Vegan pregnancy: 6 tips to build a healthy baby

Picture of Leslie Abraham

Leslie Abraham

Here we are. You’re vegan and now pregnant. I guess you heard everyone around advising you to change your diet. Or that you will miss some key nutrients. There is right and wrong in this. Let’s explore how you can make the best out of your vegan pregnancy.

6 Tips for a vegan pregnancy:

  • Here is why a vegan pregnancy can be challenging
  • Get enough proteins and plan ahead
  • Add an algae-based DHA supplement
  • Soak all your grains, beans and legumes overnight
  • Swap your salt and add seaweed to your diet
  • Add some sun exposition daily
  • Choose a high quality prenatal vitamin
  • BONUS
Beans, legumes and grains eaten in a vegan diet during pregnancy

1. Here is why a vegan pregnancy can be challenging

Yes, you read that right. It is challenging to thrive and grow a healthy baby on a strictly vegan diet when being pregnant. Strictly vegan means eating only plant-based foods, excluding all animal-based type of foods (all types of meat, but also butter, milk, yogurt, honey, eggs, fish etc).

When people are telling you that you might miss some key nutrients, they are right. Many studies have proven that. Proteins, iron, vitamin D, K2, B12 and retinol, choline, DHA, calcium, iodine, zinc and omega 3s are all at risk for deficiencies. 

BUT, here is a dose of hope for you, if your diet is well planned, meaning thought through, a 2019 study found it safe during pregnancy and lactation. The truth is, it needs to be really well balanced but also know where these key nutrients come from, to keep it on the safe and healthy side for both you and baby. 

Indeed, a deficiency of the nutrients cited above could lead to some issues in baby’s development (neural tube defects, miscarriage, preterm birth, or obesity, diabetes, cardiovascular disease and neurodevelopmental delays later in life)

This is why, there is a need to know how to associate your foods or how to prepare and cook some of them.

A deficiency of these nutrients could lead to some issues in baby’s development (neural tube defects, miscarriage, preterm birth, or obesity, diabetes, cardiovascular disease and neurodevelopmental delays later in life)

In a plant-based diet, you can definitely find most of these nutrients, but some modifications are needed. Indeed, there are some anti-nutrients factors in the foods that can prevent the absorption of some of these nutrients, especially for iron, zinc, calcium, magnesium and copper. So it is extremely important and useful to know exactly what to do to decrease the action of these anti-nutrient factors found in whole grains, legumes and nuts.

Let’s see how you can make the best of your diet with some easy tips, shall we?

2. Get enough proteins and plan ahead

This one is obvious, and I’m sure you’re hearing this all day long. But still, you need to make sure you get enough proteins especially because the need during pregnancy goes up. 

Studies show that adding 1.5 cups of lentils should cover this extra need. 

To make sure you get all the essential amino acids (proteins building blocks) from your food, make sure to combine grains and legumes.

Some foods like spinach, pseudo-cereals (quinoa, buckwheat, amaranth) and hemp seeds contain ALL the essential amino acids in the same proportion to animal foods. 

To make sure you’ll get the most of them, soak all grains, beans and legumes overnight. It will reduce the level of the anti-nutrients factors we talked about. 

In order to do that, I recommend that you plan your meals ahead of time so you know when you have to soak your food. Doing a weekly meal plan and keeping it handy is very useful and will also decrease the cost of food (you end up not buying what you don’t need!).

3. Add an algae-based DHA supplement

For this one, if you really don’t want to add any egg, sardines, oyster or salmon to your diet, you need a supplement. There is simply no way you can get enough DHA from your diet.

The type of omega 3 fats you get from your food is hardly convertible to DHA. This is definitely a challenge for vegan and pregnant women. 

But, that being said, try to get some by adding ground flaxseeds, flaxseed oil, ground chia seeds and walnuts. Olive oil can also be added. Avoid other oils higher in omega 6 to maintain a healthy ratio. 

In any case, an algae-based DHA supplement is advised for vegan and pregnant women.

4. Soak all your grains, beans and legumes overnight

As we said for proteins, the anti-nutrients factors such as phytic acid interfere with calcium, iron, zinc and copper proper absorption. Soaking them overnight helps decrease their action so you’ll absorb these nutrients better. 

Avoid consuming them with tea and coffee too as the tannins inside also interfere with their proper absorption.

To enhance mineral absorption, eat your grains, beans and legumes along with some acidic foods like citrus or vinegar and cruciferous vegetables (bok choy, cauliflower, cabbage, broccoli, brussel sprouts…). Do not consume them with calcium rich foods as they compete for absorption. 

Zinc rich foods are: legumes, grains, nuts and seeds.

Iron rich foods are: legumes, pumpkin seeds, cooked leafy greens, nuts, seaweed and spirulina algae.

Calcium rich foods are: broccoli or bok choy, sesame seeds, almonds, red and white beans but also hard water.

5. Swap your salt and add seaweed to your diet

Iodine can be deficient in a vegan diet. Making sure to buy iodized salt will help you get enough iodine. Make sure to read the label as not all salts are iodized.

Seaweed will also provide you with iodine but also with iron. If you don’t like the taste of it, you can also consider an algae-derived supplement.

6. Add some safe sun exposition daily

Getting some sun-derived  vitamin D is a pretty good and inexpensive option too. It is the best way to get vitamin D. 

You can also find vitamin D in fish oils if you agree to take some during your pregnancy. 

Vitamin D rich foods: beans, broccoli and leafy greens (relatively low concentrations).

Sun exposition

7. Choose a high quality prenatal vitamin

There is NO way you’ll get enough vitamin B12 during a vegan pregnancy without consuming animal-based foods. 

Consider the amount of B12, iron and zinc your prenatal supplement contains. 

Very rarely prenatal vitamins contain choline. You should also consider adding this to supplement your diet. Choline is useful for baby’s brain development, the placenta proper function but also to prevent neural tube defects. 

However, nutritional yeast contains B12 and some fortified cereals too. So it wouldn’t hurt to add some to your diet. 

BONUS: If you’re feeling rogue, add some eggs and dairies to your diet

Last one of our tips for a vegan pregnancy!

I know, being vegan is a choice that you made because it aligns with your values. But some vegan pregnant women report weird cravings during their pregnancy: like meat or eggs.

If you feel like it, and if you’re ok with adding some to your diet, go for it. Eggs are rich in choline, B12, vitamin A and DHA. It makes them a perfect add-on to your diet. 

If you feel like seafood or fish could work too, adding sardines, herring, salmon and cooked oysters wouldn’t be a bad idea. Oysters are very rich in B12 but also iron, zinc, iodine, DHA and other trace minerals. 

If you choose to add some dairies to your diet, make sure to watch the quality. Preferably buy from pasture-raised or grass-fed sources. Don’t be shy and buy them full fat to make sure you get all the fat-derived key nutrients needed during pregnancy.

In a nutshell, here is what to remember

Here we are my friend! You now have 6 tips for a vegan pregnancy to help you thrive and grow a healthy baby. However, I wouldn’t advise going vegan during your pregnancy if you were eating vegetarian or omnivorous before. Pregnancy is not the time to ask your body to adjust to a new diet, but rather make some changes to enhance it so you can feel your best. You might not have the same ability, as a long-time vegan, to absorb all the nutrients needed.

If you need some inspo for a vegan pregnancy breakfast, check out this avocado toast recipe!

Disclaimer: Bonjour Baby strongly recommends that you consult with your physician before beginning and enrolling in any exercise program, even if you are in good physical condition, not suffering from any complications, and able to participate in the exercise. Bonjour Baby also advises to consult with your health care provider or OB-GYN before starting any new diet or buying any supplements.
Bonjour Baby is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any specific exercise or diet on a medical condition.

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