Why gut health is important in pregnancy?

Gut health is such an exciting area of nutritional science. From its links with our brain to its affects on our immunity and inflammation - it is what we should focus most on for our overall wellbeing.

It was once believed that a baby was born without bacteria (sterile), however it has recently been discovered that is not the case. A woman can start to begin nutritionally prepping her microbiome (healthy bacteria) before and during pregnancy to increase the beneficial bacteria that are present in the birth canal and breast milk.

Consumption of probiotic and prebiotic rich foods (or supplements) during pregnancy is linked to lower rates of preterm birth and preeclampsia (which researches have shown is due to reduced inflammation in the placenta). Also, probiotics taken during pregnancy can result in better blood sugar levels and reduce the risk of gestational diabetes.

How best to support gut health?

1. Avoid unnecessary exposure to antibiotics.

   • Antibiotics kill all bacteria - good and bad- linked with higher rates of allergies, asthma and eczema in infants.

2. Regularly (at least 3 per week and daily if in third trimester) consume fermented foods (natures original probiotic “supplement”) - dont assume that a probiotic supplement is more potent than food. For example, 1 tbsp of sauerkraut juice contains 1.5 trillion CFU (no. of bacterial cells). This is a lot more than your on the shelf supplement which is measured by the millions or billions, not trillions!

   • Kefir

   • yoghurt

   • sauerkraut

   • kimchi

   • lacto-fermented vegetables (e.g. pickles)

   • raw apple cider vinegar (contains organic acetic acid, which inhibits the growth of bacteria. Consume 1⁄2 tsp in water before meals.

   • fermented drinks (water kefir + kombucha)

   • miso

3. Eat more plants - diversity is key

   • Try and aim for 30 different plants regularly - this includes herbs, spices, green tea

   • Colourful fruit and vegetables rich in flavonoids are also big players when it comes to the microbiome, so aim to include berries, peppers, red cabbage and dark leafy greens  

4. Wear 100% cotton underwear

   • Nylon, lycra, and other synthetic fabrics hold moisture close to the skin, encouraging the growth of bacteria. It’s best to wear natural, breathable fabrics and avoid thong underwear.

5. Coconut oil: Used for its antibacterial/antiviral properties

   • Consume 2+ tablespoons a day, starting with 1⁄2 tbsp and increasing the amount daily to allow their body to adjust. Coconut oil can also be safely inserted vaginally by coating a tampon with the oil and inserting it at night.

6. Low sugar diet and avoid ultra processed foods

   • Reduce foods that encourage the growth of pathogenic bacteria, especially refined sugar and white flours. This not only supports healthy digestion, but helps prevent bacterial vaginosis and yeast infections.

7. Eat prebiotic foods - these are fiber rich foods that feed the probiotics.

   • Vegetables (chicory, Jerusalem artichokes, chicory, garlic, onion, leek, shallots, spring onion, asparagus, beetroot, fennel bulb, green peas, snow peas, cabbage) chickpeas, lentils, red kidney beans, apples, nectarines, peaches, watermelon, grapefruit, pomegranate, oats, cashews. 

   • A starch called resistant starch is another good prebiotic food to include in the maternal diet. These include unripe bananas, cooked and cooled potatoes and rice, legumes and cashews.

8. Take a probiotic supplement.

Who should take a probiotic supplement?

• If you are not consuming a fiber rich diet and fermented foods regularly

• Have compromised digestion

• Have tested positive for GBS (group B Streptococcus) or have yeast infections

• Have taken antibiotics during pregnancy or if antibiotic use was frequent pre pregnancy

What to look for in a probiotic supplement?

• Contains at least 30 billion CFUs of bacteria per serving (it will state this on the back)

• Multistrain probiotic that contains both Lactobacillus and bifidus strains.

• If you want to specifically support the vagina, and support unwanted strains including Group B sterptococcus (GBS) and the bacteria associated with bacteria vaginosis, two strains to specifically support the vagina are Lactobacillus rhamnosus and Lactobacillus reuteri which have years of research showing their efficacy.

***NOTE*** if you are new to taking probiotics (whether that be fermented foods or a supplement) it is important that you introduce intake gradually to avoid stomach discomfort (cramps, bloating + diarrhoea).

Is there any stage of pregnancy that I should really focus on probiotics (supplementation + food)

YES

• It is important to eat a wide variety of fiber rich foods and fermented foods throughout pregnancy but as an insurance policy it is recommended that you take a probiotic supplement in your 3rd trimester to prepare the vaginal canal for birth (and remember to include one that contains Lactobacillus rhamnosus and Lactobacillus reuteri that specifically support the vagina).

How does taking probiotics during pregnancy benefit my baby?

• Promotes a healthy digestion

• Strengthens the immune system

• Helps reduce the risk of allergies, eczema, asthma and colic

• Prevents oral thrush

How does taking a probiotic in pregnancy benefit the woman/mother?

• Promotes healthy digestion (as indigestion along with heartburn are one of the common side effects of pregnancy)

• Helps to break down food and better absorb vitamins

• Strengthens our immune system (80% of our immunity is in the gut!)

• Reduces the risk of preterm birth, pre-eclampsia, and gestational diabetes

If you would like to learn more about probiotics and specific nutrients to take at each trimester, get in touch below and lets help you feel well.