How to support your microbiome during pregnancy

The gut microbiome, the collection of trillions of microorganisms in the human gut, plays a central role in our health, not least a well-functioning immune system and regular digestion. During pregnancy, the female body undergoes numerous changes that can also affect the gut microbiome. Lisa Ressi, a member of Biogena's scientific team, says: “There is already some scientific research on this. It is quite logical that the gut microbiome changes because we know that it reacts very sensitively to environmental influences, hormonal changes or stress.”

Appetite for new things

During pregnancy, hormonal changes and a change in diet can have a major impact on the microbiome. Lisa Ressi adds: “Your diet often changes during pregnancy too. You suddenly have an appetite for completely different things.” These changes in diet can have a direct impact on the intestinal flora because the food that is consumed serves as “food” for the intestinal bacteria.

Common problem: constipation

A common problem during pregnancy is constipation. The causes of this are complex and are not only related to the microbiome.

One of the main factors for constipation is the increased progesterone level. This hormone relaxes the smooth muscles, including the intestinal muscles, which causes slower digestion. The slower passage of food through the bowel can lead to more water being withdrawn, which makes the stool harder and makes digestion more difficult. In addition, the growing baby presses on the intestines in the advanced stages of pregnancy and makes the intestinal passage even more difficult.

Other factors that can lead to intestinal inertia include

• Lack of fluids: many expectant mothers do not drink enough.

• Lack of exercise: As pregnancy progresses, exercise often becomes difficult.

• Lack of micronutrients: Vitamins and minerals such as magnesium, potassium and calcium. These help to support intestinal function.

Insider tip: resistant starch

A practical tip for expectant mothers is to consume soluble fiber, also known as prebiotics. These promote the growth of beneficial intestinal bacteria and contribute to the formation of short-chain fatty acids, which also support intestinal motility.

Lisa Ressi has a tried-and-tested practical trick for getting these prebiotics - and not just during pregnancy: “One of these soluble fibers is resistant starch. This is found in carbohydrate-rich foods that have been cooked and cooled again, such as rice, potatoes or pasta. This changes the molecular structure of the starch. Our digestive enzymes cannot break down these carbohydrates, which have now cooled down, sufficiently, which is why they benefit our intestinal bacteria. You can eat these foods cold, but even if you reheat them, they contain a lot of resistant starch. This then does not change again.”

Prevention for the unborn child

Lisa Ressi: “According to current scientific knowledge, the intestine of the newborn is almost uncolonized, and colonization with intestinal flora only begins at birth. Nevertheless, the baby already comes into contact with a large number of metabolic products in the womb that originate from the mother's intestinal microbiota, from where they enter the mother's organism and are passed on to the baby - these can already influence the baby's immune system during pregnancy. At birth, the mother gives her child a starter pack of bacteria. Colonization takes place via the birth canal, the mother's skin and, of course, breastfeeding.”

The maternal microbiome plays a particularly important role during birth. During a natural birth, the baby is colonized with the mother's bacteria through the birth canal. These first bacteria are crucial for the development of the child's microbiome and immune system. Studies have shown that babies born by caesarean section often have a different bacterial composition and are more susceptible to some diseases in the first years of life.

Lisa Ressi also mentions another aspect of preventive care: “A streptococcal smear is always taken at the last mother-child check-up during pregnancy. If this is positive, the pregnant woman is given an antibiotic. Especially then, you should think about supporting the intestinal flora with a high-quality probiotic.”

In summary, Lisa Ressi advises: “In early pregnancy, when there are no digestive problems, make sure that you consume enough soluble fiber, and towards the end of pregnancy, take additional probiotics such as lacto- and bifidobacteria.”

After all, a healthy diet and maintaining a balanced microbiome are also important for the future health of the child.

To the point:

• High-fiber diet: Eating fiber-rich foods such as whole grains, legumes, fruits and vegetables promotes the growth of beneficial bacteria in the gut and supports regular digestion.

• Probiotic foods: Probiotics contained in fermented foods such as yoghurt, sauerkraut or kefir can stabilize the balance of the intestinal flora and promote the health of mother and child.

• Plenty of fluids: Adequate fluid intake is essential to avoid constipation and keep the metabolism going.
  Moderate exercise: Regular exercise such as walking or swimming promotes bowel movement and prevents digestive problems.

• Stress reduction: Chronic stress can have a negative impact on the microbiome. Stress management techniques such as yoga, meditation or breathing exercises can help to keep the microbiome healthy.

About the person:
Lisa Ressi is a qualified nurse with a master's degree in health sciences. She is an expert in micronutrients and part of the Biogena science team.