I have been completely plantbased for almost two years now and never felt any better. I started eating this way after I had my first baby because I got into food combining which is a way of eating where you eat for optimal digestion and eating plantbased came to me with it naturally. I have never looked back since, my skin has improved, I never have stomach issues, I’m never bloated anymore and I have so much more energy. With practicing yoga and meditation I also learned about the spiritual component of not eating animals. Everything is energy and plant foods have the highest vibrational energy while eating a creature that has been killed for food is on the very low vibrational end. This makes a lot of sense to me and no question that I have felt the shift since I have stopped eating meat and fish which I attribute helping to reduce my anxiety as well.
There was no question for me to continue to nourish myself this way when I got pregnant for the second time. I know that with a well-planned plantbased diet and adequate supplementation I can provide baby and myself with all the nutrients we need. The Academy of of Nutrition and Dietetics states that eating plantbased is safe for all stages of life, including pregnancy, lactation, childhood, adolescence etc. Research has shown that a plantbased diet may reduce the risk of pregnancy complications such as preeclampsia, gestational diabetes and excessive weight gain.
Of course I get questions from my environment on how I will meet certain nutrient requirements since a lot of people are not familiar with this way of eating. I feel like these are common concerns so I thought it would be helpful to answer them here:
Do you get enough protein on a plantbased diet?
From the second trimester on a pregnant woman needs about 25 grams more protein a day which can easily be met eating a diet rich in whole grains, nuts, legumes, and seeds. I never count calories or for that matter, macros, pregnant or not because my body knows what it needs. Learning to listen to my body and honor those cues was key to live a healthy and balanced lifestyle for me. A few weeks into the second trimester I noticed that I didn’t feel satisfied if I didn’t include a serving of protein into my meals and so I started making sure I had some seeds, legumes or soy products such as tempeh or tofu at most meals.
Don’t you have to eat meat for iron?
There are plenty of plant sources that include iron such as lentils, beans, greens and beets. I make sure to pair them with a source of vitamin C (such as lemon juice in a dressing) to make the iron more bioavailable.
Iron deficiency is common in women, plantbased or not because not everyone absorbs iron well and we lose blood regularly during that time of the month. In pregnancy that need is heightened because of the increased blood circulation for the baby and a supplement is a good support if levels are low. My iron levels were higher this time around than before I was plantbased but started dropping as I went into my second trimester so I began supplementing it. This is completely normal and happened during my last pregnancy when I wasn’t plantbased as well.
Where do you get your omega-3 from if you don’t eat fish?
I make sure to include a lot of omega-3 rich plant sources like seeds, cold pressed oils and avocados every day and I take an algae oil supplement to make sure baby’s brain gets enough DHA. Fish get their DHA from eating algae so taking an algae supplement is essentially cutting out the middleman! Plus seafood is often polluted with heavy metals which you don’t want in your body when growing a human (or any other time as well!).
You see that it’s not that hard to meet increased nutrient needs during pregnancy when eating plantbased. Educating yourself to make the best possible choices for you and your baby, eating a varied diet rich in fruit, vegetables, grains, seeds, nuts and soy products and adequate supplementation will make sure you have a happy and healthy pregnancy.
Supplementation during pregnancy is a must, whether you are plantbased or not. The baby takes everything from mama so keeping your stores filled is essential to prevent depletion.
These are the supplements I take during pregnancy:
Prenatal multivitamin including folate
Folic acid is a non-negotiable to prevent complications such as spina bifida for the baby and should ideally be taken already a few weeks before conception. There are many different prenatals out there, try and see what you like but the most important thing is for it to contain the essential amount of folic acid in its most bioavailable form. My favorite is Biogena Nutrifem Basic because it’s plantbased (contains no fish oil like most other prenatals) and it also has biotin which helps to keep nails and hair strong during pregnancy and beyond.
Vegan Omega-3
Supplementing DHA during pregnancy is crucial for baby’s brain development and mama’s as well (hello baby brain;). I use an algae-based DHA by Omega Life.
Probiotic
Gut health is everything! I know I say it all the time but especially expecting mamas should take good care of their microbiome as it is passed on to their babies at birth. Beyond that it helps with regular digestion in pregnancy and clear skin which can both be impacted during that time. Biogena’s Omni Lactis has changed my skin forever!
Magnesium
Magnesium is an essential mineral and has so many benefits: it helps with sleep and to relax the muscles preventing leg cramps and early contractions. My go to is CALM by Natural Vitality.
Iron
As I described above, women are often low in iron regardless of their diet and pregnancy demands more iron due to increased blood circulation. I started taking an iron supplement that my doctor prescribed me at the beginning of my second trimester as I did during my last non-plantbased pregnancy.
Please note that I’m sharing my personal experience & recommendations, always check with your doctor before making changes to your diet and taking a new supplement.
