Vegan Pregnancy: A Complete Nutrition Guide

Is a Vegan Diet Safe During Pregnancy?

Vegan diets can already be tricky at times, but add in pregnancy and it may seem impossible.

Well, as vegan dietitians, we are here to show you how with proper planning, you can absolutely have a healthy pregnancy while vegan.

In this article we will cover how your needs increase during pregnancy, and what nutrients you should pay extra attention to in a vegan diet to ensure you and your baby thrive.

Key Nutrients to Focus on During a Vegan Pregnancy

Protein

Day by day, week by week, your baby grows, and your body will start needing more protein. Below are a few examples of some high-quality plant sources of protein that can help you meet these new needs:

• Beans
• Lentils
• Tofu
• Tempeh
• Seitan
• Soy milk

Folate

Folate, or vitamin B9, is one you will likely hear about multiple times, maybe even during pre-conception. Well, that’s because folate is critical for neural tube development, especially at the beginning of pregnancy.

The good news is vegan diets are often already high in folate, but here are some sources to ensure you keep getting enough:

• Beans (mung beans, lentils, black beans, etc)
• Leafy greens (kale, spinach, etc)
• Fortified grains (pasta, bread, rice, etc)

Although you may be getting enough, supplements are often still essential to be extra cautious and are usually found in prenatal vitamins.

Iron

Just like protein, iron becomes another headliner during pregnancy as your baby’s needs grow and your blood volume increases.

Here are some examples of plant-sources of iron:

• Leafy greens
• Lentils
• Beans
• Pumpkin seeds
• Cashews

Unfortunately, your body has a harder time absorbing plant-based iron. The best thing you can do for this is by pairing high-iron foods with a source of vitamin C, such as citrus fruits (oranges, lemons, grapefruits).

Vitamin B12

B12 is another important nutrient during pregnancy, especially if you are following a vegan diet, as it is not a vitamin that is available from plant foods. A deficiency in this vitamin can affect the neurological development of your baby.

But don’t worry, there are many foods that have been fortified with essential vitamins, including B12, that you can add to your day-to-day to prevent any deficiency:

• Nutritional yeast
• Breakfast cereals (such as Kellogg’s Special K)
• Fortified Soy milk

Calcium and Vitamin D

When you are pregnant, your body will ensure your baby gets the calcium they need for bone development, even if your own needs are not being met. This is why calcium becomes essential for your own health, and ultimately your baby’s.

Remember, milk is not the only source of calcium, it is very possible to meet your calcium needs with vegan sources:

• Fortified Soy Milk
• Calcium-set firm or extra-firm tofu
• Tahini
• Leafy Greens

That said, calcium does not act alone. Vitamin D comes in to help your body absorb it. Vitamin D is hard to get enough of, especially in northern climates like Canada, so supplementation may be recommended.

Omega-3 Fatty Acids

ALA omega-3s are great fat sources. However, DHA omega-3s are incredibly important for fetal brain and eye development. Omega-3s are also less consumed, especially when seafood is not part of our diet.

Here are some vegan sources omega-3 of you can add in to make sure you get some of those healthy fats in!

• Chia, Flax of Hemp seeds
• Camelina seed or oil
• Walnuts

Some plant-based sources can be great, providing both ALA and some DHA, but algae-based DHA supplements are also recommended to ensure adequate intake during pregnancy.

Iodine

As vegans, we are often at a higher risk of low iodine since dairy and fish are not a part of our diet. 

Now you may be wondering why there is special consideration for iodine in the context of pregnancy. Well, iodine supports your thyroid function and your baby’s brain development. So iodine is crucial for both mom and baby.

The best sources are iodized salt (table salt) or supplements. Although seaweed is often seen as a source of iodine, the amount can be hugely variable so it’s not ideal to only rely on it.

Benefits of a Vegan Diet During Pregnancy

Now that we’ve covered some of the most important nutrients to pay close attention to and plan to include in your meals, it’s also good to recognize the upsides of vegan diets during pregnancy.

• Vegan diets are typically higher in fibre, antioxidants, and phytonutrients.
  • High fibre supports your digestion and helps reduce constipation (which can be a very common concern)
• Plant-based diets have also been associated with a lower risk of excessive gestational weight gain when your meals are well-balanced.

These are some of the few, but not all of the benefits. The key point here is that when a vegan diet is well planned, it offers several benefits for your pregnancy.

When to See a Dietitian for Vegan Pregnancy Support

It can be very helpful to connect with a vegan dietitian, as we can take on the planning for you and ensure you get everything you need as you go through each trimester and even post-partum recovery.

That said, these are some of the most common reasons we see clients for vegan pregnancies:

• Uncertainty about supplements
• Anemia or low iron
• Low weight gain
• Significant nausea or food aversions

Getting support can help you feel confident throughout your pregnancy, not restricted.

The Bottom Line

Vegan diets can sometimes make getting certain nutrients seem a bit trickier, but it is all very doable with proper planning. As vegan dietitians, we have helped many clients navigate a healthy pregnancy while maintaining their vegan lifestyle, so we know it is a very possible thing to accomplish. Remember to focus on energy, protein, fortified foods and even supplements.Connect with a member of our vegan dietitian team for reassurance in your meals and personalized guidance!