What to eat during pregnancy
Pregnancy Nutrition: What to Eat to Support You and Baby
Eating well in pregnancy isn’t about being perfect — it’s about giving your body and baby the nourishment they need to thrive. Your nutritional needs change during pregnancy, and a few mindful choices can make a big difference in how you feel day to day.
Why Nutrition Matters in Pregnancy
During pregnancy, your body works overtime to support your growing baby. Nutrients like iron, folate, calcium, iodine, omega-3s, and protein are all essential for your baby’s development and your own wellbeing. Eating a wide range of nutritious foods can help reduce fatigue, support healthy growth, and even ease pregnancy symptoms like nausea or constipation.
Key Foods to Include in pregnancy
Vegetables and Fruit: Aim for a variety of colours each day for a range of vitamins, fibre, and antioxidants.
Wholegrains: Brown rice, oats, and wholemeal bread provide long-lasting energy and fibre.
Protein Sources: Eggs, lean meats, tofu, legumes, and dairy help build your baby’s tissues and support your changing body.
Calcium-Rich Foods: Important for your baby’s bone development — include yoghurt, milk, cheese, or fortified alternatives.
Healthy Fats: Omega-3 fatty acids from salmon, walnuts, flaxseed, or supplements support brain and eye development.
Don’t Forget Fluids
Staying well-hydrated supports digestion, energy levels, and amniotic fluid production. Aim for plenty of water throughout the day.
What to Limit or Avoid
High-mercury fish (like shark or swordfish)
Unpasteurised dairy and deli meats
Caffeine (limit to 1–2 cups of coffee per day)
Alcohol (best avoided completely during pregnancy)
A Balanced Approach
You don’t need to eat perfectly — just consistently and mindfully. If you're craving something sweet or salty, it's okay to indulge now and then. Focus on balance, variety, and listening to your body's cues.
Osteopathy Supports Nutrition Too
1. Relieves Tension Around the Diaphragm
Gentle treatment around the ribcage, diaphragm, and upper abdomen can help improve the mobility of the diaphragm and surrounding muscles. This allows your stomach and oesophagus to move and function more freely — reducing the pressure that causes reflux.
2. Improves Mobility of the Digestive Organs
Osteopathic techniques can gently release tension and restrictions in the abdominal area, supporting better bowel movement and easing constipation.
3. Encourages Nervous System Balance
Your gut and digestion are influenced by your autonomic nervous system. Osteopathy helps calm your body and reduce physical tension, allowing your nervous system to function more efficiently — which can improve how your digestive system works overall.
4. Supports Better Posture
As your bump grows, posture can suffer — putting more pressure on the abdominal organs. Osteopathic care can help align your spine and pelvis to relieve that pressure and make eating and digesting food more comfortable.
You don’t have to suffer through digestive discomfort in pregnancy. With gentle, tailored care, osteopathy can support your body — and your digestion — naturally.
Want to feel more comfortable and eat with ease? Book an appointment today and give your body the support it deserves.
