Let Your Food Be the Foundation of a Great Pregnancy
Because I’m a herbalist many people come to me asking about herbs to take during pregnancy. What’s the best herbs for childbirth? What’s the best herb for labor? What’s the best herbs for building milk while you’re breastfeeding—herbs, herbs, herbs! But the reality is this; herbs only work as good as the body allows it to and your body is better able to work with herbs when the food that you put in it is healing and not junk. Think of food as your fuel, your body is the car. During pregnancy the needs of the pregnant body increase, your body starts to need more water, starts to need more protein and there’s a big hormone shift. There are so many common pregnancy concerns that can be either prevented or easily supported with good nutrition. I personally love to start with food before I suggest any herb.
Why Nutrition Comes First
When I sit down with a new client, one of the first things we talk about is what she is eating. Not because I want to lecture anyone about their diet, but because I have seen firsthand how much a mother’s nutrition shapes her pregnancy experience. Fatigue, swelling, constipation, low iron, even how labor unfolds can all be influenced by what you are putting into your body every day. Food is not just fuel. During pregnancy it is information. Your body is doing something extraordinary and it needs the right building blocks to do it well.
Protein needs go up significantly during pregnancy. Many mothers are not getting enough and do not realize it until they start feeling run down or their iron levels drop. Water intake matters more than most people think too. Dehydration during pregnancy can contribute to headaches, Braxton Hicks contractions, and fatigue. And those hormone shifts I mentioned? Good nutrition helps your body manage them more smoothly.
Simple Foods That Make a Big Difference
Some of my favorite foods during pregnancy, especially during the spring and summer months here in Louisiana, is watermelon and cucumber. Both are super hydrating. They have a lot of water and fiber which helps to keep moms regular and hydrated. Then you can add your favorite berries to your watermelon to make a juice, like blueberries and strawberries. Or you can make a juice with watermelon and cucumber. My favorite salad during the summer months is cucumber and tomato salad. I love to add a little bit of lemon juice, salt, black pepper, lots of pepper actually. And if I’m not using lemon, I love to use a splash of vinegar. Both foods are easy sides to put next to fried fish, baked chicken, even your favorite veggie patty. It’s the simple things that can really help you have the best pregnancy ever.
I also love dark leafy greens for pregnant mamas. Collard greens, spinach, and kale are rich in folate, iron, and calcium which are all nutrients your body needs more of during pregnancy. In Louisiana we are lucky because greens are part of our food culture. They do not have to be fancy. A pot of collards cooked low and slow with a little seasoning is one of the most nourishing things a pregnant woman can eat.
Eggs are another favorite of mine. They are a complete protein, easy to prepare, and versatile enough to eat at any meal. If you are dealing with morning sickness and struggling to eat, a scrambled egg or a boiled egg is often one of the gentler options that still gives your body something to work with.
Starting With Food Before Herbs
I want to be clear that herbs have their place. I love plant medicine and I use it regularly in my practice. But when someone comes to me asking what herb they should take for this symptom or that concern, my first question is always about what they are eating. In my experience, a well-nourished body responds better to herbal support. The two work together. Food lays the foundation and herbs build on top of it.
If you are pregnant and feeling overwhelmed about nutrition, I want you to know that it does not have to be complicated. Start with real food. Start with what you know. Add color to your plate, drink more water than you think you need, and eat enough protein every day. Those three things alone can make a meaningful difference in how you feel throughout your pregnancy.
If you would like to learn more about how I build a nutritional plan for pregnancy and beyond, schedule a consultation call with me.
Congrats on your pregnancy and I hope to speak to you soon.