Probiotics in pregnancy have become a topic of growing interest, thanks to their potential health benefits for both mother and baby. As awareness around gut health increases, many expectant mothers are curious about whether adding probiotics to their routine is a safe and helpful choice. According to the Food and Agriculture Organization (FAO) and the World Health Organization (WHO), probiotics are live microorganisms that, when consumed in the right amounts, provide health benefits to the host. Although many supplements on the market claim various advantages, probiotics stand out because they’re also found naturally in several everyday foods. Keep reading to explore how probiotics in pregnancy may support overall wellness and digestive health.
Which Probiotic Is More Useful During Pregnancy?
The most beneficial probiotics in pregnancy are those that contain strains with well-studied safety profiles and proven benefits. Not all probiotic strains offer the same results, so it’s important to know which ones may support maternal and fetal health.
Lactobacillus rhamnosus GG
This is one of the most widely studied strains. It may help reduce the risk of gestational diabetes and lower the chances of developing allergies in infants. It’s also known to support gut health and ease digestive discomfort, making it a good choice for pregnancy.
Lactobacillus reuteri
This strain can aid in reducing inflammation and may help with bacterial vaginosis. It’s also linked with improvements in gastrointestinal health and is often found in probiotic supplements meant for women.
Bifidobacterium lactis
This is another gentle and effective probiotic that supports digestion, strengthens the immune system, and helps with nutrient absorption. It’s often included in prenatal probiotics for general well-being during pregnancy.
Lactobacillus acidophilus
This strain helps maintain a healthy balance of vaginal flora and may prevent infections like bacterial vaginosis. It’s also useful in maintaining gut health and may reduce mild constipation associated with pregnancy.
Bifidobacterium bifidum
This probiotic supports the immune system and is beneficial in preventing gastrointestinal infections. Some studies suggest it may contribute to reducing inflammation and enhancing nutrient uptake during pregnancy.
Tips for Choosing a Probiotic Supplement During Pregnancy
- Always look for a supplement that contains well-researched strains known to be safe during pregnancy
- Choose probiotics that are free from artificial additives and allergens like gluten, soy, or dairy (unless specified safe for you)
- Check for third-party testing or certifications to ensure purity and quality
- Opt for probiotics with a high CFU (colony-forming units) count, typically in the range of 5–10 billion CFU per serving
- Consult your healthcare provider before starting any supplement to ensure it fits your unique health needs
Best Ways to Take Probiotics During Pregnancy
While probiotic supplements are an option, you can also get beneficial bacteria naturally through food sources. Some probiotic-rich foods include:
- Yogurt with live and active cultures
- Kefir
- Sauerkraut (fermented cabbage)
- Kimchi
- Miso soup
- Tempeh
- Pickles (naturally fermented, not vinegar-based)
- Buttermilk
Which Probiotic Is More Useful During Pregnancy?
Probiotics containing Lactobacillus rhamnosus and Bifidobacterium strains are considered among the most beneficial for use during pregnancy. These strains have been widely studied for their safety and efficacy in supporting both maternal health and fetal development.
Some over-the-counter probiotic products also contain additional nutrients such as calcium, folic acid, vitamin D, and omega-3 fatty acids, all of which are valuable during pregnancy. However, it’s always important to consult your healthcare provider before beginning any supplement, including probiotics, to ensure it suits your personal health needs and pregnancy stage.
How Common Is The Consumption Of Probiotics During Pregnancy?
Recent research suggests that between 1.3% and 3.6% of pregnant women in the United States consume probiotics. In comparison, usage is higher in countries like the Netherlands, where approximately 13.7% of pregnant women use probiotics.
Most commonly, women take probiotics during pregnancy to support gut health or address specific concerns such as preterm labor risk, constipation, or bacterial vaginosis. Women of childbearing age also frequently use probiotics for managing gastrointestinal discomfort and promoting digestive balance.
What Are The Sources Of Probiotics For Pregnant Women?
Probiotics are readily available in two primary forms: dietary supplements and naturally fermented foods. While supplements offer a concentrated dose of beneficial bacteria, food-based sources provide probiotics along with other nutrients.
It’s important to understand that not all fermented foods retain their probiotic content. Processes such as baking or canning can destroy the live bacteria. Therefore, choosing foods with live and active cultures and ensuring they are made from pasteurized ingredients is essential for pregnancy safety.
Natural Probiotic-Rich Foods Safe During Pregnancy
Here are some probiotic-rich foods that can be safely included in a pregnancy diet when pasteurized:
- Yogurt (including Greek yogurt)
- Kefir (fermented milk drink)
- Pickles (naturally fermented, not vinegar-based)
- Miso (fermented soybean paste)
- Kombucha (fermented tea – ensure it’s pasteurized and low in sugar)
- Sauerkraut (uncooked, live-culture version)
- Tempeh (fermented soy product)
- Kimchi (spicy fermented cabbage – eat in moderation)
- Sourdough bread (contains beneficial bacteria during fermentation)
- Buttermilk (cultured, not heat-treated)
- Certain cheeses (such as gouda, cheddar, and mozzarella made with live cultures)
These options not only support gut health but can also contribute to better digestion, enhanced immunity, and overall well-being during pregnancy.