Everything you need to know about pregnancy & gut health

Pregnancy is a wild, magical, and sometimes confusing journey. A time filled with unexpected cravings and surprising digestive dilemmas. Your gut, your body’s “second brain”, is working hard to keep you and your little one feeling great. We’ve collated helpful insights and tips to guide you through navigating the ups and downs of gut health during this incredible journey!

As gut health experts we are committed to helping you maintain your gut health for overall wellbeing, but we are not medical professionals. Our focus is on support and education, we recommend consulting your midwife or healthcare professional for personalised advice.

How does pregnancy affect gut health?

Pregnancy brings significant changes to your body, including your digestive system and gut health. Here are some examples:

Immune system changes: approximately 70% of your immune system resides in your gut, which adapts during pregnancy to protect both mother and baby.¹

Food cravings and aversions: while not directly linked to gut health, many experience cravings for specific foods and aversions to others. This impacts dietary choices and nutrient intake, which can affect gut microbiome diversity. It’s normal for your eating habits to change throughout the nine months, so don’t feel pressured to maintain a perfect diet throughout. For inspiration, check out El’s article: I’m a gut health expert – here’s what I eat in a day at 16 weeks pregnant.

Hormonal changes: increased progesterone relaxes muscles in the digestive tract, which may lead to common issues such as:

Constipation: slower bowel movements and pressure from the growing uterus.² Tip: stay hydrated, and increase your intake of fibre-rich foods like fruits, vegetables, and whole grains gradually in small amounts. Try gentle exercise like walking, swimming or pre-natal yoga to aid motility.
Heartburn and acid reflux: relaxation of the valve between your oesophagus and stomach allows stomach acid to rise back up. Tip: eat smaller, more frequent meals and avoid trigger foods like spicy, acidic, or fried foods. Elevate your head while sleeping to prevent acid reflux.³
Bloating and wind: sluggish digestion results in increased bloating and wind. Tip: avoid triggers like carbonated drinks or eating large portions of high-fibre foods. Instead, try eating slowly and avoid overeating. Check out this article for tips on mindful eating.⁴

If symptoms persist or are particularly uncomfortable, consult your midwife for personalised advice and treatment options.

Gut health and your baby

Your gut health is vital for both you and your baby. With trillions of bacteria in your gut, this ecosystem is essential for overall health, aiding digestion, supporting immunity, mental wellbeing, and disease prevention.⁵

Factors like stress, sugar, antibiotics, and pollution can disrupt this balance, leading to various health issues. Since your baby inherits their microbiome from you, maintaining a healthy gut is a great way to give your child the best possible start in life.⁶ Read in more detail about why gut health during pregnancy is important here and check out these 5 ways to keep gut healthy during pregnancy.

The role of probiotics

We often get asked if our kefir is safe to consume during pregnancy and while breastfeeding – and the answer is yes! Packed with probiotics, it supports gut health and can be especially beneficial during pregnancy and breastfeeding. Made with a base of pasteurised goat’s milk, our k efir is great before, during, and after pregnancy. It promotes a balanced gut microbiome to pass on to your baby, while also boosting your immune system and energy levels.⁷

Our kefir can also help increase the Lactobacillus in your breast milk, which is known to help combat colic, reflux and other digestive issues in babies.⁸⁹ Learn more about the ways Kefir can support you and your baby.

While our Kefir is safe to consume, we would always advise consulting with your midwife or healthcare provider before starting any supplements.

Foods to support gut health during pregnancy

What you eat plays a big role in maintaining a healthy gut. During pregnancy, focus on including foods that promote digestion and nurture your gut microbiome:

Fibre-rich foods: whole grains, fruits, vegetables, legumes, and seeds help nourish your gut bacteria and keep your digestion regular. For inspiration, check out these fibre-rich meal plans.
Fermented foods: yoghurt, kefir, kimchi and sauerkraut contain probiotics that support a healthy gut.
Hydration: drinking plenty of water is essential for digestion and helps prevent constipation.
Healthy fats: omega-3 fatty acids found in fish, flaxseeds, and chia seeds can support gut health and overall wellness. Consume up to 2 portions maximum of oily fish (salmon, mackerel) per week.¹⁰

Find lots of gut-healthy recipe inspiration here. There are specific foods and drinks to avoid during pregnancy and breastfeeding. We suggest referring to NHS guidelines and consulting your midwife for any specific questions.

Prenatal vitamins and digestive health

Some women find that their prenatal vitamins, particularly those containing iron, can upset their stomachs or contribute to constipation. Drinking plenty of water and taking your vitamins with meals may ease symptoms. However, we’d recommend consulting with your midwife for advice, they may suggest alternative options.

The impact of stress on gut health

Stress can exacerbate digestive issues in general – as well as during pregnancy. The connection between the brain and the gut, often called the gut-brain axis, means that stress can slow down digestion and lead to discomfort. Incorporating relaxation techniques such as prenatal yoga, meditation, deep breathing exercises, gentle exercise or niksen (the Dutch concept of simply doing nothing!) can help reduce stress and support better digestion.

Don’t be afraid to seek help

While most gut-related issues during pregnancy are normal, some symptoms may require medical attention. If you experience severe or persistent symptoms don’t be afraid to consult your midwife or GP – that’s what they’re there for!

Postpartum health and wellbeing

After giving birth, it may take time for your digestion and gut health to return to normal. Hormonal fluctuations, changes in diet, and postpartum recovery can all impact your digestive system. Continuing to eat fibre-rich foods, staying hydrated, and incorporating probiotics into your routine can help restore balance to your gut after pregnancy.

Take a look at these articles for helpful tips and guidance on navigating the 4^th trimester!

Have we missed anything? Have you got further questions? Get in touch with one of our Nutritional Therapists on live chat, weekdays from 8 am to 8 pm if you have any questions!