Pregnancy is a time of many physical and chemical changes in a woman’s body. Managing food intolerances during pregnancy is especially unique and can pose some challenges. Food intolerances, unlike allergies, typically cause digestive discomfort but do not trigger a full immune response and are not life-threatening. This can be particularly challenging because sometimes food intolerance symptoms mimic “pregnancy” symptoms. However, it’s important to manage intolerances effectively to ensure the health and well-being of both the mother and the baby. Managing food intolerances during pregnancy requires careful attention to ensure both mother and baby get the necessary nutrients. Food intolerances occur when the digestive system struggles to break down certain foods. Common symptoms include bloating, gas, diarrhea, or stomach pain. Sometimes, new food intolerances occur suddenly during pregnancy due to hormonal changes, immune system shirts, and cravings and aversions.
Identify Food Intolerances & alternatives.
The first step to managing food intolerances during pregnancy is identifying them. Thankfully, we’ve got premier at-home intolerance testing. The Food Intolerance Test is a fast, easy and cost-effective way of screening for 63 of the most common food intolerances. Using ELISA testing for raised IgG4 antibodies, this blood spot test offers accurate lab results that help people adjust their diet to reduce or avoid triggers.
Food Intolerance substitutes
Typically, the most common intolerances during pregnancy are lactose, gluten, eggs, soy, or artificial additives and dyes. There are many nutrition alternatives people can use when managing food intolerances during pregnancy. When it comes to lactose and dairy sensitivities, women can substitute with lactose-free milk, almond milk, soy milk, or calcium-fortified plant-based milk. Difficulty digesting lactose can limit the intake of dairy products, which are primary sources of calcium and vitamin D—essential nutrients for fetal bone development. It is important to include other calcium-rich foods like leafy greens, fortified orange juice, or supplementation.
Gluten intolerance can be managed with gluten-free grains like quinoa, rice, or potatoes. Including a variety of fruits, vegetables, legumes, and nuts when avoiding gluten can help ensure adequate fiber and nutrient intake.
Sensitivities and intolerances to additives and dyes in foods can be managed by being aware of label and opting for foods that have the least amount of ingredients, especially processed and packed foods.
Management strategies
Chat To A Dietitian
Working with an obstetrician and a registered dietitian can help create a personalized nutrition plan to manage food intolerances during pregnancy. They will also regularly monitor nutrient levels through blood tests if necessary.
Meal Planning
Planning meals ahead of time to ensure they’re balanced and free from trigger foods can be helpful and save time. Reading food labels carefully and checking ingredient lists for hidden sources of intolerant foods can help reduce accidental consumption or cross-contamination.
Other Tips
Other helpful tips include staying hydrated with water, because dehydration can exacerbate digestive symptoms that come with food intolerances like bloating, nausea, constipation, and/or diarrhea. Eating smaller and more frequent meals can reduce digestive discomfort, especially if intolerances cause bloating or gas. Tracking foods with apps like myfitnesspal can help identify potential triggers, along with intolerance testing.
In Summary
Managing food intolerances during pregnancy involves the right testing, careful dietary planning and collaboration with healthcare professionals, and ensuring vitamin, mineral, and nutrient intake is optimal. By proactively addressing your intolerances, you can maintain a nutritious diet that supports both your health and your baby’s development.