What Vegans Should Know About Pregnancy and Childbirth

By Emily Folk

Bringing a new life into the world is incredible, regardless of your diet. However, pregnancy – and preparing for childbirth – can be slightly different for vegan mums-to-be.  

You might hear that you should ditch your plant-based diet while you’re with child, but this couldn’t be further from the truth.

Instead, your vegan lifestyle can be healthy for both you and your baby, so long as you’re conscious of what you’re eating until your delivery date.  

Here’s what you need to know. 

You can stay vegan 

Some people may try to sway you back toward a traditional diet. However, experts confirm that you can continue a plant-based lifestyle, so long as you’re cognizant of the nutrients you need.  

Track your nutrient intake 

As a vegan, making sure to track all your nutrients, such as omega-3 fatty acids, B12 and iron, is important whether or not you’re pregnant. Now, though, you need to be extra conscious of what you put into your body.  


As a vegan mum-to-be, you need to get approximately 75 grams of protein each day. It’s a vital part of the baby-making process. Protein helps grow cells and hormones for a blossoming little boy or girl.  

You should already know the vegan staples that will provide you with protein, such as: 

  • Chickpeas 
  • Quinoa 
  • Whole-wheat pasta 
  • Split peas 
  • Lentils 
  • Hemp seeds 
  • Tofu 
  • Nuts and seeds 
  • Beans 

Stock up and eat up throughout your pregnancy. Your baby needs protein – and so do you.  

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