GUEST BLOG: 10 Essential Tips for a Healthy Gluten Free Pregnancy
Sally Marchini shares 10 helpful tips to achieve a healthy gluten free pregnancy
Pregnancy is a time of significant change and growth, both for the mother and the developing baby. Proper nutrition is crucial during this period to ensure the health and well-being of both.
For those following a gluten free diet, it’s important to ensure that all nutritional needs are met. Here are some essential nutrition tips to consider during a gluten free pregnancy:
1. Hydration
Staying hydrated is vital during pregnancy. Water supports foetal growth, amniotic fluid development, and increases maternal blood volume. Aim for at least 2.3 litres of fluids per day, including water, milk, and moisture-rich foods like fruits and vegetables.
2. Iron Intake
Iron is essential for oxygen delivery to the maternal-placental-foetal unit. Pregnant women should consume iron-rich, gluten free foods such as lean meats, legumes, whole grains like quinoa and buckwheat, and green leafy vegetables. Iron supplements may be necessary if dietary intake is insufficient. Do you know your serum iron levels?
3. Folic Acid
Folic acid is crucial for reducing the risk of neural tube defects. Pregnant women with coeliac disease should aim for at least 1000 micrograms of folic acid per day, especially during the first trimester.
This higher amount is required as coeliac disease is a condition of malnourishment and folate is so important in pregnancy. Gluten free foods rich in folate include leafy greens, citrus fruits, and fortified gluten free cereals.
4. Blood Glucose Levels
Maintaining stable blood glucose levels is important to prevent fatigue and ensure a steady energy supply. Eating small, frequent meals and choosing low glycaemic index, gluten free foods can help manage blood glucose levels effectively.
5. Food Cravings
Food cravings during pregnancy can be due to hormonal changes or nutrient deficiencies. It’s important to identify the types of cravings to achieve a balanced, gluten free diet. Regular snacks and meals can help manage cravings and maintain energy levels.
6. Constipation
A fibre-rich gluten free diet, adequate fluid intake, and moderate exercise can help prevent constipation. Foods like gluten free whole grains, fruits, vegetables, nuts and legumes are excellent sources of fibre. A diet high in pre-biotics also helps to feed the gut microbiome which may be altered in people following a gluten free diet.
7. Nutritional Supplements
In addition to folic acid, other important supplements during pregnancy include iodine, iron, vitamin D, calcium, choline, and omega-3 fatty acids. These nutrients are often low in women with coeliac disease, and are important to support foetal development and maternal health. Personalised advice should be taken here.
8. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly DHA, are essential for foetal brain development. Including 2-3 serves of deep sea fish each week can mean avoiding supplementation. Do you eat enough of these?
9. Avoiding Harmful Substances
Pregnant women should avoid alcohol, excessive caffeine, intake of plastics and high-mercury fish. These substances can harm foetal development and increase the risk of complications in both the pregnancy and the child’s life ahead.
10. Gluten Free Diet Considerations
For those following a gluten free diet, it’s important to ensure that all nutritional needs are met. Gluten free grains like quinoa, buckwheat, and amaranth are excellent sources of nutrients, as is the rest of a balanced diet for pregnancy. Food first is the best approach where possible.
Sally Marchini, Image: marchininutrition.com.au
Conclusion
Proper nutrition during pregnancy is essential for the health of both the mother and the developing baby. By following these tips and ensuring a balanced, gluten free diet, pregnant women can support a healthy pregnancy and reduce the risk of complications.
If you’re ready to embark on your pregnancy journey armed with knowledge and support, I invite you to reach out. Together, we can navigate the intricacies of nutrition, empower your choices, and improving the health outcomes of your family.
With heartfelt dedication, Sally.
References
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13. Marangoni F, et al. Maternal Diet and Nutrient Requirements in Pregnancy and Breastfeeding. Nutrients. 2016.
14. Georgieff MK. Iron deficiency in pregnancy. Am J Obstet Gynecol. 2020.
15. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. National Academies Press (US); 1990.
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A Note from Ben…
Sally was my guest on Episode 137 of A Gluten Free Podcast. Sally is an accredited practising dietitian and founder of Marchini Nutrition.
We talk about Sally’s personal coeliac and diabetes journey, the relationship between coeliac disease and fertility issues, and how to optimise gluten free nutrition before and during pregnancy.
If you’re seeking support and answers with these issues, please reach out to Sally via marchininutrition.com.au.
