet during pregnancy

• Eat foods rich in iron, such as lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, dried figs, raisins, quinoa, and fortified breakfast cereals.
• Consume plenty of calcium-rich foods, such as calcium-fortified foods and calcium-set tofu.
• Ensure a reliable daily intake of vitamin B12 from fortified foods or a supplement.
• Ensure a reliable iodine intake by using a supplement.
• Take a daily folic acid supplement while trying for a baby and during the first 12 weeks of pregnancy.
• Take a daily supplement containing vitamin D.
• Consider microalgae omega-3 fat supplementation.
• Limit caffeine to 200 milligrams per day, which equates to a mug of filter coffee, two mugs of instant coffee, or two mugs of tea.

Additional tips:

• Eat a variety of fruits, vegetables, proteins, and grains.
• Plan your meals around protein to ensure you're getting enough, which may also include protein supplements.
• Eat foods rich in selenium, such as Brazil nuts.
• Eat foods rich in alpha-linolenic acid (ALA), an essential omega-3, such as chia seeds, flax seeds, walnuts, and their oils.
• Eat foods rich in zinc, such as legumes, soy, nuts, seeds, and grains.
• Eat foods rich in calcium, such as dark green leafy vegetables, calcium-fortified foods, and calcium-set tofu.
• Eat foods rich in vitamin D, such as vitamin D-fortified foods, or consider taking a vitamin D supplement.
• Eat foods rich in iodine, such as iodized salt, or consider taking an iodine supplement.

Foods to eat during pregnancy

A vegan or vegetarian diet can be safe and healthy during pregnancy, but it requires careful planning to ensure you and your baby are getting all the nutrients you need. Here are some foods to eat to ensure you're getting a balanced diet:

Protein

• Legumes, such as chickpeas, kidney beans, and lentils
• Soy foods, including tempeh, tofu, soy milk, and soy beans
• Many nuts, seeds, and nut butters (such as peanuts, almonds, cashews, chia seeds, flaxseed, and walnuts)

Iron

• Iron-fortified breakfast cereal
• Beans and other legumes
• Tofu, tempeh, and other soy-based foods
• Whole grain or enriched foods, such as bread and pasta
• Dark leafy greens, such as spinach, kale, and chard

Zinc

• Fortified breakfast cereals
• Milk, yogurt, and cheese

Calcium

• Milk, cheese, and yogurt
• Calcium-fortified almond or soy milk, orange juice, and breakfast cereals
• White beans, chickpeas, and lentils
• Sesame seeds, almonds, and tahini
• Calcium-set tofu (look for calcium chloride or calcium sulfate on the ingredients list)
• Certain green vegetables, including kale, turnip greens, mustard greens, broccoli, and bok choy

Vitamin D

• Fortified cow's milk
• Fortified orange juice, cereal, and plant milks

Vitamin B12

• Soy and other plant milks
• Breakfast cereals fortified with vitamin B12
• Unsweetened soya drinks fortified with vitamin B12
• Yeast extract, such as Marmite, and nutritional yeast flakes which are fortified with vitamin B12

Iodine

• Iodized table salt
• Seaweed, cow's milk, and yogurt
• Iodine-fortified plant-based drinks

Frequently asked questions