Benefits of Fermented Foods during Pregnancy

FERMENTED FOODS DURING PREGNANCY

FERMENTED FOODS DURING EARLY PREGNANCY

INTRODUCTION

Maintaining a healthy diet is important during pregnancy for both the mother and the developing baby. Fermented foods have been consumed for centuries and are known for their potential health benefits, such as improved digestion and a boosted immune system. Here we will discuss the benefits and precautions involved in consuming fermented foods during pregnancy.

What are fermented foods?

These fermented foods are prepared through the process of lacto-fermentation. These have a tangy, sour flavour and are known for their potential health benefits. Common fermented foods include yoghurt, kefir, sauerkraut, etc. Fermented foods are rich in probiotics, which are beneficial bacteria that can improve digestion and boost the immune system.

Fermented foods during pregnancy

Pregnancy can make women more susceptible to foodborne illnesses due to hormonal changes, increased blood volume, and changes in digestion. The CDC advises pregnant women to avoid certain foods that are more likely to be contaminated with harmful bacteria, including raw or undercooked meats, poultry, fish, and shellfish, as well as unpasteurized milk and soft cheeses.

So where do fermented foods fit into this picture? Are they safe to eat during pregnancy?

If prepared and stored properly, fermented foods are safe to consume during pregnancy. These foods can help boost digestion and nutrient absorption. Some fermented foods may contain higher levels of salt or other additives that may not be ideal for pregnant women with certain health conditions.

Fermented foods during early pregnancy

During the first trimester, the fetus is highly vulnerable to toxins; therefore, many women avoid caffeine, alcohol, and raw and uncooked meat. There is little information on the safety of fermented foods during the first trimester, but studies suggest that consuming a moderate amount is safe. It is always best to talk to your doctor, as they can provide personalised advice based on your individual needs and health status.

FERMENTED FOODS THAT ARE SAFE DURING PREGNANCY

1.

Yoghurt and kefir

Pasteurised yoghurt and kefir without added sugar or artificial sweeteners are safe for pregnant women to consume.

2. Sauerkraut and pickles

During pregnancy, you can consume these fermented vegetables as long as they are fermentedinvinegarratherthanbrine.

3. Kimchi

It is safe to consume during pregnancy if it is prepared with pasteurised ingredients and stored properly.

4. Kombucha

It is safe to consume during pregnancy if it is prepared with pasteurised ingredients and stored properly.

5. Miso and tempeh

It is safe to consume during pregnancy if it is prepared with pasteurised ingredients and stored properly.

BENEFITS OF FERMENTED FOODS DURING PREGNANCY

1. Improved Digestion

Fermented foods are packed with probiotics, which boost digestion. Beneficial for pregnant women who experience constipation or other digestive ailments.

2. Increased nutrient absorption

Fermented foods aid in the better absorption of essential nutrients like iron and zinc, which are crucial for fetal growth during pregnancy.

3. Boosted immune system

Fermented foods may boost the immune system during pregnancy as they are packed with probiotics. It reduces the risk of infections and ailments.

4. Reduced inflammation

They can also reduce inflammation in the body. This could be beneficial for pregnant women with certain conditions, such as preeclampsia and gestational diabetes.

PRECAUTIONS WHILE CONSUMING FERMENTED FOODS

1. Choose pasteurised products

Choose pasteurised products to reduce bacterial contamination in fermented dairy products like kefir and yoghurt.

2. Watch out for added sugar and salt

Fermented foods like pickles and sauerkraut are high in salt and sugar. It is best to prepare your own or opt for low salt and sugar options.

3. Practise good hygiene

Practise good hygiene to prevent the growth of harmful bacteria when making fermented foods at home. Use clean utensils and containers, and wash your hands.

4. Monitor your reaction

Start with a small amount of a new fermented food and monitor your body’s reaction. Some people might experience allergic reactions or digestive discomfort.

CONCLUSION

Fermented foods are generally safe to consume during pregnancy and may provide several health benefits, including improved digestion and a boosted immune system. Talk to your healthcare provider for personalised advice based on your individual needs and health status.