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Let’s talk about something that might not get enough attention during pregnancy—your gut health! It may sound strange at first, but taking care of your gut can actually have a big impact on pregnancy health, how you feel, and how your baby develops.
Enter probiotics, your guts' best friend.
You’ve probably heard of probiotics in yogurt commercials (or a particular SNL skit) or maybe seen them listed on a bottle of supplements. But what are they really, and why should you care during pregnancy? Let’s break it down!
What Are Probiotics?
Probiotics are friendly bacteria that live in your digestive system. Yes, bacteria! But don’t worry—these are the good guys. They help keep your gut healthy, support digestion, and strengthen your immune system. They balance the body in oh so many ways. And when your gut is balanced with enough good bacteria, you’ll feel better overall—less bloating, more regular digestion, and even a stronger defense against getting sick.
Why Do Probiotics Matter in Pregnancy?
Pregnancy changes a lot in your body, including your gut. Hormonal shifts can throw off your digestive balance, leading to uncomfortable issues like constipation, bloating, or heartburn. Probiotics can help bring things back into balance.
But that’s not all! Research suggests that probiotics may offer some serious benefits for both you and your baby, such as:
Supporting your immune system: A healthy gut means fewer colds and infections.
Reducing the risk of pregnancy complications: Some studies link probiotics to a lower chance of gestational diabetes and preeclampsia.
Helping prevent allergic conditions: Probiotics may reduce your baby’s risk of eczema and allergies later in life.
Easing common pregnancy digestive issues: Probiotics can help keep things moving (goodbye, constipation!).
Liver Support: Your gut and your liver are connected by a portal vein (like a tunnel). The healthy bacteria from probiotics travel to your liver and actually improve liver health. Your liver carries the burden for so many functions of pregnancy, and probiotics help keep it strong and healthy.
Recent research has found that the placenta and the newborn gut both benefit from probiotics--a win-win-win for all!
Best Probiotic Strains for Pregnancy
Not all probiotics are created equal. Certain strains are especially helpful for expecting moms. Here are some of the top ones to look for:
Lactobacillus rhamnosus (LGG®): Helps reduce the risk of eczema and allergies in your baby and supports a healthy gut.
Lactobacillus reuteri: May help reduce inflammation and ease common digestive issues like gas and constipation.
Bifidobacterium lactis (HN019): Supports digestion, helps prevent constipation, and boosts your immune system.
Lactobacillus acidophilus: A general all-star strain for digestive health and overall gut balance.
Bifidobacterium breve: Linked to improved gut health and may help reduce the risk of respiratory infections in babies.
How Can You Get Probiotics?
Probiotics can be found in both foods and supplements. Here are a few tasty ways to work them into your diet:
Yogurt (Look for “live and active cultures” on the label)
Kefir (a drinkable, probiotic-rich dairy product)
Fermented foods like sauerkraut, kimchi, pickles, veggies, or miso
Probiotic supplements (Check the label for the strains mentioned above and talk to your healthcare provider before starting one.) We love this one:
A Few Things to Remember
Not all probiotic supplements are the same! Different strains do different things, so it’s important to choose one that meets your specific needs. If you’re considering adding a probiotic supplement, check with your healthcare provider to make sure it’s the right fit for you and your growing baby.
Taking care of your gut is one more way you can support a healthy pregnancy.
Stay tuned for our next post in this series on Nutraceuticals, where we’ll dive into folic acid, one of the most important nutrients for preventing birth defects.
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