Nourishing Foods + Herbs to Support a Healthy Pregnancy



Pregnancy is exciting and overwhelming.

It’s a gift.


Pregnancy is a beautiful journey! Whether you hope to achieve pregnancy one day or you're already pregnant, you know how incredible it is and that your body was meant to do this.


As much as you’d like to bask in the exciting things of pregnancy, overwhelm and fears start to creep in. Pregnancy is different for every woman because we are bioindividual beings. But one thing that rings true – when it comes to pregnancy, women feel pressured to do all the research to prepare. But where to start? There’s nutrition for one and then there’s supplements, baby products, postpartum products, meal planning, birth classes, etc. to sort through. You feel like you need to know it all, right? I get it, believe me. It’s a lot!


It’s no secret that becoming pregnant is one thing and navigating the pregnancy waters is another. Research is constantly evolving so it can be really challenging to keep up. 


But here’s the thing – you don’t have to know it all. Here me when I say this – yes, it’s smart to be educated on what to expect (and what not to expect) and to understand how your body will change. It’s good to know how to fuel your body in preparation for pregnancy, during pregnancy, and after giving birth. It’s good to know how to walk this journey with your partner and to have a rough birth plan in place, knowing there’s a high chance it will change. But, you don’t have to know every single thing about pregnancy! That only leads to overwhelm and stress, which is the last thing you need. 


I want to do what I can to help set you up for a healthy pregnancy. This includes giving you some time back that you would otherwise potentially use for researching all. the. things. If I can at least make it so you have one less thing to worry your sweet head about, that’s a win in my book! So, take a deep breath with me. 

 
 
 
 

Keep in mind – quality + sourcing of your food and supplements matters. Research has shown that making an effort to eat nourishing foods can reduce pregnancy risks.


So, I have curated this post so you can learn what foods can be nourishing for your body in preparation for pregnancy and during pregnancy + which foods you may want to avoid once pregnant. I’ll talk about some herbs, too! This guide is meant to help you determine which food + herbs may be right for you during pregnancy and lactation.


This is not the end all be all list, but one that I’ve put together to guide you on your fertility journey. Ultimately, what you choose to consume is your choice. And I can’t stress enough bioindividuality. What your body might feel most nourished by will not be the same for someone else. Same goes for foods you may currently have sensitives too. Source wisely from regenerative and/or organic farmers. Go for grass-fed meat and pasture-raised chicken and pork, wild-caught seafood, and raw and/or non-homogenized, full-fat dairy. Balancing macronutrients and micronutrients is essential.

This is a hot topic, my ladies, but I’m here to break it down for you into little nuggets. Shall we?


Foods + Herbs Supportive of Pregnancy

  • Grass-fed beef

  • Pasture-raised chicken and pork

  • Pasture-raised eggs

  • Grass-fed/pasture-raised organ meats

  • Wild-caught, low mercury seafood

  • Homemade sourdough bread

  • Grass-fed, full-fat dairy

  • Raw milk

    *this is one example of bioindividuality and choice. Raw milk is considered safe + supportive if it comes from organic, local, and grass-fed cows and goats.

  • Organic fruits and vegetables

  • Probiotic and prebiotic rich foods like fermented vegetables and homemade sourdough

  • Bone broth


Foods to Avoid

  • Hot dogs, deli meats, and luncheon meats – unless they're reheated until steaming hot


Herbs That Can Be Supportive of Pregnancy

  • Chamomile

  • Cranberry

  • Dandelion

  • Echinacea

  • Ginger Root

  • Lemon Balm

  • Nettle Leaf

  • Oatstraw

  • Peppermint – as a tea and food 

  • Red Raspberry Leaf

  • Spearmint

 

Herbs to Avoid Through Pregnancy and While Lactating

  • Ashwagandha

  • Barberry

  • Chaste tree/Vitex

  • Comfrey

  • Evening primrose oil, borage oil, and black currant oil – may not be safe during the first 37 weeks of pregnancy

  • Feverfew

  • Goldenseal

  • Holy Basil/Tulsi

  • Juniper Berries

  • Kava Kava

  • Licorice – in high doses

  • Mugwort

  • Myrrh

  • Oregon Grape

  • Pennyroyal

  • Poke root

  • Rhubarb – Chinese or Turkey

  • Saw Palmetto

  • Senna

  • Tansy

  • Thuja

  • Uva Ursi

  • Wormwood

  • Yarrow

 

As you’ve probably noticed, there are a lot of herbs under the “avoid” list, and this is simply because there is not enough research on the impact of most herbs on pregnancy. You may have also noticed the emphasis on quality of foods. Higher quality foods are going to be more nutrient-dense, especially if they are in season. 

But, yes, higher quality foods can be more expensive, depending on where you are and where you are sourcing them from. That’s why I recommend sourcing local when you can because it’s easier on your wallet and leaves less of a carbon footprint. I’m all about finding quality food on a budget. If finances are a concern, I recommend checking out this article for ideas on how to source quality, nutritious food on a budget. Re-visiting your priorities to make space for nourishing foods may be helpful for you, too!

 
 
 
 

One last thing – sleep, stress, movement, and self-love play just as big of a role on your health while pregnant as they do if you are not. Checking in with yourself often to see how you’re doing in these areas will benefit you in more ways than one! 


If you need help, ask for help. 

If you need to slow down, slow down. 

If you need to not do this whole pregnancy thing perfectly – good. You aren’t meant to do it perfectly! 


Just take it one step at a time. Be educated. Ask questions. Embrace gentle movement. Lean into your community. Eat nourishing foods. Rest. Create healthy boundaries.

Your pregnancy is your pregnancy – no one else’s. You know your body best! Trust your body knows what it’s doing, but it’s going to take some adjustments along the way and it won’t be shy to ask for extra support. 


Fuel your body with nourishing foods + reduce your toxic load.  Love on yourself + enjoy the process as best you can. If you have questions, ask away! I’m always here to help.

Please take note that I don’t not make claims to diagnose or treat diseases, and the information provided here does not replace the care of medical professionals or to be substituted as medical advice. It is purely educational. Please always run things by your practitioner. 

 
 
 
 

 

 
Sources –

Danielewicz H, Myszczyszyn G, Dębińska A, Myszkal A, Boznański A, Hirnle L. Diet in pregnancy-more than food. Eur J Pediatr. 2017 Dec;176(12):1573-1579. doi: 10.1007/s00431-017-3026-5. Epub 2017 Nov 3. PMID: 29101450; PMCID: PMC5682869.

Functional Women’s Academy. (2021). Herbs/Food and Supplements Contraindicated during Pregnancy and Lactation. The Functional Women’s Academy. Handout, 1, 2, 3. 

Goran MI, Plows JF, Ventura EE. Effects of consuming sugars and alternative sweeteners during pregnancy on maternal and child health: evidence for a secondhand sugar effect. Proc Nutr Soc. 2019 Aug;78(3):262-271. doi: 10.1017/S002966511800263X. Epub 2018 Dec 3. PMID: 30501650; PMCID: PMC7441786.

Nnam NM. Improving maternal nutrition for better pregnancy outcomes. Proc Nutr Soc. 2015 Nov;74(4):454-9. doi: 10.1017/S0029665115002396. Epub 2015 Aug 12. PMID: 26264457.

Samantha Catopregnancy, fertility, women's health, nutrient-dense, nutrition