How to have a plant-rich pregnancy

Plant-based and plant-forward diets have gained popularity in the last few years and there are more vegan alternatives than ever on the market. However, there are still many myths surrounding being plant-based during pregnancy.

Current advice

Experts around the world advise pregnant women who are vegetarian or vegan to make sure they get enough iron and vitamin B12, which are mainly found in meat and fish, plus vitamin D, calcium and iodine. Here are some of the best vegan-friendly food sources to find these essential nutrients:

Iron - Pulses, dark green vegetables, wholemeal bread and flour, nuts, fortified breakfast cereals and dried fruits.

Vitamin B12 - Breakfast cereals and unsweetened soya drinks – both of which need to be fortified with vitamin B12 (check the label), yeast extract such as Marmite, and fortified nutritional yeast flakes.

Calcium - Dark green leafy vegetables, pulses, fortified unsweetened soya, pea and oat drinks, brown and white bread, calcium-set tofu, sesame seeds and tahini and dried fruit.

Iodine - Cereals and grains (but the levels vary depending on the amount of iodine in the soil where the plants are grown). Talk to your doctor about iodine supplements and look at food labels for ‘fortified with iodine’. Some plant-based drinks will fit the bill.

Vitamin D – Because it is only found in a small number of foods, it is difficult to get enough vitamin D. Pregnant women should talk to their doctor about taking a daily supplement.