Being plant-based and pregnant is definitely possible. According to the Academy of Nutrition and Dietetics, being plant-based and pregnant is “healthful and nutritionally adequate,” with proper planning of course.
What is Plant-based? Simply put, a plant-based diet is where you consume predominantly, if not all, whole plant-based foods. These foods include fresh vegetables, fruit, legumes and beans, grains, and nuts and seeds. Your consumption of animal products and byproducts is greatly decreased or non-existent, which is totally up to you.
Being plant-based and plant-based and pregnant follow pretty much the same pattern. The difference here is, being pregnant, you are eating for two; therefore, you will need to ensure you are getting the proper amounts of nutrients for you and your growing baby.
As with any diet change, you should consult with your doctor. This rule is especially important if you are pregnant. We have a simple guide to get you familiar with general information about being plant-based and pregnant.
So let’s dive in, shall we?
Key Factors to Consider When Pregnant:
Proper Planning
With anything, proper planning is crucial to your success. This is even more important since you are pregnant. You are now taking care of yourself and your unborn baby. In planning, you have to consider your grocery list, your meals, and food you can and cannot eat. Even further, you have to be aware and knowledgeable about the plant-based lifestyle and getting the proper amount of nutrients.
I suggest taking some time on Google or Amazon to read and/or purchase books or even check out blogs and Instagram. There is so much information out there, so be as knowledgeable as possible about what you are doing.
Nutrient Deficiencies
Many people are deficient in iron and B12. So being pregnant, it’s very important to be sure you are getting enough iron and B12, as well as other nutrients like folic acid, for a healthy you and a healthier baby. Diets increased in plants may reduce the risk of pregnancy and birth complications.
As an expecting mother, your goal should be to follow a healthy well-balanced plan. This means listening to your body. You may find that being plant-based and pregnant isn’t what your body needs. Each body and every pregnancy is different. Don’t get so caught up in the plant-based lifestyle that you neglect your health during your pregnancy.
Iron: During pregnancy, the blood volume increases 50 percent this makes iron crucial to the health of the baby. Being iron deficient can lead to anemia, causing preterm labor, or your baby having a low birthweight.
There are two types of iron, heme and non-heme. The heme is derived from animals and non-heme from plants. Iron from plants are not easily absorbed as iron from animals, so for your body to increase the absorption of iron, you will need to eat iron-rich foods alongside vitamin C rich foods.
| Iron-Rich | High in Vitamin C |
| Spinach | Bell Peppers |
| Lentils | Broccoli |
| Beans | Cauliflower |
| Beets | Strawberries |
| Hemp Seeds | Kiwi |
| Kale | Citrus Fruit |
| Swiss Chard | Leafy Green Vegetables |
| Figs | Mango, Papaya |
| Brussels Sprouts | Sweet Potatoes |
| Nuts | Tomatoes |
Be aware that there are food, drinks, and supplements that can reduce the absorption of iron for up to two hours before and after iron-rich meals. These include black tea, calcium supplements, coffee, dairy, eggs, peppermint, and red wine.
Symptoms of Iron Deficiency
Vitamin B12 and Folic Acid: another nutrient many people are deficient in. Unfortunately, you can’t get B12 from plants. B12 is found in tofu, soy milk, some cereal, and nutritional yeast. B12 is crucial to the production of energy, a healthy brain and nervous system, a healthy heart, and the production of red blood cells.
Folic Acid prevents neural tube defects. The neural tube is the embryonic structure that forms the brain and spinal cord. Both B12 and folic acid have been linked to neural tube defects.
Symptoms of B12 Deficiency
Symptoms of Folic Acid Deficiency
Be sure that you are consulting with your doctor during your pregnancy, especially if you are considering having a plant-based diet. Also, be sure to ask as many questions as you can and do a lot of research. While you may want to be plant-based, your body may not allow you to be completely plant-based. So, most importantly, listen to your body!
I look forward to sharing more information with you in this Plant-based and Pregnant series.
Elissa Mirsky, known to most as Elle, is a published author and former editor-in-chief of Bold Magazine. She believes food shouldn’t be boring and every meal should be fashionably edible. Follow her on Instagram @mylifebeingelle where she is documenting her journey to eat well, live life, and love self.
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