Did you know that eating gluten-rich food during pregnancy could increase your unborn’s risk of contracting celiac disease? Are you looking for some tips to have a healthy gluten free pregnancy diet? If you said yes, consider reading our post below.
Here, we look at why you should opt for a gluten-free pregnancy diet while expecting, and how should you go about it.
What Is Gluten?
Gluten is a combination of two proteins, which are a part of cereal grains, particularly wheat. The mixture of proteins makes the dough elastic. However, the intake of gluten during pregnancy can lead to celiac disease if you are gluten sensitive. So, consider following a gluten-free pregnancy diet.
Gluten Free Pregnancy Diet:
Eliminating foods containing gluten can cause nutritional deficiencies since those foods are also rich in fiber, vitamin A, E, K, and D, iron, zinc, folate, and other essential nutrients. Following an unplanned gluten-free diet can lead to many complications like fatigue, iron deficiency, and constipation. However, a well-planned gluten-free diet can help pregnant moms strike the right nutritional balance. Here, we have a list of foods to eat during pregnancy (1).
[ Read: Vitamin E Rich Foods During Pregnancy ]
Foods To Include In Gluten Free Pregnancy Diet Plan:
Include rice, corn, soy, buckwheat, quinoa, and sorghum in your regular diet. The gluten-free grain will provide you sufficient amounts of magnesium and proteins that help you have the necessary energy and strong and healthy muscles (2).
2. Nuts And Seeds:
Include Brazil nuts, chia seeds, walnuts, and almonds in your gluten-free diet. Brazil nuts and seeds are rich in selenium, proteins, and omega-3 fatty acids, which are necessary for your fetus’ brain development. The fiber in the nuts and seeds will promote smooth bowel movements and prevent constipation (3).
3. Fruits And Vegetables:
Add lots of nutritious fruits and green leafy vegetables to your gluten free diet during pregnancy. Green leafy vegetables will ensure you have sufficient iron intake and prevent the risk of anemia. Fruits and vegetables will also supply you all essential nutrients, prevent the risk of nutritional deficiency during pregnancy, and promote good growth and development of the unborn baby (4).
4. Non-Vegetarian Food Items:
Including non-vegetarian food items, such as chicken, eggs, lean meat, and fish, in your gluten-free diet will help you obtain sufficient minerals and proteins. Minerals, such as zinc and iron, and proteins from the animal food products promote your unborn baby’s growth and development appropriately (5).
5. Reduced-Fat Dairy Products:
Reduced-fat dairy products are rich in calcium and proteins. Include low-fat cheese, a glass of milk, yogurt, and other dairy products in your gluten-free diet. Eating three serves of a dairy product on a regular basis helps in the growth and development of your unborn baby’s bones (6).
6. Eat Gluten-Free Snacks:
You can enjoy eating a variety of gluten-free snacks during pregnancy. Try eating following snacks:
- A handful of nuts with yogurt.
- Whole grain rice cakes with tuna and avocado.
- Apply peanut butter on celery sticks.
- Gluten-free crackers with tomato and hard cheese.
- Sandwiches of gluten-free pieces of bread (7).
7. Gluten-Free Prenatal Supplements:
In addition to following the gluten-free diet, you can also have gluten-free prenatal supplements daily. Consult your doctor for the right dose. The supplements include 400 mg of folic acid. Prenatal vitamins will ensure you baby gets all necessary minerals and vitamins. A pregnant woman can have ten mcg of vitamin D daily to prevent the mineral loss in her bones during the delicate phase. However, always consult your doctor before you go for any prenatal supplements while expecting (8).
Did you follow a nutritional, gluten free diet during pregnancy? Which food items and prenatal supplements you had while expecting? Share you experience with other moms-to-be. Leave a comment below.
- Indian Diet During Pregnancy – A Healthy Daily Diet Chart
- 20 Healthy Meal Ideas For Pregnancy
- 8 Vitamin K Rich Foods You Should Take During Pregnancy
- Vegan Pregnancy Diet – Everything You Need To Know
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