5 Must Add fermented foods in your pregnancy diet

5 Fermented foods which are safe to eat during pregnancy

Fermented food for a healthy diet is not the right combination. But for ages, people are having fermented food and enjoying it. When you are pregnant or have any health issues, your food will get restricted.

It is human tendencies that the more restriction you have on something, the more you want to do that thing or eat that thing. You gave restrictions on certain food items in a prenatal diet, and later you crave those food items. People have a wrong notion that every fermented food is harmful to a pregnant lady. But the reality is something else.

Not all fermented food products are harmful to a pregnant lady. She can have some of the selectively fermented food during her nine months of pregnancy. Fermented foods are not as harmful as bottled and frozen food. Frozen and bottled foods have preservatives that will be harmful to a pregnant lady.

Pregnant ladies should not have food products that have preservatives and artificial colors. Both of these are harmful and can have a destructive impact on your baby.

Pregnancy cravings are always for unhealthy things but having a little of that will not have much impact on your health. Many women have queries as to which fermented food she can have during pregnancy. This article will talk about some fermented food that you can eat during pregnancy without any fear.

Adding fermented food in your pregnancy food adds benefits

Some fermented foods are great for a pregnant lady as they are rich in probiotics. So let us know about them.

  • Fermented food products have microflora and lots of nutrients that build a strong and healthy gut.
  • The ecosystem of your body remains healthy during the nine months if you have fermented food.
  • Fermented food has enzymes that deliver nutrients through the blood flow in the body, which helps develop the baby’s body and brain.
  • The microfloral also boosts the digestion of pregnant women, which is the problem in the nine months. Pregnant women have complained of constipation during their pregnancy consumption of fermented food that helps with such issues.
  • It also controls unwanted food craving of unhealthy food because it will keep your diet balanced, and protein and nutrients will reach your body.
  • Sugar causes damage in the body, and the hormones get imbalanced. Fermented food repairs the damage of the sugar that you take during the pregnancy. 
  • It also keeps the baby’s digestive system healthy for the digestion of milk. Babies also face digestive issues, and they have a stomach, so they behave cranky most of the time.
  • It detoxes all the toxins from the body and keeps the body healthy during your pregnancy and ordinary days.

A small amount of fermented food is essential in a pregnant lady’s meal so that her digestive system and body will function properly.

Importance of fermented food for pregnant ladies

Pregnant ladies face hormone imbalance issues. It starts with their pregnancy, and they deal with it all their life. They have hormone imbalance because they lose out on healthy bacteria, nutrients, and enzymes. With the modern lifestyle, people do not eat healthy food, which results in such complications. But you can make up for it by having fermented food like yogurt daily in your meal. It will give you the necessary nutrients and enzymes that your food is lacking during pregnancy. It is a myth the fermented food is harmful to pregnant women.

Some fermented food that you should have in your pregnancy


Yogurt is an absolute compulsory food during pregnancy. It keeps your body temperature in control and keeps your digestive system healthy. It acts as a probiotic for your body that keeps the good bacteria alive and kills the harmful bacteria in your system. It also helps with constipation. It is an adequate supply of enzymes, protein, calcium, and nutrients to your body.


Kefir is a drink that is similar to that of yogurt. It is mostly consumed like a beverage made from coconut milk, dairy milk, rice milk, and goat milk. It is very rich in protein, which supplies a fair amount of protein to your baby. And it is advised to have it regularly during pregnancy. It can be consumed by the mother and baby both as it makes the bones more vital because of calcium presence.


Most pregnant women ask can I have kimchi while pregnant? so here is the answer. Kimchi is rich in fiber, which helps digestion. It has low fats, so you need not worry about putting up the weight. It is a dish that is prepared from red cabbage, and it is fermented. It contains a significant number of probiotics that will keep your body healthy and boost your immunity. It also helps your body to fight unwanted harmful infections.


It is a pasta dish from Japan, which is one of the common dishes in Japanese cuisine. It is prepared from rice, soya beans, barley, and koji. All these are highly rich in protein and calcium, which will keep the bones of your baby healthy. This dish takes the highest time for fermentation six months, and it is available in red, yellow, and white color.


Pregnant women should have paneer and curd regularly. And one such is tempeh, which is one of the tofu. It is prepared by fermenting soya beans in patties. Soya beans are a great source of protein calcium that needs to go to a pregnant woman’s body. This fermented food meets the need of that lacking protein in the pregnant lady.

Pregnant women should eat for their baby and themselves. She should not forget about the good and bad that a food item can do to her food. You will have a food craving that will be difficult to control, but you can manage your food craving when you follow if tips. The slightest mistake can make payment for her entire life. So be alert and informed about what you are eating during your nine months of pregnancy.

Antara Chowdhary

Antara Chowdhury is a Content Marketer and Strategist with 6 years of experience. She is Master degree holder in Journalism and wants to explore everything she can write on.

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