When you’re eating for two, you need plenty of fresh fruits and vegetables, lean meats, dairy, whole grains, legumes and healthy fats while limiting processed foods, sugar and caffeine and avoiding alcohol, tobacco and drugs. It's all about balance, which is why pregnancy isn’t a great time to try a new diet. But if you’re already eating a certain way, you may wonder whether it’s safe when you’re expecting. The answer is that it depends. Some diets follow healthy eating guidelines and are compatible with pregnancy, while others are far too rigid when you're expecting. Be wary of diets that restrict entire food groups. And don’t embark on a calorically restrictive diet when you’re pregnant or trying to conceive.
Of course, talk to your doctor before making any significant changes in what you're eating. Here's a closer look at how safe some of the most popular diet trends are when you're pregnant.
1. Juicing. For moms-to-be who fear they're not getting enough fruits and vegetables, juicing may be a good back-up plan. It’s especially helpful on the go. Juicing can pack a nutrient-dense punch, especially when you choose fruits and vegetables loaded with vitamin C, vitamin E and an array of B vitamins.
But there are some concerns. First of all, having an occasional juice is different from a juice fast, which means abstaining from all foods with the exception of fresh juices. Some research has shown that cutting out food for any length of time can cause the production of ketone bodies, molecules produced by the liver during periods of low food intake that may harm the fetus. What’s more, when a fruit or vegetable is juiced, the pulp is removed and so is the fiber, so you’ll still need to make sure you’re getting the necessary 25-35 grams of fiber a day from other sources like whole fruits and vegetables, whole grains, tofu, nuts, seeds and avocado.
More About a Healthy Pregnancy Diet
Additionally, raw bottled juices that you buy from the grocery store or from juice bars are not usually pasteurized, meaning they’re not treated to prevent dangerous bacteria like listeria, an infection that’s particularly harmful to pregnant women and their babies that can cause miscarriages. Less common, but also harmful, is toxoplasmosis, an infection caused by a parasite that can be found on unwashed fruits and vegetables and may cause developmental problems in your baby-to-be like blindness and hearing loss.
Your best bet is to occasionally drink fresh juices that you make at home with fruits and vegetables you’ve carefully cleaned and peeled yourself, removing any bruises, which are areas that can allow bacteria to thrive. A good rinse will suffice; you don’t need to use soaps or detergents on your fruits and vegetables. And don’t forget to meticulously clean your juicer too in order to avoid contamination.
2. Probiotics. Constipation is no fun, and it’s a common complaint among moms-to-be. For those who want to get things going naturally, probiotics might be a good option. Probiotics can improve immune health and digestion and have even been shown to prevent some infections by fighting off harmful bacteria in the gut. You can find probiotics, or good bacteria, in a host of pregnancy-friendly foods like sauerkraut, kefir, pickles, algae and yogurt. But probiotic drinks like kombucha might not be a good idea during pregnancy because they’re often not pasteurized to prevent harmful bacteria like listeria, and they can contain very small amounts of alcohol because of the fermentation process. You can also take probiotic supplements during pregnancy, which have been found safe and even effective at improving the vaginal microbiota that can possibly reduce preterm birth and other pregnancy complications.
3. Gluten-Free Diet. Gluten is a protein that provides the elastic structure to dough. It’s most commonly found in wheat, as well as spelt, farro, barley and oats, and is present in foods like bread, pasta, fried foods, baked goods, beer, soy sauce, soups and sauces. Whether you’re on a gluten-free diet as a result of celiac disease (an autoimmune disorder that can cause serious symptoms like diarrhea, stomach cramps and damage to the intestines) or you have a wheat allergy (which can cause allergic symptoms like nausea, cramps, vomiting, hives, itching, nasal congestion and potentially fatal respiratory reactions), it is safe to continue eating this way during pregnancy. Many people also give up gluten because they say they feel better when they’re not eating it, though it should be noted that little research up the notion that abstaining from gluten without a diagnosed disorder has any benefits.
The downside of a gluten-free diet when you're pregnant is that enriched grains are often good sources of folate, the most important pregnancy nutrient, which reduces your baby’s risk of neural tube defects like spina bifida and reduces your risk of anemia and preeclampsia. Make sure you’re still getting your 400-600 mcg per day from all sources, including your prenatal vitamin and foods like spinach, fortified cereals, black-eyed peas, asparagus and Brussels sprouts. It can also be tricky to get enough fiber on a gluten-free diet because a number of fiber-rich grains are off-limits, so make sure you’re getting your 25-35 grams daily by eating plenty of avocado, apples, broccoli, tofu, almonds, chickpeas and nut butters.
4. Vegan/Vegetarian Diet. If you’ve been following a vegan or vegetarian diet, don’t stress. You can still have a perfectly healthy pregnancy without meat, poultry, fish or even dairy. Just make sure to find good animal-free sources of these important nutrients:
Protein is a building block of human cells. Get your required 75 grams of protein daily by eating soy, nuts, seeds, legumes, yogurt and eggs.
Calcium is vital for muscle, heart and nerve development, blood clotting, and enzyme activity, not to mention building strong bones and teeth. Ensure you’re getting 1,000 mg of calcium daily by eating plenty of dairy products, green leafy vegetables, white beans and fortified cereal, oatmeal and orange juice.
Iron is essential for developing blood supply for both you and your baby-to-be. You’ll need 27 mg of meat-free iron daily found in foods like blackstrap molasses, dried fruit, dark leafy greens, cashews and kidney beans.
B12 is a nutrient that keeps your nervous system healthy. Deficiencies are rare but can happen in vegans and vegetarians. Sneak in 2.4-2.6 mcg of B12 daily in fortified fruit juices, cereals, meat substitutes, eggs and nutritional yeast.
Vitamin D is important for avoiding pregnancy complications. Experts contend that far too many women are deficient, which can put your pregnancy at risk. The best way to get your fill of vitamin D (600 IU daily) is by spending 15 minutes a day in the sun without sunscreen. Fortified dairy products, orange juice and soy milk are also good sources.
Your prenatal vitamin can help you fill in the gaps when you fall short, but your practitioner may also suggest supplementing calcium, iron, B12 or vitamin D depending on whether a blood test shows a deficiency.
5. Paleo Diet. The Paleo Diet is a wildly popular trend inspired by what hunters and gatherers used to eat. This means eating foods thought to have been consumed by hunter-gatherers millions of years ago like grass-fed meats, wild fish, eggs, vegetables, nuts, seeds and fruits while abstaining from agriculturally-produced foods like grains, legumes, dairy, sugar (regular or artificial), potatoes, refined vegetables oils, processed foods or salt.
Experts contend that the Paleo Diet is too restrictive during pregnancy because avoiding grains, legumes and dairy all at the same time could make it difficult to gain and maintain enough weight during the second and third trimesters of pregnancy. It could also cause potential calcium, iron and B vitamin deficiencies. Additionally, while having too much sodium can cause high blood pressure and can lead to pregnancy complications, having too little salt is also harmful to the fetus. It’s best to use iodized salt (to meet your increased need for iodine) and moderately salt your food to taste at the table. Avoiding all salt, as the Paleo Diet recommends, could lead to sodium deprivation.
On the other hand, the diet does have some healthy guidelines, like limiting sugar, which is a good thing during pregnancy (and in general) because too much has been linked to diabetes, heart disease, colon cancer and tooth decay.
6. Organic Diet. Eating an organic diet simply means that you choose foods that are USDA certified either 100 percent organic, organic (made with 95 percent organic ingredients) or “made with organic ingredients” (containing at least 70 percent organic ingredients). If a product reads “organic” only on the ingredients list, it means that it contains less than 50 percent organic ingredients. According to the American Academy of Pediatrics (AAP), eating organic foods does reduce your exposure to pesticide residue, but it’s unclear whether this exposure is actually harmful to you or your baby-to-be. Organic foods are certified by the USDA to meet the following guidelines:
No synthetic pesticides, herbicides or fertilizers
No genetic modification
Does not receive added growth hormones or antibiotics (for chicken, beef, pork and dairy)
No additives like artificial colors or flavors
The downside is that organic foods tend to be more expensive, sometimes twice as much as their conventional counterparts. And it’s important to note that an organic diet is as healthy and varied as you make it. An organic piece of cake is still a piece of cake and organic chips are still chips. Just make sure that organic or not, you’re eating a healthy, varied diet loaded with fruits and vegetables.
7. The Whole30. The Whole30 is an extremely strict diet followers are instructed to do for 30 days. It avoids sugar (real or artificial), alcohol, grains, legumes, dairy, many additives and any processed junk food. As with the Paleo Diet, removing entire food groups like grains, legumes and dairy make it difficult to gain and maintain enough weight while you're pregnant. You could also fall short on nutrients like calcium, fiber and B vitamins. What’s more, when you’re pregnant, strict diets like this can also be mentally taxing, and pregnancy isn’t a time to add unnecessary stress to your life. If you want to try the Whole30, go for it, but do it when you’re not pregnant or breastfeeding.
8. The DASH Diet. The DASH (Dietary Approaches to Stop Hypertension) Diet is designed for those who are struggling with high blood pressure. It’s a balanced, healthy diet that focuses on all of the food groups and lays out the serving sizes for each:
Whole grains (6 to 8 servings)
Fruits (4-5 servings)
Vegetables (4-5 servings)
Low-fat or non-fat dairy (2 to 3 servings)
Lean meats, fish, poultry (6 or fewer servings)
Nuts, seeds and legumes (4 to 5 servings per week)
Very limited sweets
It’s considered the Americanized version of the Mediterranean diet, which focuses on eating healthy monounsaturated and polyunsaturated fats like extra virgin olive oil and fatty fish like herring, sardines, albacore tuna and salmon, along with fruits, vegetables, nuts, seeds, whole grains, dairy and legumes. While the diet is balanced, make sure that you’re choosing low-mercury seafood like shrimp, canned light tuna, salmon, pollock and catfish. And while the Mediterranean diet allows for the moderate consumption of red wine, no amount of alcohol has been found safe for you or your baby-to-be during pregnancy.
9. The Raw Food Diet. Raw food enthusiasts believe that heating food over 118 degrees breaks down healthy enzymes and can even be toxic. There is no research to back up this claim. The diet has become all the rage, but it’s not a good fit when you’re expecting because it’s too low-calorie and excludes too many food groups. Other deficiencies like B12, calcium, iron, healthy fats, protein and zinc could also be an issue. It’s often a vegan diet that includes mostly organic raw fruits, vegetables, nuts, seeds and sprouted grains, but it does not allow cooked or fortified key foods that make a vegan diet safe during pregnancy like soy, most legumes and whole grains. Again, if you’re thinking of “going raw,” save it for after pregnancy and breastfeeding.10. Clean Eating. A clean eating diet just means that you choose unprocessed, mostly organic whole foods like fruits, vegetables, grains, lean meat, poultry, fish and minimally processed dairy while avoiding foods like chips, cookies, crackers, baked goods, prepared foods, canned foods, frozen foods, condiments and pre-made sauces. The diet also calls for drinking plenty of water. It’s a balanced, healthy diet that’s definitely safe for you and your baby-to-be. But don’t get too carried away. If you’re craving a bowl of ice cream or a handful of potato chips once in a while, don’t beat yourself up for indulging. And while some people choose a clean eating diet to lose weight, that isn’t something you should try during pregnancy.