Heather Bedard, C.H.E.
Pregnancy is full of weird and wonderful changes, but if there’s one thing that can send an expecting mom into a spiral, it’s the endless (and often conflicting) food rules. Don’t eat lunch meat. Definitely don’t eat Caesar salad. No wine. Oh, and don’t forget—you’re eating for two! Or maybe…that's not such a great idea?
But instead of focusing on every little rule, let’s take a step back and look at what truly matters when it comes to nourishing both you and your baby. Because at the end of the day, stressing about food choices isn’t going to do either of you any favors.
Your Diet Before Pregnancy Matters More Than You Think
We all know that what we eat directly affects our vitamin and mineral intake, but here’s something most people don’t think about — your diet before you even get pregnant plays a huge role in your baby’s health. I’ll be honest: I wasn’t exactly preparing my body months in advance when I was in that season. I was more of the “Oh, time to grab some prenatal vitamins!” type. However, studies show that paying attention to your nutrition ahead of time can benefit your pregnancy, your recovery, and your baby’s long-term health.
One of the most fascinating discoveries in recent years is how a mother’s diet at conception can actually influence a gene linked to immunity and cancer protection. Yes, you read that right — your diet could impact how a specific gene, called VTRNA2-1, functions in your baby’s body. Researchers studied Gambian mothers and found that babies conceived during different seasons (with different food availability) had measurable differences in how this gene was expressed. That means the food you eat before pregnancy can literally influence your child’s health at the genetic level. No pressure, right?
Your Gut Health = Your Baby’s Brain Health
Now, let’s talk about something equally mind-blowing—the connection between your gut and your baby’s brain. Scientists have discovered that the gut microbiome (the trillions of bacteria in your digestive system) plays a role in how the blood-brain barrier develops. This barrier is like a security system for the brain, allowing in the good stuff and keeping out the harmful substances.
Your brain, and your baby’s brain, is protected by the blood-brain barrier. This is a membrane that selectively allows some things to enter and keeps most things out. This includes blood-borne infections and toxins. This blood-brain barrier is so closely-knit that most molecules cannot pass through, and you can see why it’s so important that this part of the body is crucial for the development of the brain and keeping it functioning at optimal levels.
Scientists have found a connection between this intricate barrier of cells and junctions and the intestines, which have a similar make-up of cells and junctions. In the gut, these epithelial cells stop the microbes in the gut from leaking out into the body. According to Sven Pettersson of the Karolinska Institute, “…the gut bacteria themselves control the integrity of this barrier…microbes could modulate brain function and development. What?! That’s so cool!
A study performed in Sweden on fetal mice found that the mothers who had normal microbiomes showed a normal closure of the blood-brain barrier compared to mothers who were germ-free.[4] This issue of increased brain permeability of babies born to germ-free mothers was associated with less organization of tight junction proteins and continued into their adult life. While this is a study on mice and they are not always a 1:1 expression of how this would work itself out in human babies, the results confirm the extreme importance of our microbiome. Not only that, but it also shows that the mother’s microbiome does affect the development of the baby’s blood-brain barrier.
So, what does this mean for you? Your gut health is directly tied to your baby’s development. That’s why unnecessary antibiotics, processed foods, and high-stress levels during pregnancy are worth paying attention to. The more you can nourish your microbiome with whole foods, fiber, and stress management, the better you’re supporting your baby’s brain development from day one.
Focus on Nourishment, Not Fear
At the end of the day, the goal isn’t to obsess over every food rule—it’s to focus on what really matters. Instead of stressing about whether you can eat a turkey sandwich today, shift your focus to overall nourishment. Think more whole, nutrient-dense foods and less processed junk. And if you’re planning a pregnancy, now is the perfect time to start making small changes that can have a big impact.
Your body is resilient. Your baby is adaptable. And while the choices you make matter, it’s never too early — or too late —
to start fueling both of you in a way that truly supports health. So take a deep breath, let go of the fear, and focus on what actually makes a difference.
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Gray, N. “Maternal diet before conception may affect baby’s DNA expression.” FoodNavigator.com. June 11, 2015. http://www.foodnavigator.com/Science/Maternal-diet-before-conception-may-affect-baby-s-DNA-expression Accessed June 11, 2015.
Silver MJ, Kessler NJ, Hennig BJ, Dominguez-Salas P, Laritsky E, Baker MS, Coarfa C, Hernandez-Vargas H, Castelino JM, Routledge MN, Gong YY, Herceg Z, Lee YS, Lee K, Moore SE, Fulford AJ, Prentice AM, Waterland RA. “Independent genome wide screens identify the tumor suppressor VTRNA2-1 as a human epiallele responsive to periconceptional environment.” Genome Biol Jun 2015;16(1):118.
Wartmen, Kristin. “Bad Eating Habits Start in the Womb.” New York Times. December 1, 2013.
Braniste et al., “The gut microbiota influences blood-brain barrier permeability in mice,” Science Translational Medicine, 6:263ra158, 2014.