Healthy Vegetarian Diet & Pregnancy

If you’re pregnant, or trying for a baby, and eat a vegetarian diet, make sure you read this post on how to have a healthy vegetarian pregnancy.

It includes advice on a vegetarian diet and pregnancy, including what vegetarians should eat and avoid eating during pregnancy, and where you can source the vitamins and minerals you might need extra support in when you’re expecting a baby and eat a meat-free diet.

What Is a Vegetarian Diet?

Vegetarians are people who do not eat meat or fish, or meat by-products, but generally do eat dairy products and eggs. A vegetarian diet can be adopted for moral, religious, or health reasons, or as a personal preference.

There are several different types of vegetarian diets that might also exclude all of, or a combination of, fish or shellfish, dairy products and eggs.

It is estimated that as of 2019, 4.5% of the UK population have a vegetarian or vegan diet and figures from The Vegetarian Society show that there are just over 3 million vegetarian and vegans in the UK, which is around 6% of the UK population.

Is It Safe to Be Vegetarian While Pregnant?

It is important for all women to eat a healthy diet during pregnancy. Eating a healthy diet during pregnancy can help support your own health and the development and growth of your baby.

It is safe to be vegetarian while pregnant and continue eating a vegetarian diet throughout your pregnancy, as long as you eat a healthy diet that contains the right building blocks such as protein, healthy fats, and carbohydrates, from which you should get the vital vitamins and minerals that all women need for a healthy pregnancy to support their baby. For women following a vegetarian diet, these vitamins and minerals will need to be sourced from food other than meat and fish.

You can read more about a healthy diet when you’re expecting a baby and what to eat and avoid eating in our post on pregnancy foods.

Vegetarian Diet for Pregnancy

Here are the key facts to know about following a vegetarian diet for pregnancy.

What Nutrients & Vitamins Do Vegetarians Lack?

You might be wondering what nutrients and vitamins vegetarians potentially lack during pregnancy.

if you’re a vegetarian, you need to make sure you consume enough iron and vitamin B12 - which are mainly found in meat and fish – as well as vitamin D.

You also need to check you are eating enough protein, calcium, folate, and iodine, as well as the types of and levels of vitamins recommended for all women trying for a baby or who are pregnant. This includes folic acid, 400μg daily supplemental intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.

How To Increase Iron During Vegetarian Pregnancy

Iron is commonly found in meat and fish, so this is a nutrient that vegetarians may need extra support for their pregnancy. Iron is important as it has a role in the process of cell division and in the normal formation of red blood cells and haemoglobin. To increase iron intake, vegetarians will need to make sure they are getting this from other sources, especially during pregnancy.

Iron Rich Vegetarian Foods for Pregnancy

Alternative sources of iron-rich food for vegetarians are:

• Pulses
• Dark Green Vegetables Such As Spinach And Broccoli
• Wholemeal Bread
• Eggs
• Fortified Breakfast Cereals (With Added Iron)
• Dried Fruit, Such As Apricots

Omega-3 DHA during Vegetarian Pregnancy

Maternal intake of Omega-3 DHA contributes to normal brain and eye development of the foetus during pregnancy and in breastfed infants. A beneficial effect is obtained with a daily intake of 200mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults. As a main source of Omega-3 DHA is fish or shellfish, vegetarians will have to ensure they get enough from other sources if they don’t eat fish or shellfish.

Other food sources of Omega-3 are walnuts, flaxseed, chia seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts of Omega-3.

Protein Rich Foods for Vegetarians During Pregnancy

Protein is essential for the growth and development of your baby’s muscles, tissues, and cells. While protein is found in meats including turkey and chicken, there are plenty of high protein vegetarian options available.

Good sources of protein for vegetarians include:

• Lentils And Beans
• Meat Alternatives Such As Quorn (which is safe to eat during pregnancy)
• Nuts
• Well-Cooked Eggs And Dairy

Try to include a protein-rich food at every meal.

Vitamin D Intake during Vegetarian Pregnancy

Although we source vitamin D from sunlight, it is found in egg yolk and foods specially fortified with vitamin D, including some breads, breakfast cereals and most fat spreads. Vitamin D supports the normal function of the immune system, and to help maintain normal bones, teeth and muscle function.

However, it is difficult to get enough from foods that naturally contain vitamin D and/or fortified foods alone.

For this reason, the UK Department of Health recommend that everyone consider taking a daily supplement of 10μg of vitamin D between September and March, this includes pregnant women, and breastfeeding mums.

You may be at particular risk of not having enough vitamin D if you have dark skin (for example, if you're of African, African Caribbean or south Asian origin). If you cover your skin when outside or spend lots of time indoors you might also not have enough vitamin D. You may need to consider taking a daily supplement of vitamin D all year. Talk to a midwife or doctor for advice.

Pregnacare supplements for during pregnancy include the recommended 10μg of vitamin D. Read more about vitamins and the reason to consider taking a combined pregnancy supplement.

B12 Intake During Vegetarian Pregnancy

Vitamin B12 helps normal red blood cell formation and normal nervous system function. Good sources of vitamin B12 for vegetarians are:

• Milk And Cheese
• Eggs
• Fortified Breakfast Cereals
• Fortified Unsweetened Soya Drinks
• Yeast Extract, such As Marmite

Folic Acid Intake During Vegetarian Pregnancy

The UK Department of Health recommends that all women take a daily supplement containing 400μg of folic acid when trying for a baby, and for at least the first 12 weeks of pregnancy, to help reduce the risk of Neutral Tube Defects (NTDs) such as Spina Bifida, in your baby. Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. Folic Acid is also beneficial beyond 12 weeks as it contributes to maternal tissue growth during pregnancy.

There are natural sources of folic acid in food, including:

• Wholemeal Bread
• Cereals
• Leafy Green Vegetables
• Brussels Sprouts

Although it is important to eat a healthy, balanced diet, including these foods, before and during pregnancy, it would be incredibly difficult to eat enough to get the right amount of extra folic acid for this time purely from food. This is why it is so important to take supplements containing the recommended level of folic acid if you're thinking about getting pregnant and during pregnancy.

If Flour In The UK Is Fortified With Folic Acid, Do I Still Need To Take An Additional Folic Acid Supplement Before And During Pregnancy?

Yes, you will still need to take a supplement as fortification is only to improve the folic acid contribution from the normal diet. The government announced in September 2021 the good news that folic acid will be added to UK white flour from the end of 2026 (the new rules will exclude gluten-free and wholemeal flour). This is to help increase the amount of folic acid in maternal diets, as low folic acid status is a risk factor in the development of neural tube defects (NTDs), such as spina bifida. This will, however, not replace the need for mums-to-be to take a folic acid supplement, as the UK Department of Health continues to recommend that all women trying to conceive until the 12th week of pregnancy should take a daily supplement containing 400µg folic acid.

Make sure you read our post on why folic is so important before and during pregnancy.

Calcium Intake During Vegetarian Pregnancy

Calcium is needed to maintain normal bone and teeth health. It also supports normal energy release and has a role in the process of cell division and specialisation.

If you eat dairy products, then animal milks, cheese and yogurts are excellent high calcium foods.

If not, vegetarian options are also good – just make sure your milk is enriched with added calcium (as some non-animal milks e.g., rice and oat milk are naturally lower in calcium).

Pulses, tofu, nuts and sesame seeds, tahini and dried fruit are all good sources of calcium.

If you eat cheese, then read our post on cheese in pregnancy.

Iodine Intake During Vegetarian Pregnancy

Iodine intake is a consideration during pregnancy and breastfeeding, when the body naturally needs more iodine as pregnant women must produce more thyroid hormone for her own and her baby’s needs, particularly in the early stages of pregnancy when the baby’s thyroid function has not yet developed. Iodine contributes to the normal production of thyroid hormones and normal thyroid function.

Natural sources of iodine include milk, sea fish and shellfish but for vegetarians, it can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown.

Iodine is also included in the Pregnacare range.

What Should Vegetarians Not Eat During Pregnancy?

Vegetarians, and all pregnant women, should take care to not drink unpasteurised goat’s or sheep’s milk or eat their milk products, or eat cheese made from unpasteurised milk during pregnancy. This is because of the risk of Listeria, which is often found in raw milk and can cause harm the unborn baby.

It’s recommended that vegetarians and all pregnant women don’t eat mould-ripened soft cheese, such as camembert or brie Mould-ripened blue cheese, like Danish blue, gorgonzola and Roquefort are also a no. This is due to the amount of water in the cheese, which can be a breeding ground for bacteria.

In addition, you should avoid raw or partially cooked eggs that are not British Lion stamped and don’t eat duck, goose, or quail eggs, unless cooked thoroughly until the whites and yolks are solid.

Take care with all fruit, vegetables and salads you eat during pregnancy and make sure to thoroughly wash them all before you eat them. This is because they can have soil on them, which can make you unwell.

You can read more about what food to avoid during pregnancy in our post on pregnancy foods.

Should Vegetarians Take Supplements When Pregnant?

Vegetarians, like all women who are expecting a baby, should consider taking a prenatal supplement specifically designed for during pregnancy that contains the vitamins recommended by the UK Department of Health for all women trying for a baby or who are pregnant, including folic acid and vitamin D.

The Pregnacare range of supplements for before, during and after pregnancy includes the exact levels of folic acid and vitamin D as recommended by the UK Department of Health, as well as a range of important nutrients at carefully balanced levels for pregnancy, including zinc which contributes to normal fertility and reproduction .

Find out more about the benefits of taking a combined pregnancy supplement here.

Which Of the Pregnacare Supplements Are Suitable for Vegetarians?

Our Pregnacare vitamins range includes pregnancy supplements & vitamins that are suitable for women following a vegetarian diet. Here are our vegetarian pregnancy supplements & vitamins that are suitable for women following a vegetarian diet:

• Pregnacare Conception
• Pregnacare Original
• Pregnacare Liquid
• Pregnacare Gummies

Do I Need to Tell My Doctor and Midwife That I’m A Vegetarian?

It’s likely that you will be asked about your diet and lifestyle during your booking-in appointment with your midwife and this is a good time to mention to your doctor or midwife that you follow a vegetarian diet. If you are not specifically asked at this time, you should mention it to your doctor or midwife so they can answer any questions you might have about having a healthy vegetarian pregnancy.

You can also read our post on how to have a healthy vegan pregnancy.

Sources

NHS: https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/

UK Diet Trends: https://www.finder.com/uk/stats-facts/uk-diet-trends

Vegetarian Society: https://vegsoc.org/facts-and-figures/

Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health professional regarding any medical condition. While every care is taken to ensure the accuracy of the information presented in the blog and to describe best generally accepted current practices we cannot accept any liability for errors or omissions or for any consequences from application of the information given.