The Importance of Gut Health in Pregnancy
Article by Aoibhínn Connolly
The importance of gut health is becoming more and more talked about, and for good reason. The gut microbiome is a hub of so much activity in the body. It influences digestion, nutrient absorption, metabolism, and immune system function. There is even research to suggest that gut health influences mood/
A total of 10–100 trillion microbes live symbiotically within each of us. The health effects are now thought to begin as early as the gestational period (pregnancy).
In this blog post, we’re unravelling the science behind this connection to discover why nurturing your gut during these crucial nine months is so important.
Understanding Gut Health
Our gut microbiome is bustling with trillions of microorganisms (also called microbiota or microbes) of thousands of different species. Everyone has an entirely unique network of microbiota that is originally determined by our DNA. The microbiome is made up of microbes that are both helpful and potentially harmful. Most are symbiotic (beneficial) and some, in smaller numbers, are pathogenic (harmful).
Important factors shaping each of our individual microbiomes include BMI, medications, diet and environment. Other lifestyle factors have been shown to have a long lasting effect on the gut microbiome; pets, urban living and physical activity.
The mix of gut bacteria during pregnancy isn't just influenced by what happens during and around that time—it's also affected by things long before pregnancy. So many of these factors continue to play a role.
Changes to the Gut during Pregnancy
Once you fall pregnant, a series of changes kicks in, affecting your gut health, and subsequently, impacting your pregnancy.
Throughout the pregnancy journey, your immune system adjusts, inflammation rises, and the microbiome undergoes shifts—all crucial for supporting the growth and birth of your baby.
The hormones, oestrogen and progesterone, which surge during pregnancy, can alter the microbiome and influence gut health. Adding to this, your metabolism slows down, working hard to extract more nutrition from the foods you eat.
Basically, your body is on overdrive.
However, if your gut health isn't optimal, it can become a breeding ground for chaos. Depending on the unhealthy bacteria present during pregnancy, there's an increased risk of complications.
Benefits of a Healthy Gut During Pregnancy
A balanced and diverse gut microbiome positively influences the mother's immune system, helping to absorb crucial nutrients essential for the growth and development of her baby. It also:
Serves as a microbial guide for the baby, impacting the early development of their own gut, which we know is linked to long-term health outcomes.
Helps to prevent common pregnancy discomforts like bloating and constipation.
Interestingly, recent research indicates that maternal gut health even has a say in the baby's psychological growth. It turns out, a diverse gut community in moms can indirectly lead to less internalising behaviour in little ones. So, snack wisely for a cheerful, healthy journey for both you and your baby!
Tips for Maintaining Gut Health During Pregnancy
A Fibre-Rich Diet:
Include a variety of fibre-rich foods in your diet, such as whole grains, fruits, vegetables, legumes, and nuts. Fibre supports digestive health and helps prevent constipation, a common issue during pregnancy.
Probiotic-Rich Foods:
Incorporate foods rich in probiotics, such as live yoghurt, kefir, sauerkraut and other fermented foods. Probiotics promote the growth of beneficial bacteria in the gut, supporting digestive and immune health.
Prebiotic Foods:
Consume prebiotic-rich foods like garlic, onions, leeks and bananas. Prebiotics provide fuel for the growth and activity of beneficial gut bacteria.
Limit Processed Foods:
Reduce intake of ultra-processed foods, containing additives and preservatives that could potentially disrupt gut health. Opt for whole, unprocessed foods whenever possible.
Reduce Stress:
Whether it's through exercise, meditation or deep breathing, stress reduction can actually promote a healthy gut.
So, let's embrace this knowledge and make mindful choices—nourishing our bodies with gut-friendly foods and fostering a supportive gut environment for both ourselves and our growing babies.
Evidence:
The Maternal Gut Microbiome during Pregnancy
The maternal gut microbiome during pregnancy and its role in maternal and infant health
The maternal microbiome: another bridge linking mothers and infants
This blog post was written by Aoibhínn Connolly. Aoibhínn is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition and has a first class degree in Honours Nutrition.