To be clear: A vegan diet is absolutely no problem during pregnancy—however, it's very important to keep a few things in mind. Careful planning, in particular, helps ensure the intake of vital nutrients.
Many experts and institutions such as the University of Torino, the British Dietetic Association and the National Australian Health and Medical Research Council confirm that a vegan diet is safe even during pregnancy if it is monitored and controlled.
Maria Flothkötter, head of the "Healthy Start to Life" network of the Federal Center for Nutrition, puts it even more clearly: "A vegan diet during pregnancy is only possible with dietary supplements without the risk of nutrient deficiencies."
Monitoring is the key to a vegan pregnancy
If you plan your diet carefully and consult with a doctor, there's even some evidence that a vegan diet during pregnancy is extremely beneficial. The reasons for this are obvious:
Vegans pay much more attention to their diet than omnivorous pregnant women. This ultimately optimizes the baby's nutrient intake. In most cases, vegans are accustomed to putting more thought into their food and are knowledgeable about nutrients.
🍐 No animals have to suffer for food.
🍐 A vegan diet is better for the environment and more sustainable.
🍐 Plant-based diets cause virtually no diet-related illnesses.
In addition to nutritional advice, regular monitoring of blood values by your family doctor and gynecologist is also important in order to detect possible nutrient deficiencies at an early stage.
What nutrients do you actually need during pregnancy?
By the way, you don't have to eat for two during pregnancy—at least not in terms of quantity. However, when it comes to nutrients, things are different. Pregnant women's iron needs are significantly higher—in the case of iron, they practically double. Therefore, nutrients that are more commonly found in high concentrations in animal products can quickly lead to a deficiency if they aren't replaced.
Not all nutrients are the same
There's a big difference between the main nutrients carbohydrates, fats, and proteins and micronutrients such as vitamins, minerals, and trace elements. While the need for the first group changes only slightly (and in most cases isn't a problem, as these are also present in sufficient quantities in plant-based foods), the need for the second group is sometimes significantly increased in vegans.
The most important micronutrients during pregnancy, which are often difficult to obtain through a vegan diet, include
- Vitamins (A, B2, B6, B12, C, D and folic acid),
- Minerals (magnesium, iron, iodine, zinc and calcium and
- Omega-3 fatty acids.
Even pregnant women who are not vegan must ensure that they consume sufficient amounts of these nutrients.
Here are some specific nutrition tips for pregnant vegans
Iodine requirements can be met excellently by using iodized table salt. Omega-3 fatty acids, which are extremely important for the development of a child's nervous system, can be found in walnut oil, soybean oil, and specially fortified vegan products.
Iron is particularly found in dark green vegetables, legumes, and whole grain products—but can and should also be consumed as needed. Soy, seeds, and nuts contain a lot of zinc, but may not contain enough.
Sunbathing helps produce sufficient vitamin D. If in doubt, you can also resort to vitamin D supplements – especially in winter when there is less sun exposure. Broccoli, figs, and almonds provide calcium (but not always sufficient). You can also find important reference values for all nutrients on the website of the German Nutrition Society.
Individual nutritional advice can help
As part of individual nutritional counseling, you will learn how to meet your increased micronutrient needs. A wholesome, varied, and balanced diet is particularly important here. Only in exceptional cases (i.e., for nutrients that are very difficult to find in plant-based foods, such as vitamin B12 or iron) should you resort to dietary supplements. It's best to ask your gynecologist which ones are appropriate for you.
It's important to consume all the necessary nutrients in sufficient quantities through a very targeted selection of foods with a highly concentrated nutrient pattern. A professional can help identify these foods and incorporate them into your diet.
Everyone has their own preferences when it comes to food. In the case of vegans, some may prefer pulses, while others prefer rice and pasta. During pregnancy, however, you should abandon such habits and focus on a particularly varied diet to ensure or improve your supply of important nutrients.
By the way: A vegan diet generally ensures a better balance of nutrients in the body, which can sometimes be disrupted in some omnivorous people. Biotin, pantothenic acid, beta carotene, fiber, and secondary plant compounds are almost always present in optimal concentrations in vegans. So, it's a good start.
There appears to be a risk of babies being too small or light when following a vegan diet during pregnancy
However, we also don't want to ignore potential risks. An Israeli study of approximately 1,400 women, nearly 17% of whom were vegan, found a significant correlation between a vegan diet and lower birth weight and height at birth. However, no major risks such as dangerously low birth weight or premature birth were identified.
When feeding the baby after birth and later as a child, practically the same rules apply
Finally, a tip for the period after breastfeeding. Here, too, a child can live very healthily as a vegan if the diet is well planned and, above all, supervised by a doctor. As long as the child is provided with all the essential nutrients, there's nothing wrong with a vegan diet.
First of all, we at Cosy Roots would like to congratulate you if you're currently pregnant and expecting a baby. If you're already looking for vegan booties, feel free to take a look around our shop and browse through our fairly produced, practical baby clothing.
