Get The Lowdown On Gut Health And Pregnancy

Gut health + pregnancy: Pregnancy involves significant changes to your body, including hormonal fluctuations, increased nutrient requirements, and adjustments to the immune system. 

You’ll probably get a lot of advice on antenatal care and nutrition but the importance of gut health during pregnancy can often be overlooked.  The importance of the gut to our overall health is a topic of increasing research with evidence showing that your digestive health impacts your immune system, your mental health and your overall well-being. In pregnancy, we are only just beginning to realise how crucial gut health is for both mum and baby.

So why is gut health so important and what can we do to maintain a healthy gut?

Understanding your gut

You may have heard of the “gut microbiome” - the trillions of microorganisms, including bacteria, fungi and viruses, that inhabit your gastrointestinal tract. These microorganisms play a vital role in digestion, nutrient absorption, immune function, and overall health. A diverse and balanced gut microbiome is associated with numerous health benefits, while imbalances or disruptions in the gut microbiome, known as dysbiosis, can contribute to a range of health issues.

Maintaining a healthy gut during pregnancy is essential for several reasons:

1. Nutrient absorption

A healthy gut microbiome helps break down and absorb nutrients from food, ensuring that both the mother and developing baby receive the essential vitamins, minerals, and macronutrients needed for growth and development.

2. Immune function

The gut microbiome plays a crucial role in regulating the immune system and protecting against harm. A balanced gut microbiome helps support your immune function during pregnancy, reducing the risk of infections and inflammation.

3. “Gut-brain axis”

The gut is often referred to as the "second brain" due to its extensive network of neurons and its communication with the central nervous system. A healthy gut microbiome is essential for maintaining optimal brain function and may even influence your mood, your ability to think, and your stress levels during pregnancy.

4. Inflammation and the link to some pregnancy health issues

Imbalances in the gut microbiome have been linked to inflammatory conditions such as gestational diabetes, preeclampsia, and pre-term birth. Supporting a healthy gut microbiome may help reduce the risk of these complications during pregnancy.

5. Foetal Development

Emerging research suggests that the maternal gut microbiome may influence the baby’s development in the womb, potentially impacting long-term health outcomes for the baby.

Don’t know where to start?

Here are some simple foods to add to your diet that support a healthy gut...

Fresh ginger can help the production of stomach acids and stimulate the digestive system. It is also thought to be useful in combating pregnancy sickness. Try adding it to a stirfry or drink it with a slice of lemon on hot water.

Bananas are a healthy and cheap snack that are full of fibre. A perfect snack on the go or could be added to a smoothie or eaten with yogurt.

Almonds are a high-in-fibre nut that have great probiotic properties that are great for gut bacteria. Enjoy as a snack or add to a main meal or desert.

Live yogurt is a great source of friendly bacteria good for maintaining gut health. Add it to a smoothie or enjoy it with other happy gut food such as bananas, almonds and granola.

Miso is made from fermented soya bean and contains a wealth of healthy bacteria and enzymes to support your gut health. Try making a simple miso soup or miso marinated salmon - a taste sensation.

Kefir is a probiotic yogurt drink packed full of good bacteria. Why not try adding it to a breakfast smoothie?

For more gut-health food ideas and recipes check out our latest recipes on Lemonade Mamas.

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