Vegetarian or vegan diet in pregnancy: what you need to know

Can a pregnant woman continue to follow a vegetarian or vegan diet? The answer is yes, provided you take some precautions. Here are which ones.

A mother-to-be’s food choices strongly affect both her health and her baby’s well-being and development .

For this reason, during pregnancy , it becomes extremely important to follow an  adequate diet , which allows you to take all the necessary nutrients in the right quantities.

In the case of a vegetarian or vegan diet during pregnancy (dietary regimes that imply the exclusion of some or all nutrients of animal origin) the role of the trusted gynecologist becomes even more central , who will have the task of helping the future mother to plan a well – balanced diet , preventing possible nutritional deficiencies and suggesting the necessary supplements .

Vegetarian or vegan diet: the benefits

A diet rich in fruits and vegetables helps prevent some pregnancy complications , such as preeclampsia and gestational diabetes.

Additionally, a high nitrate intake appears to increase the risk of congenital anomalies of the fetus , such as some neural tube defects and some brain tumors. Since cured meats and smoked fish represent the main source of nitrates in the diet, a diet without these products such as vegetarian or vegan is associated with a reduction in risk.

Vegetarian or vegan diet and vitamin B12 deficiency

Vitamin B12 is an essential component for the development of the fetus and newborn and is mainly contained in foods of animal origin .

A deficiency of this vitamin during pregnancy can compromise the health of the unborn child, for example causing inadequate growth or neurological development , while a deficiency during lactation can cause anemia , severe growth retardation and irreversible brain damage .

Women who follow a vegan diet during pregnancy are particularly at risk of developing a vitamin B12 deficiency : to prevent it, the doctor will prescribe the intake of specific supplements .

Less at risk , however, are pregnant women who follow a lacto-ovo-vegetarian diet , which allows the consumption of eggs , milk and dairy products .

In any case, the gynecologist will establish the need to introduce any supplements , also relying on the support of a nutritional biologist .

Vegetarian or vegan diet during pregnancy: what are the risks?

During pregnancy, an incorrectly balanced vegetarian and vegan diet exposes the expectant mother to the risk of a deficiency in iron, zinc, iodine, folic acid, choline, omega 3, calcium and vitamin D , which can cause even serious damage to her health and that of the child .

In fact, during pregnancy, the need for these nutrients increases significantly and it is therefore necessary to pay attention to introducing them in adequate quantities .

For this purpose, in addition to planning the diet , the gynecologist could recommend taking supplements or foods enriched with these substances.

Vegetarian or vegan diet during pregnancy: some tips

If you too follow a vegetarian or vegan diet, here are some tips for a balanced diet during pregnancy :

• to ensure an adequate calcium intake , often consume foods such as whole grains , legumes , dried fruit and oilseeds ( flax , hemp , sesame , pumpkin , sunflower );

• to increase your omega 3 intake , introduce foods such as flax and hemp seeds , walnuts and soy into your diet ;

• to facilitate the absorption of iron of vegetable origin , combine foods rich in this mineral ( dark green leafy vegetables , legumes ) with foods containing vitamin C ( citrus fruits , tomatoes ) or vitamin A ( carrots , pumpkin , peppers ) in the same meal ;

• to improve the assimilation of zinc , consider soaking , toasting or fermenting vegetables such as cereals , legumes , nuts and seeds before consuming them, to reduce the phytic acid content which limits its absorption.

Also remember to:

• follow a diet as varied as possible , preferring seasonal products ;

• limit trans vegetable fats , such as palm and coconut oil;

• always wash vegetables carefully under running water before cooking them and, after handling them, wash your hands thoroughly with soap and water ;

• limit the consumption of raw vegetables , to prevent food poisoning from toxoplasma, salmonella or listeria ;

• before eating raw fruit or vegetables , rinse them well under running water and soak them in a container with water and chlorine-based food detergent , more effective than bicarbonate in eliminating potentially dangerous microorganisms.