Pregnancy and vegetarian diet

A vegetarian diet is perfectly compatible with the optimal development of the unborn child.

When the diet excludes only meat but allows fish, eggs and dairy products, this way of eating, if properly balanced, will not pose any problems during pregnancy. A pregnancy food supplement is nevertheless recommended to help meet the very high nutritional requirements. 

If the diet excludes both meat and fish but allows the consumption of eggs and dairy products, a well-balanced diet will not lead to deficiencies, with the exception of iron supplementation, which will need to be provided. It will also be important to prioritise other main sources of essential fatty acids, such as vegetable oils rich in polyunsaturated fatty acids (walnut, hazelnut and rapeseed oil), in the absence of fish. Attention should also be paid to vitamin B12 levels, which is found mainly in animal products. 

What is important in both of these diets is ensuring a sufficient protein intake to cover the body's needs for essential amino acids (those which are not synthesised by the body and can only be obtained through diet). Eggs and, where applicable, fish can be used, as well as plant-based proteins (cereals and pulses, as well as wheat germ).

A vegan diet carries risks of severe deficiencies that should not be underestimated, particularly in vitamin B12 and zinc.

The risk of deficiencies exists for many nutrients (amino acids, vitamin B12, calcium, zinc, iron). Depending on the severity of the deficiencies, the health of the foetus may be compromised. It is therefore essential to implement appropriate medical supplementation and to combine plant-based foods — particularly legumes with oilseeds, and legumes with cereals. Strict nutritional monitoring throughout the pregnancy is imperative.

Pregnancy, conception, the post-partum period, and breastfeeding are the most nutritionally and micronutritionally demanding periods in a woman's life. These are the times when dietary intake needs to be optimal — and even with great effort, that is far from straightforward. Even with an "ideal" diet, studies show it is not enough. A pregnancy food supplement is a real asset for both mother and baby (Anses 2017). 

Bump Essentials is our ultra-complete, vegan prenatal multivitamin with 14 nutrients in bioactive form and choline. 

Bump essentials is our multi prenatal vitamins ultra-complete and vegan, with 14 nutrients in bioactive form and choline. 

To be taken in addition to our supplement omega 3 pregnancy Omega Mama, which contains DHA derived from a vegan microalgae. 

After birth, it will be recommended to take a postpartum supplement, and if breastfeeding breastfeeding vitamins. 

Soy is an increasingly widespread food in our diet and comes in various forms: soy milk, dairy alternatives, miso and tofu, soy sprouts. It is an excellent source of protein, rich in essential amino acids as well as essential fatty acids, minerals and B vitamins.

Studies on soy and pregnancy provide contradictory results. Soy is rich in phytoestrogens, the leading compounds of which are isoflavones. These isoflavones are unique in that their molecular structure is close to that of oestrogens (female hormones), raising the possibility of hormonal disruption in the foetus.

The effects of phytoestrogens on pregnancy

Studies increasingly show that phytoestrogens from soy act not only on fertility but also on the development of the foetus's reproductive organs and on pregnancy outcomes (including miscarriage).

Animal studies indicate that exposure to isoflavones during pregnancy leads to changes in the development of the mammary gland in female offspring, and of the testes in male offspring, resulting in an increased risk of breast cancer and testicular cancer respectively. 

Favour fermented soy

Soy is rich in phytic acid, a substance that binds to certain minerals and prevents their intestinal absorption, particularly calcium, magnesium, copper, iron and zinc. 

However, some soy-based foods may contain less phytic acid — this is the case for fermented foods. One study highlighted that phytic acid decreased by 30.7% during the fermentation of soy. Soy sauce, tempeh, miso and natto are fermented products that are likely to contain less phytic acid. 

Only consume organic

Even in the case of non-genetically modified soy, the majority of it is grown on large farms that use glyphosate to control weeds or as a desiccant before harvest (to dry the plant before it does so naturally, allowing for a faster harvest).

Consuming soy containing pesticides is particularly harmful during pregnancy, as exposure to glyphosate during the first trimester is linked to a higher risk of gestational diabetes.

The French Food Safety Agency (AFSSA) provides a simple guideline for expectant mothers: no more than one food containing soya per day throughout pregnancy and breastfeeding.  

For example: a soya salad, a glass of tonyu (soya milk) or soya juice, a tofu steak, or a soya-based cake.

To conclude, whilst a vegetarian diet, if well balanced, can be maintained without concern during pregnancy, it is preferable to seek medical support in the case of a vegetarian or vegan diet.