During pregnancy, a mother’s body goes through numerous changes, both physical and hormonal. Proper nutrition becomes exceedingly important, but can also be more difficult to come by as morning sickness hits or strong cravings for sweets or carbs occur. As whatever the mother ingests becomes food for her unborn child, an increase in her overall food intake as well as certain vitamins, minerals, proteins, etc. becomes necessary. So buckle up Mama, and let me tell you about one of the best foods you can eat (and your stomach too!) during your pregnancy! bone broth works wonders!
Good question! Let me recap quickly – bone broth is a nutrient-dense liquid typically made from simmering bones and veggies for 12–24 hours. Bone broth can be drunk by itself or used in recipes as a broth base. This broth contains high levels of collagen, gelatin, protein, and many other necessary nutrients for a long and healthy life!
In the first trimester, morning sickness is extremely common and can occur quite often, not only in the morning but throughout the entire day. Nausea associated with morning sickness can prevent mothers from wanting to eat anything at all. Because bone broth is a gentle liquid, it can settle your stomach, combat nausea, and enable you to successfully ingest the nutrients you and your baby need when you’re feeling too unwell to eat solid food.
It is also a rich source of protein if you experience meat aversion (as so many women do during pregnancy). Consuming bone broth will enable you to still get the proper amount of protein you and your baby require without nausea that may come with consuming meat. In addition, we all know about the WILD food cravings you may experience during your pregnancy.
These cravings may have you favouring sugar and carbs rather than eating a well-rounded diet. Again, bone broth comes in handy here as it provides your body with a ton of necessary nutrients in just one cup! It may be a good addition to your sugar and carb cravings to ensure your baby and your body is still getting the nutrition necessary for a healthy pregnancy!
Bone broth is a liquid that will keep your body hydrated – a significant factor in a healthy pregnancy. When pregnant, your hydration needs will increase for several reasons. One main reason is that your blood volume begins to increase during your first trimester and continues to increase throughout.
Another big reason is that your baby is swimming in a sac of amniotic fluid. Ample fluid levels will improve your overall circulation, get rid of your baby’s waste, and provide your baby with the proper nutrients to grow. On average, consuming around 5-8 oz. of bone broth a few times a day will help maintain adequate fluid levels in your body as well as continue providing your baby with proper nutrition. Drink up!
It can be difficult during your pregnancy to ensure you’re getting enough nutrients for your baby to develop properly. That’s one of the reasons bone broth is so ideal-it’s full of so many essential nutrients that help support your nervous system, endocrine system, and brain function which will in turn contribute to your baby’s developing healthy organs. This delicious liquid is also high in calcium and magnesium, minerals imperative to your baby’s growing strong, healthy bones! Lastly, bone broth contains glucosamine and chondroitin—both essential in the formation of your baby’s joints, as well as a way to protect and support your own!
Glycine—what is it and why do we care? Well, it’s an amino acid responsible for the synthesis of fetal collagen and DNA. It also plays an essential role in the second and third trimesters of pregnancy when your baby is consistently gaining weight.
During those last few months, your baby needs as much glycine as you can provide to sustain its bone, connective tissue, and organ health. But it’s not just beneficial for your baby, it’s also extremely beneficial for your body! Glycine is required to keep up with your growing uterus, breasts, and the stretchability of your skin—an increased amount of glycine and collagen in the body during pregnancy can help reduce the chance of permanent stretch marks postpartum!
The benefits of bone broth are not specific to pregnancy—they extend to postpartum care as well! The taxing process of delivery depletes your body of a lot of nutrients-especially protein. Healing after your baby has arrived requires higher protein intake, specifically from amino acid sources such as glycine and proline, as these are essential in the production of collagen. Luckily, bone broth is extremely high in protein AND amino acids, so don’t be afraid to continue consumption postpartum!
Bone broth also plays a role in the regulation of hormones and supports milk production—a necessity for you and your newborn child! One of the greatest benefits of bone broth postpartum is the energy revival – in this sense, bone broth acts almost like Gatorade and replenishes your electrolytes and fluids lost during labour and delivery. As a result, you may get your lost energy back quicker, as well as avoid common postpartum symptoms such as brain fog, memory loss, or excessive exhaustion.
Overall, bone broth is a positive addition to the diets of pregnant and postpartum women. Some key benefits include keeping your body hydrated, providing you and your baby with nutrients (without becoming nauseous), and replenishing your energy levels during and after pregnancy. So grab your favourite mug and make bone broth a consistent part of your pregnancy/postpartum diet!