By: Kerry Lett, MPH, RDN, LDN, CLC

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Pregnancy is an incredible journey, but it also brings challenges that can affect your overall well-being—especially your gut health. Your digestive system does more than just process food; it supports your immune system, nutrient absorption, and even your baby’s development. So having a healthy gut can make a big difference in how you feel during pregnancy, from reducing discomfort to promoting optimal nourishment for you and your little one. Let’s explore why gut health matters during pregnancy and 8 simple ways to support it.

Why Gut Health is So Important

Gut health refers to the balance of microorganisms living in your digestive tract, which play a vital role in your overall health. During pregnancy, this balance is particularly important as it can affect everything from nutrient absorption to immune function. A healthy gut can help prevent common issues like constipation, bloating, and indigestion that many expecting parents experience at some point during pregnancy. Your gut is also responsible for producing various hormones and neurotransmitters that can influence your mood, energy levels, and may even reduce your risk of depression and anxiety during pregnancy.(1)

In addition to physical well-being, fostering gut health during pregnancy may positively impact your baby's development. Emerging research suggests that a diverse gut microbiome can contribute to better health outcomes for your child, including a stronger immune system and lower risk for certain conditions, such as eczema, later in life.(2,3) Nurturing your gut throughout this journey is not only beneficial for you but also lays a foundation for your baby's future health.

1. Incorporate Probiotics into Your Diet

Probiotics are beneficial bacteria that can significantly enhance gut health. Incorporating probiotics into your diet can be as simple as eating yogurt or other fermented foods, such as sauerkraut, kimchi, miso, and pickled vegetables. These probiotic-rich foods maintain a healthy balance of gut bacteria, which can be incredibly helpful during pregnancy as your body undergoes various hormonal changes.

Probiotic supplements have also been found to be generally safe during pregnancy. However, if you are considering a probiotic supplement, it's essential to consult with your healthcare provider first. The right probiotics can help alleviate common digestive issues, boost your immune system, and support overall well-being during this milestone. We personally recommend a multi-strain probiotic supplement, such as Seed DS-01 Daily Synbiotic or Microbiome Labs MegaSporeBiotic.

2. Choose Fiber-Rich Foods for Digestive Support

Fiber is a crucial element for maintaining a healthy digestive system during pregnancy. High-fiber foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds, can help prevent constipation and promote regular bowel movements. Increasing your fiber intake can have a positive impact on your gut health by providing the essential bulk needed for digestion while fostering a diverse microbiome. Aim to have at least one fiber-rich food each time you eat. You can also sneak in some extra fiber into your diet by sprinkling in some ground seeds (such as these) into the foods you eat throughout the day.

When adding fiber to your diet, it's important to do so gradually and drink plenty of water. A sudden increase in fiber can lead to gas and bloating, which are especially uncomfortable when pregnant. Opt for natural sources of fiber and try to include a variety of fiber-rich foods in your meals to reap the full benefits. Not only will this support your digestive health, but many fiber-rich foods are also packed with nutrients your baby needs to grow.

3. Stay Hydrated for Optimal Digestion

Staying hydrated is vital during pregnancy and it's equally important for maintaining good gut health. Water aids in dissolving nutrients and facilitating their absorption in addition to helping the digestive system function optimally. Aim to drink plenty of fluids, primarily water, throughout the day. During pregnancy, your water intake should be 50-75% of your pre-pregnancy weight each day in fl oz. For example, if you weighed 180 lbs before pregnancy, then you should aim to drink 90-135 fl oz of water daily.

Dehydration can lead to constipation and other digestive issues, so it is essential to make hydration a priority. Keeping a water bottle, especially one with a straw such as this one, nearby can serve as a helpful reminder to sip throughout the day. Besides plain water, hydrating foods, such as fruits, veggies, and soups, can contribute to your fluid intake, while providing an added boost of nutrients.

4. Manage Stress for a Healthy Gut

Stress can profoundly impact gut health, particularly during pregnancy. High stress levels can lead to digestive changes, such as increased bloating and discomfort, increased acid reflux, and altered bowel movements. Managing stress is easier said than done. To help manage stress, consider incorporating relaxation techniques into your daily routine. Gentle practices, like prenatal yoga, meditation, or deep breathing exercises, can make a significant difference. These practices not only calm your mind, but also promote better digestion.

It's also beneficial to carve out moments for self-care in your busy schedule. Whether it’s reading, taking a stroll through a local park, or enjoying a hobby, prioritizing activities that bring you joy and relaxation can profoundly impact your overall well-being. Remember, a happy and calm mind contributes to a happier and healthier gut!

5. Stay Physically Active to Aid Digestion

Regular physical activity is essential for maintaining gut health during pregnancy. Engaging in pregnancy safe exercises, such as walking, swimming, or prenatal yoga, can help support digestion by promoting regular bowel movements and reducing bloating. Exercising regularly during pregnancy can also reduce your risk of pregnancy complications, such as gestational diabetes and preeclampsia, improve your mood and sleep, and strengthen your muscles to mitigate back pain.

If you're new to exercise or have any concerns about your physical activity level while pregnant, always consult with your healthcare providers and physical therapists. They can guide you on safe activity levels for your body to ensure you remain comfortable and safe throughout pregnancy.

6. Limit Processed Foods & Sugars

Minimizing processed foods and excess sugars is critical for supporting gut health. These foods often lack the nutrients your body and baby need and can contribute to imbalances in gut bacteria. Instead, focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins, which provide the necessary vitamins and minerals for both you and your growing baby.

When you do have a sweet tooth, consider healthier alternatives, such as fruits, dark chocolate, or homemade low-sugar treats. The benefits of prioritizing whole foods can be profound, enhancing not just your gut health but your overall health.

7. Listen to Your Body’s Signals

During pregnancy, your body undergoes numerous changes and it’s crucial to listen to its signals. Pay attention to what your body is telling you regarding your diet and digestion. If you notice foods that commonly give you discomfort, it may be best to limit or avoid them. Additionally, understanding what makes you feel your best can guide you toward making dietary choices that support your gut health.

Taking the time to tune in to your body not only fosters gut health, but also cultivates a greater sense of connection with your growing baby. This mindful approach can enhance overall pregnancy wellness, allowing you to make the most of this special journey.

8. Consult with Healthcare Professionals

Consulting with healthcare professionals is a key aspect of maintaining gut health during pregnancy. Building a health team that includes a registered dietitian can help you investigate your gut health symptoms, navigate dietary needs, and recommend specific strategies tailored to your unique situation. They can provide insight into safe supplements, dietary adjustments, and how to manage any particular health concerns that may arise during your pregnancy.

If you are having gut health concerns or simply want to continue to support your body during pregnancy, schedule a discovery call today. We would love to support you and your baby!

Disclaimer: This information contained in this blog is based on the experience of the author and science-based research. It is not intended to replace medical advice or diagnosis from a physician or other medical provider. This blog is not intended as a substitute for a consultation with a physician or other healthcare provider. The author is not responsible for any adverse effects or consequences resulting from the use of any suggestions discussed in this blog.