Can eating a vegan diet in pregnancy really be healthy?

A contribution post by Louise Palmer-Masterton

There is a widely-held belief that humans are omnivorous (both meat- and plant-eating), so eating a solely vegan-based diet with no meat, fish or poultry cannot be safe in pregnancy. However, I and many others, would disagree with that statement.

I was almost 40 years old when I was pregnant with my first child. At that time, my diet mainly consisted of whole vegetables, small amounts of wholegrain, tofu, lentils and pulses, nuts and seeds. I ate as I normally would throughout both of my pregnancies. I had no morning sickness, no particular cravings, no complications or deficiencies, and was able to deliver both of my children safely at home by home birth. During both of my pregnancies, I took multivitamins and folic acid as recommended by health professionals.

I then started to wonder if my experiences were rare ones, or were there many vegan women out there experiencing the same problem-free pregnancies like I did. So I did some research and found that there were many other new mums who were also vegan during their pregnancies.

My findings:

  • All of the new mums I spoke to adopted a ‘wholefoods natural diet’ during their pregnancies
  • None of them experienced any cravings
  • Two out of the seven experienced severe morning sickness ate plain toast for their first trimester
  • Two were diagnosed with gestational diabetes (GD) in the second trimester which was successfully managed by eating a wholefoods-vegan diet
  • Soups and stews were frequently mentioned as the main ‘go to’ meals
  • Marmite, tofu, tempeh, brown rice, aduki beans, miso soup, and ginger were also popular food options

“When I had morning (all day) sickness I ate a lot of baked potatoes, as I didn’t fancy much else. Luckily potatoes have vitamins in the skin, and so I felt they were better than other bland things. I supplemented potatoes with vitamins and iron. I also remember eating dried mangoes, cucumber, and miso at some points, and drinking orange juice. When I recovered from the morning sickness, I ate a lot of everything.”

Helen, Vegan Family Guide

For mum, Holly (one of the women diagnosed with Gestational Diabetes) said nut butters were a life saver for her special diet, thanks to the high-fat/protein and low-carb content in nuts, to sustain her through her pregnancy.

For Danielle, who developed cholestasis in her second trimester, meant she could only eat foods that were low in fats explained that “the vegan diet was great for this”.

Can you get the right nutrition from eating a vegan diet?

All the vegan women I spoke to were very knowledgable about vegan nutrition in pregnancy. They were all well aware of the need to increase protein intakes by 10-20%, and did so with greater attention based on eating good, balanced meals. Not all of them ate protein/rich foods like tofu, with many of them preferring pulses, grains and organic vegetables.

It is recommended in pregnancy for all mothers to take folic acid. With vegan pregnancies, it’s also highly recommended to take vitamin B12 and vitamin D supplements as these are not found in plant-based products. Half of the women I spoke to did mention they take diet supplements, but the other half only took the recommended folic acid supplements.

Helen, who has been vegan for many years, said: “I always try to follow a balanced diet. Supplements are recommended to pregnant people of all persuasions. I took vegan vitamins and iron before, during and after my pregnancy.”

Angie, who was vegan pregnant then raised her children on vegan diets, said she “just ate sensibly – mainly fruit and veg. I’d been vegan thirteen years before I became pregnant and had never been unwell so I assumed it all was ok…” shows it is possible to be healthy and vegan during and after pregnancy.

This was reiterated by Lee, who has been through two pregnancies as a vegan; “I didn’t even think about nutrition, I just followed what my body craved and had zero nutritional issues”.

Do pregnant vegans feel well?

None of the women I spoke to reported of any nutritional issues or deficienciesa during their pregnancies, and aside from the complications mentioned by some of the women, all of the mum-to-bes said they felt healthy during their pregnancy.

Danielle stated: “I am very strong and the muscle of the household, even when pregnant if something needs lifting, I’m your girl”.

Another mum, Emma said she continued to be vegan whilst breastfeeding and had a wonderful pregnancy with no issues whatsoever.

“I wasn’t sick once, I had no cravings, I felt great the whole time, had energy, my skin was the best it’s ever been and I continued to work-out throughout the entire pregnancy. Postpartum I was told I had great colostrum, since my baby only lost 70g initially and I had a plentiful supply of milk, the health visitor actually said I had too much!”

Emma, new mum

What do health professionals think of pregnant women following vegan diets?

All of the new mums I spoke to remarked on how compassionate and empathetic their health care teams were of their vegan food choices. None of them was pressured or advised to eat animal products, including the women who were diagnosed with gestational diabetes.

Emma: “I didn’t tell my midwife that I was vegan because I expected a negative response which I didn’t want to deal with at that time. However, in hospital (after the birth) the team were very supportive in providing me with decent vegan food to eat.”

If you are vegan or vegetarian, don’t let the myth that you need animal products during your pregnancy put you off sticking to your plant-based diet. Eating a healthy and balanced vegan diet during your pregnancy can be good for you and your baby – and as long as there aren’t any vegan foods that are on the ‘no go’ list during your pregnancy, you won’t have to give anything up either.


This is a contribution post from guest writer, Louise Palmer-Masterton – founder of multiple award-winning restaurants Stem & Glory.

Posted by

UK Family Travel & Lifestyle Blogger. Mama of two. Juggling motherhood, work, life and everything else in between. :-)

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