Probiotics are live microorganisms that support a healthy balance of bacteria in the digestive system. These beneficial organisms have gained attention as a health supplement, particularly among expectant mothers. During pregnancy, factors like diet and stress can influence intestinal balance, making probiotics a topic of growing interest.
Probiotic Use During Pregnancy
The use of probiotics during pregnancy is considered safe, with scientific reviews finding no association with adverse outcomes for the mother or baby. However, it is recommended to consult a healthcare provider before starting any new supplement to ensure it is appropriate for your health circumstances. Common probiotic strains are well-tolerated during pregnancy and breastfeeding.
For the mother, research suggests a link between probiotic use and a lower risk of gestational diabetes by improving glucose metabolism. Digestive issues common during pregnancy, such as constipation and bloating, may also be alleviated as probiotics support healthy gut function. Probiotics may also support the immune system by inhibiting harmful gut bacteria.
The benefits may extend to the developing baby, with one of the most studied outcomes being a reduced risk of eczema in infants. The World Allergy Organization suggests probiotic use for pregnant individuals with a family history of allergic disease. Some research also points to a longer gestation period for those taking probiotics, potentially reducing the risk of preterm delivery.
Key Probiotic Strains for Expectant Mothers
When choosing a probiotic supplement during pregnancy, look for specific, well-researched strains on the product label. Not all probiotics are the same, and their effects are strain-specific.
Lactobacillus rhamnosus, often listed as Lactobacillus rhamnosus GG (LGG), is one of the most researched probiotics. Its use during pregnancy and infancy is associated with a significantly reduced risk of atopic dermatitis, a type of eczema, in children.
Another prominent genus is Bifidobacterium. Strains like Bifidobacterium lactis are commonly included in prenatal formulas to help with gut comfort and regularity. One study highlighted Bifidobacterium dentium for its potential to help process amino acids involved in controlling inflammation and supporting brain development.
The Lactobacillus genus contains other beneficial strains. For instance, Lactobacillus reuteri has been studied for its ability to produce antimicrobial molecules, helping maintain a healthy balance of microorganisms in the gut and vagina. This is relevant during pregnancy when hormonal shifts can alter the vaginal microbiome.
Selecting a High-Quality Probiotic Supplement
A primary factor in selecting a supplement is the CFU, or Colony Forming Units, which indicates the number of viable bacteria per dose. Clinical studies often use dosages from 1 billion to 100 billion CFUs. A higher CFU count is not always better, as the ideal amount depends on the specific strains and health target.
Consider the diversity of strains in a supplement. Some contain a single strain, while others offer a broad-spectrum formula with multiple strains. A product with several well-researched Lactobacillus and Bifidobacterium strains can offer comprehensive support. Choose a supplement that clearly lists the full scientific name of each strain.
To ensure purity and potency, look for evidence of third-party testing from organizations like the National Sanitation Foundation (NSF) or U.S. Pharmacopeia (USP). These seals indicate that the supplement has been independently verified for quality.
Probiotics are available as capsules, powders, and refrigerated or shelf-stable options. While shelf-stable formulas offer convenience, it is important to follow storage instructions to maintain the viability of the live organisms.
Incorporating Probiotic-Rich Foods
In addition to supplements, including probiotic-rich foods in your diet is a natural way to support your gut microbiome. Many fermented foods are considered safe for consumption during pregnancy and offer a variety of flavors.
Yogurt is an accessible source of probiotics; look for labels that specify “live and active cultures.” Kefir, a fermented milk drink, often contains a more diverse array of probiotic strains than yogurt. For non-dairy options, fermented soy products like tempeh are good choices.
Other fermented foods like sauerkraut and kimchi can also be part of a healthy prenatal diet. While beneficial, these dietary sources may not deliver the high, targeted doses of specific strains studied for pregnancy-related outcomes. They are best viewed as a complementary approach to a targeted supplement.