The Microbiome: How to Support Yours During Pregnancy

You’ve probably heard about the microbiome before, and how important it is to your health - but what exactly is it? And why is it so important to support your microbiome during pregnancy?

Your microbiome is the population of microbes that are living in your body, mostly found in your gut. These tiny microbes are unique to you and play an important role in digestive health, energy, mood, immune health, skin health, and much more. The microbiome is constantly changing due to many factors such as the foods you eat, environment, stress levels, and big life events like pregnancy.

As a mama-to-be, it is more important than ever to support your microbiome! This will not only ensure that you feel your best during pregnancy and postpartum but will help support your baby's future microbiome and health as well. Maternal health and diet play a critical role in setting the foundation for a child’s microbiome and can have long-lasting health effects.

Recent research has shown that changes in a mother's gut microbiome during pregnancy may have an impact on diseases such as gestational diabetes, pregnancy outcomes, and even the baby's immune system development.

A healthy microbiome may also help with pregnancy complications such as obesity and preeclampsia. Keep reading to learn a few ways you can keep your microbiome happy and thriving during pregnancy!  

PROBIOTICS

Probiotics are the friendly bacteria that live in your gut and are responsible for promoting many health benefits such as immune function, hormone health, healthy digestion, skin health, and improved energy. Probiotics are essential to your microbiome health; in fact, they make up part of your microbiome!

A great way to support your microbiome is to consume foods that naturally contain probiotics. Check out some of my favorite probiotic-rich foods below!

PROBIOTIC FOOD SOURCES

• Kefir

• Miso

• Pickles

• Kimchee

• Kombucha

• Sauerkraut

• Fermented foods

• High-quality dark chocolate

• Yogurt with live active cultures

Although it is best to get the nutrients you need from food sources, you can also take a high-quality probiotic supplement to improve the quantity of the good bacteria in your gut. It is important to choose a high-quality product from a reputable company. Two favorites are MegaSporeBiotic by Microbiome Labs and Prenatal Pre/Probiotic by Needed.

Always consult your doctor or health professional before starting a supplement.

PREBIOTICS

Now that you know all about probiotics- what are prebiotics? Prebiotics are food for your probiotics! They are essential to ensure the health of your friendly bacteria.

Prebiotics come from fiber in foods such as fruits, vegetables, and legumes that we cannot digest, but the good bacteria in our gut can. Prebiotics provide the nutrients probiotics need to thrive.

Unless you are taking a probiotic that contains a prebiotic, it is usually not necessary to buy them- plenty of foods naturally contain prebiotics! Check out some prebiotic-rich sources below!

PREBIOTIC FOOD SOURCES

• Oats

• Garlic

• Leeks

• Barley

• Apples

• Onions

• Flaxseed

• Bananas

• Legumes

• Artichokes

• Asparagus

NOURISHING FOODS

Consuming a diet full of nourishing foods during pregnancy is not only important for you to feel your best and provide nutrients to your growing baby. Nourishing foods also play a key role in supporting your microbiome and can even have an impact on your baby’s microbiome!

Research has shown that diet is one of the most powerful factors in the health of the gut microbiome. We have both good and bad bacteria in our gut. While there are plenty of foods we can eat to support our microbiome, there are also foods that can contribute to high amounts of bacteria we do not want in our gut!

KEEP YOUR MICROBIOME HAPPY WITH THESE TIPS

• Eat a well-balanced diet full of whole, organic, and unprocessed foods. The more fresh foods the better!

• Limit processed foods, fried foods, and refined sugars. Avoid packaged foods and fast food as much as possible, and try preparing healthy, gut-friendly meals and snacks at home.

• Including plenty of prebiotic (fiber) and probiotic (fermented) rich foods in your diet (see some great examples above!)

• Find a healthy swap for your unhealthy pregnancy cravings. Craving sour candy? Try sour fruits instead, which are full of fiber that our gut bacteria love! For fast food cravings try a salty snack such as a whole grain cracker and include a healthy fat like avocado!

COLLAGEN

Collagen is a protein abundant in the human body and is one of the major building blocks of bones, tendons, skin, and ligaments. It has also been shown to be beneficial in supporting the gut microbiome.

Collagen is one of the main components of the cells that line your intestinal wall and plays a key role in healing the intestinal lining. This helps you absorb more nutrients from the foods you eat!

Your body produces its own collagen, but you can also get it in your diet in various ways. Try adding high-quality collagen powder like Vital Proteins to smoothies, soups, and beverages.

Another great way to include collagen in your diet is through bone broth. Bone broth is not only a great source of collagen, it is packed with tons of vitamins and minerals that you and your growing baby will love!

Make your own bone broth at home by following this recipe!

STRESS REDUCTION

As mentioned above, the gut and the brain have a strong connection. It comes as no surprise that research suggests the gut microbiome can be altered during times of stress. This can lead to unwanted health issues such as chronic inflammation and other GI disturbances.

Stress may also have an impact on your growing baby's microbiome and health. There is reason to believe if the mother's microbiome is unbalanced due to stress, the baby's microbiome may be altered as well, which could lead to problems with mental and physical development.

Pregnancy can be stressful, both on your body and mind. During this time, it is important to take care of yourself by taking time to rest, relax, and destress when needed. Your mind, body, and microbiome will thank you!  

MAKE THESE STRESS-REDUCING TECHNIQUES PART OF YOUR DAILY ROUTINE

• Deep breathing

• Prenatal yoga and stretching

• Aromatherapy with therapeutic grade essential oils

THE TAKEAWAY

Supporting your microbiome during pregnancy is so important for your health and wellbeing, as well as the health of your growing baby and their future microbiome!

Some important things to remember:

• You can set the stage for the health of your baby's microbiome by supporting your own microbiome during pregnancy!

• Eat prebiotic and probiotic-rich foods- this includes foods high in fiber for prebiotics such as asparagus, leeks, artichokes, and apples and fermented foods for probiotics including yogurt, kefir, kimchee, kombucha, and pickles.

• Eat a well-balanced diet full of fresh whole foods to feel your best and keep your good bacteria happy!

Want to learn more about supporting your baby’s microbiome once they are born? Stay tuned for our next blog post!

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References

Edwards SM, Cunningham SA, Dunlop AL, Corwin EJ. The Maternal Gut Microbiome During Pregnancy. Am J Matern Child Nurs. 2017;42(6):310-317. doi: 10.1097/NMC.0000000000000372

Nyangahu DD, Lennard KS, Brown BP, Darby MG, Wendoh JM, Havyarimana E, et al. Disruption of Maternal Gut Microbiota During Gestation Alters Offspring Microbiota and Immunity. Microbiome. 2018;6(1):124. doi: 10.1186/s40168-018-0511-7

Getting Probiotics Naturally During Pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/medication/getting-probiotics-naturally-during-pregnancy/. Published July 16, 2021. Accessed November 8, 2021.

Collins SC. Probiotics: The Use of Probiotics in Pregnancy. Today's Dietitian. 2017;19(11):18. https://www.todaysdietitian.com/newarchives/1117p18.shtml. Accessed November 8, 2021.

Probiotics During Pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/probiotics-during-pregnancy/. Published July 16, 2021. Accessed November 8, 2021.

What You Eat While Pregnant May Affect Your Baby's Gut Microbiota and Growth. Gut Microbiota for Health. https://www.gutmicrobiotaforhealth.com/what-you-eat-while-pregnant-may-affect-your-babys-gut-microbiota-and-growth/. Published October 21, 2020. Accessed November 9, 2021.

Yao Y, Cai X, Chen C, et al. The Role of Microbiomes in Pregnant Women and Offspring: Research Progress of Recent Years. Frontiers. doi:https://doi.org/10.3389/fphar.2020.00643 Published May 8, 2020. Accessed November 9, 2021.

Stress Alters the Gut Microbiome. Nationwide Children's Hospital. https://www.nationwidechildrens.org/for-medical-professionals/tools-for-your-practice/connect-with-nationwide-childrens/pediatrics-online/2019/february/stress-alters-the-gut-microbiome. Accessed November 9, 2021.

Hechler C, Borewicz K, Beijers R, Saccenti E, Riksen-Walraven M, Smidt H, et al. Association Between Psychosocial Stress and Fecal Microbiota in Pregnant Women. Scientific Reports. 2019:9(4463) doi: https://doi.org/10.1038/s41598-019-40434-8