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Pregnancy Diet - Lacto Fermented Foods

Updated on November 8, 2009

Pregnant Women’s Lacto Fermented Foods



Lacto fermented foods should be a big part of pregnancy diet. These are foods that have been preserved without the use of freezers or refrigerators. It undergoes the old fashioned way of preservation. Eating fermented foods will give higher amount of food form known as probiotic.


There are certain fermented foods that should be included on a pregnancy diet. First are live sauerkraut, pickles, salsa and chutneys (fruit or vegetable). Live means they need to be refrigerated because they are not shelf stable. They are made up of whey or salt and they are not pasteurize or heated. It can not be stored on a shelf. Other foods with probiotics are Kim chi, Yogurt, Kefir, Grass-fed cheese, Crème fraiche.


Just before delivery, the mother’s cervix dilates about 2 cm which allows bacteria from the birth canal to enter the amniotic fluid in the womb. In a healthy mother, her birth canal is filled with beneficial bacteria, or micro flora such as lactobacillus and bifidus.  Eating probiotic foods provide many health benefits. It helps reduces constipations problems. It is a big source of Vitamin C and B. It increases good intestinal bacteria that can help regulate bowel functions. It aids in neutralizing anti nutrients making it easier for the body to absorb good substances.  It strengthens the immune system and helps the baby to have good gut bacteria. It also helps to have good lactation.  


Here is a very good recipe of lacto fermented food that can be a very good aid for a pregnancy diet. The ingredients should include:


Pickled cucumbers, 4-5 pickling cucumbers,

1 Tbsp mustard seeds,

2 Tbsp fresh dill, snipped

2 Tbsp, Celtic

Sea salt

1c filtered water


This recipe is taken from Nourishing Traditions.  The directions of making these foods are the following: The cucumbers must be washed thoroughly.  Place it in a quart-sized wide mouth mason jar.  Add the remaining ingredients and put on more water to cover the cucumbers. The water must be an inch below the top of the jar.  It should be covered tightly for 3 days in a room temperature before it can be transferred to the refrigerator.


In buying pre-made lacto-fermented foods, it should be remembered that it must be use as a condiment. It should always be refrigerated not stored on a shelf. Lastly it should not be made of vinegar but should be of salt or whey.


It is much more fulfilling trying your own recipe and experimenting on how to make more delicious lacto fermented foods not just a part of pregnancy diet but more of a healthy lifestyle.


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