gut health and pregnancy

This blog post is focused on gut health and the gut microbiome for preconception, pregnancy, birth and babies, however, this information can be useful for anyone looking to improve their gut health and support a thriving gut microbiome.

what is a microbiome?

A microbiome is the word used for a population of micro-organisms in a particular environment. 

When I’m talking about “the microbiome” with my naturopathy patients,  I’m usually referring to our gut microbiome or the population of bacteria that live in our colon. You may also hear it referred to as our gut flora. We also have microbiomes in other areas of the body such as our mouth, nose and skin.

The word microbiome is not limited to the human body. If you’re like me and enjoy gardening, you may have heard microbiome in reference to the soil. If your soil has a good healthy microbiome and is full of life, then your vegetables and plants will grow strong and thrive. It’s the same for our bodies, we benefit from having a healthy thriving gut microbiome.

what does the gut microbiome do?

The more we learn about gut health and the gut microbiome the more we learn how much of an impact it has on all areas of health.

Gut Microbiome and Digestion:

In a healthy body, there are more bacteria than human cells. It may sound overwhelming and gross, but these bacteria play vital roles in all body systems.

The most obvious role of the gut microbiome is to help with digestion. A healthy microbiome helps us to process and digest foods efficiently, so we can absorb nutrients and get the most out of our food. It also helps us with excretion and detoxification, so waste can be removed from the body.

If the microbiome is made up of the wrong bacteria or the wrong balance of bacteria, it can hinder these processes. Digestion can become slow and sluggish causing foods to build up and ferment. This leads to unwanted symptoms such as bloating, constipation, gas, pain, brain fog and even thrush. It can also be an underlying cause of conditions such as IBS and SIBO as well as contribute to reflux, irregular bowel movements and undigested food in the stool of babies and children.

The Gut Microbiome and the Nervous System:

Gut bacteria help in producing neurotransmitters such as serotonin and GABBA, which help to regulate moods, behaviour and sleep. So important for babies and young children but also for parents, as you need to make sure you have good quality sleep when you are able to sleep.

The Gut Microbiome and the Immune System:

Our immune system is also greatly impacted by the gut microbiome with approximately 70-80% of our immune system residing in the gut. Prioritising gut health before pregnancy or even cold and flu season is so important for this reason.

The bugs in the different microbiomes of the body can act as our first line of defence. When unwanted bacteria or virus enters the body, they may end up in our gut first. If our gut is full of beneficial bacteria it is less likely that these bugs can set up shop and replicate, meaning less chance of us getting sick.

gut microbiome and preconception care:

Prioritising gut health and the gut microbiome in the lead up to trying for a baby (preconception) is so important for all of the above reasons. It can benefit your health as well as the health of your future baby.

Both parents’ gut health plays a role in conceiving a baby. Mum’s gut health is important as she will be carrying the baby. Supporting her gut health will help to reduce uncomfortable digestive symptoms during pregnancy but also create a healthy environment for the baby to grow and develop. Dad brings half of the instruction manual for creating a baby, so his gut health matters too. In fact, any person who will be helping to raise the baby will benefit from supporting their gut health in the lead up to pregnancy. Anyone holding or spending time with the baby will impact its health and trade bacteria through the skin to skin connections. It’s also helpful for their immune system and mental well-being so they can be there for the baby and new parents as much as possible without burning out themselves.

So how can you prioritise gut health and the gut microbiome during preconception?

Address underlying issues - If you have any underlying gut issues or symptoms address them first. Work with a practitioner such as a naturopath, holistic nutritionist, Chinese medicine doctor or functional medicine doctor who can help you to identify any underlying conditions and support you in healing and sealing your gut.

Seed in good bacteria - Taking a good quality probiotic, along with your prenatal vitamins can help to seed beneficial bacteria into your gut. Working with a practitioner will once again help you be specific with what strains to use. There is gut testing available if we want to get really specific to correct weaknesses in your gut or we can use strains that are known to help in pregnancy. Kasey Willson’s Preconception guide - Glowing Mumma - A naturopaths guide to enhance fertility and support a nourished healthy pregnancy, has more details on strain-specific probiotics to help reduce allergies and eczema in children.

While this step is beneficial at any stage it is important not to skip the first step of addressing underlying issues. If the environment of the gut is out, the gut bugs seeded through probiotics will not be able to grow and thrive. Just like in the garden, if you throw seeds on poor soil they are less likely to grow into strong healthy plants.

Eat Real Foods - Fibre is beneficial bacteria’s favourite food. In particular plant fibres are found in fruits and vegetables. Eating a variety of colourful fruits and veggies every day will help to feed good bacteria as well as provide nutrients. The Australian dietary guidelines recommend 5 handfuls of vegetables daily. I find the easiest way to do this is 1 handful with breakfast, 2 with lunch and 2 with dinner.

Good clean sources of protein and healthy fats in the diet will help to strengthen the lining of the gut walls which is needed for optimal digestion.

Reducing processed foods and high sugar foods is vital for a healthy microbiome. These foods contribute to inflammation as well as the overgrowth of opportunistic bacteria such as candida.

Drink water - A hydrated gut is a happy gut.  A happy gut will move freely, digesting food optimally and providing the right environment for beneficial bacteria to thrive. An unhappy dehydrated gut becomes dry, cracked and sluggish. This causes waste to build up, get stuck and allows for unwanted opportunistic bacteria to take over. If you need the motivation to drink more water check out my 1L before 11 am challenge here.

Reduce Stress - Stress puts us into fight or flight mode. It makes the body think there is a threat or danger. Digestion becomes less of a priority as the body is trying to survive the perceived threat. The gut becomes tight and stiff reducing natural movement which can cause unwanted symptoms such as bloating, constipation, diarrhoea, pain or gas. It also makes the body think it’s not a safe environment for a baby to grow. Reducing stress and prioritising relaxation helps us to switch out of fight or flight and into rest and digest mode.

Remove chemicals - Chemicals and fragrances around the home and in body care products can have an antibacterial effect on both good and bad bacteria. Switching to more natural products for cleaning, hygiene, beauty products and baby care product will reduce the risk of harming our beneficial gut bacteria. 

gut microbiome and pregnancy:

Prioritising gut health and a healthy microbiome during pregnancy can help with all of the above as well as help reduce pregnancy symptoms such as nausea and constipation.

During pregnancy, the Mum’s gut microbiome can transfer and impact the development of the baby’s gut health and microbiome. Having the right strains of beneficial bacteria can also enhance glucose metabolism, reduced the risk of insulin resistance and streptococcus infections.

microbiome and birth:

The gut microbiome and the vagina microbiome can play an important part during birth. If you are birthing through the vagina then the baby will be exposed to the vaginal microbiome on the way out, kick-starting their own microbiome and immune function.

If you birth via cesarian section then you can opt for vaginal seeding where the microbiome is swabbed onto your baby. If this is part of your birth wishes make sure your birth team knows prior, so the role can be allocated to the right person who knows what to do on the day.

Another method of supporting a baby’s microbiome at birth is the skin to skin connection. This is usually done by laying the baby on a parent's or guardian’s chest. Ensure that no fragrances like perfumes or chemical-based skincare are used during this time to avoid the baby taking on any chemicals through the skin and also allow the transfer of beneficial bacteria.

gut microbiome post-birth:

A baby’s gut microbiome can continue to grow and develop through breastfeeding. The baby’s and Mum’s immune systems communicate with each other so Mum’s body can produce the antibodies and nutrients the baby needs.

If breastfeeding is not an option look for quality baby formulas such as The Little Oak Company. They use goat’s milk which has similar Oligosaccharides to breast milk making it easier for babies to digest. They have also removed all palm oil and canola oil which can be inflammatory to the digestive tract and can contribute to gut upset.

If you or your baby is showing signs of digestive discomfort or having trouble digesting, seek out support as soon as possible. Working with a practitioner and introducing probiotics to a baby early, can help to reduce digestive discomfort and promote optimal absorption. Foods in Mum’s diet can also contribute to babies’ upset tummies. Having the right support during this time can make sure both Mum and Baby are getting the nutrients they need. There are products available specific to newborns and growing babies which can be added to bottles or taken by mum to pass on through the breast milk.