My Vegan Pregnancy Journey: Two Healthy Babies and Lessons Learned
Have you ever had questions about having a vegan pregnancy? Read on! Vegan mom of two, Ashley Renne Nsonwu, is sharing advice and experiences from her two healthy vegan pregnancies with us. Ashley is also the author of The Vegan Baby Cookbook and Guide—be sure to check it out and give her a follow on Instagram.
Pregnancy is a journey; like any journey, it’s best navigated with reliable information and support. As a mom who’s experienced the joy of two healthy vegan pregnancies and gave birth to my two thriving vegan boys, Beyond and Wonder, I’m here to set the record straight and empower other expecting parents to embrace a compassionate and nourishing vegan lifestyle.
Nurturing Compassion: Vegan Pregnancy Bonds Us with All Beings
Pregnancy calls us to nurture life within us, a responsibility that should inspire us to protect and respect the maternal bonds of other species. Maintaining a vegan diet and lifestyle during pregnancy is a powerful act of compassion, allowing us to nourish our growing babies without relying on the exploitation of animal mothers and their young. By abstaining from consuming their breastmilk or flesh, we uphold the inherent rights of animal mothers to nurture their own babies and live free from harm. I found that in doing this, I have cultivated an even deeper sense of empathy and connection to the natural world, fostering a legacy of kindness and respect for all living beings that I can pass down to my two boys. Our children really are the future—and we are their plant-powered guides.
Mythbusters: Addressing Common Concerns
So, how exactly do we align our ethics with our diets while pregnant? Let’s tackle the misinformation head-on:
- Myth 1: “You can’t get enough protein on a vegan diet.”
- Reality: Plant-based protein sources like beans, lentils, tofu, tempeh, whole grains, nuts, nut butter, seeds, and seed butter are abundant and easily incorporated into a balanced diet. Did you know sprinkling on 3 tablespoons of shelled hemp seeds adds a whopping 10g of protein to your meal?
- Myth 2: “Vegan pregnancies lack essential nutrients like iron and B12.”
- Reality: While these nutrients are crucial, B12 is readily available through fortified foods (like plant milks and nutritional yeast) and supplements. Iron is found in a variety of iron-fortified and iron-rich foods. A good prenatal will have both of these and other essential nutrients. Regular checkups and blood tests will help you and your healthcare provider monitor your levels. If they determine you need extra iron, my midwife mentioned chelated iron bis-glycinate, which is highly absorbable and gentle on the stomach.
- Myth 3: “Vegan diets are deficient in calcium, vital for bone development.”
- Reality: Leafy greens, beans, lentils, almonds, tahini, chia seeds, fortified plant milks, minimally processed soy foods, and calcium-set tofu are excellent sources of calcium for bone development.
Nourishing Yourself and Your Little One
Here are some key tips for a thriving vegan pregnancy:
- Prioritize whole foods: Fill your plate with fruits, vegetables, legumes, whole grains, and healthy fats.
- Focus on iron-rich foods: Include beans, lentils, leafy greens, tofu, tempeh, peas, and ancient grains like quinoa, oats, and spelt in your meals. Pair them with vitamin C-rich foods to enhance absorption.
- Don’t forget B12: Take a reliable B12 supplement and consume fortified foods regularly. Your prenatal may already include it.
- Ensure adequate calcium intake: Opt for calcium-rich plant milks to help you reach the recommended amount.
- Omega-3s are essential: Include flaxseeds, chia seeds, and walnuts in your diet. Discuss DHA supplementation with your doctor. Your prenatal may already include it.
- Stay hydrated: Drink plenty of water throughout the day.
- Listen to your body: Rest when you need it.
- Consult a healthcare professional who supports your vegan lifestyle: Regular prenatal checkups and open communication with your doctor or midwife are vital for a healthy pregnancy.
My Personal Experience
During both my vegan pregnancies, I felt energized and nourished. My bloodwork consistently reflected healthy nutrient levels, and my babies were born healthy and full-term, one over 8 lbs and the other over 7 lbs. By focusing on a balanced diet, taking necessary supplements, and working closely with my healthcare providers, I experienced joyful and fulfilling pregnancies.
Resources and Support
- Vegan Registered Dietitians: If needed, seek guidance from a qualified dietitian specializing in vegan nutrition for personalized support.
- The Vegan Society: This organization provides valuable resources and information on vegan pregnancy.
- Online communities: Connect with other vegan parents-to-be for support and shared experiences.
- Books and courses: You can bet there are books and online resources from experts like Plant-based Juniors outlining the specifics of vegan pregnancies.
Embrace the Journey
Pregnancy is a remarkable chapter in your life. Embrace it confidently, knowing that a well-planned vegan diet can provide all the nourishment you and your baby need to thrive. Remember, you’re not alone! A growing community of vegan parents is ready to support and celebrate your journey. You got this.
Under 13? Ask your parents bee-fore you continue!