The Power of Diet during Pregnancy
During pregnancy, the body shifts between mild and significant inflammatory states. While the placenta contains anti-inflammatory properties to protect the developing fetus, the mother undergoes immune and metabolic changes comparable to non-pregnant individuals with metabolic syndrome. Separately, increased hormones decrease contractility and food transit time in the gut. While increased inflammation and slowed digestion may sound negative, it is all by design for healthy weight gain and increased nutrient absorption during pregnancy.
That said, individuals with obesity, excessive weight gain during pregnancy, and/or leaky gut are at risk of tipping the inflammation scale from expected to excessive levels leading to potential fetal growth restriction and preeclampsia (Edwards et al., 2017).
Diet is the main influencer. In a recent study, overweight and obese pregnant women with high butyrate levels (a byproduct of fiber ingestion) correlated with decreased blood pressure (Gomez-Arango et al., 2016). In another study, overweight and obese pregnant women who took omega 3s daily experienced a significant decrease in inflammatory C-reactive protein (Haghiac et al., 2015).
What steps can we take to decrease inflammation during pregnancy?
Increase fiber intake to increase butyrate production. My go-to’s are apples, asparagus, onion, garlic, dandelion greens, gluten-free oats, and acacia fiber.
Increase intake of probiotics. Lactobacillus rhamnosus GG and Lactobacillus acidophilus have improved blood sugar levels in pregnant and lactating women (Brantsaeter et al., 2011). Also, lactobacilli are associated with a reduced risk of preeclampsia (Gomez-Arango et al., 2016). Yogurt and kefir are excellent sources.
Avoid inflammatory foods. Pregnancy is a time of hormone swings and food cravings. Consuming inflammatory foods, such as vegetable oils (canola, corn, safflower, soybean), fried foods, sugar, processed/packaged foods perpetuate the problem and intensify cravings.
Increase intake of omega 3 rich foods to decrease inflammation and support fetal brain development, such as wild fatty fish (salmon, mackerel, anchovies, sardines, herring), flax seeds, chia seeds, and walnuts.
Identify food sensitivities contributing to inflammation and leaky gut. Dairy, wheat, eggs, soy, shellfish, and tree nuts/peanuts can be inflammatory in some individuals, and pregnancy may magnify symptoms. Discuss an elimination diet or food sensitivity testing with a qualified healthcare provider, as reducing foods unnecessarily in pregnancy is not advised.
References:
Brantsaeter, A. L., Myhre, R., Haugen, M., Myking, S., Sengpiel, V., Magnus, P., Jacobsson, B., & Meltzer, H. M. (2011). Intake of probiotic food and risk of preeclampsia in primiparous women: The Norwegian Mother and Child Cohort Study. American Journal of Epidemiology, 174(7), 807–815. https://doi.org/10.1093/aje/kwr168
Edwards, S. M., Cunningham, S. A., Dunlop, A. L., & Corwin, E. J. (2017). The Maternal Gut Microbiome During Pregnancy. MCN. The American Journal of Maternal Child Nursing, 42(6), 310–317. PubMed. https://doi.org/10.1097/NMC.0000000000000372
Gomez-Arango, L. F., Barrett, H. L., McIntyre, H. D., Callaway, L. K., Morrison, M., & Dekker Nitert, M. (2016). Connections Between the Gut Microbiome and Metabolic Hormones in Early Pregnancy in Overweight and Obese Women. Diabetes, 65(8), 2214–2223. https://doi.org/10.2337/db16-0278
Haghiac, M., Yang, X., Presley, L., Smith, S., Dettelback, S., Minium, J., Belury, M. A., Catalano, P. M., & Hauguel-de Mouzon, S. (2015). Dietary Omega-3 Fatty Acid Supplementation Reduces Inflammation in Obese Pregnant Women: A Randomized Double-Blind Controlled Clinical Trial. PloS One, 10(9), e0137309. https://doi.org/10.1371/journal.pone.0137309