When you’re pregnant, every food choice can feel like a big decision. You might know a little about gut health and how it can impact both you and your baby, but how do you actually support it? One simple way—prebiotics! These gut-friendly fibers support your digestion and may even shape your baby’s own microbiome. The best part? You can get them naturally through food! Here’s what you need to know on the science, benefits, and easy ways to ensure you’re getting enough prebiotics in pregnancy. 

What Are Prebiotics?

You know all about probiotics—the helpful bacteria that live in and on your body and make up your microbiome. But did you know those good bacteria need fuel to thrive? Well, prebiotics [1] are the food that feeds them. 

Prebiotics are non-digestible fibers that nourish your gut bacteria. Some names you might see prebiotics referred to by include inulin, resistant starch, and oligosaccharides (among others). These compounds ferment in the gut, producing short-chain fatty acids  [2] which support gut health and immune function. Prebiotics work synergistically with the probiotics in your gut to help you have your healthiest microbiome. 

Prebiotics come from food, like legumes, fruit, grains, and some vegetables. You can take them in a supplement, too, but the easiest way to get prebiotics in your life (and in your belly!) is to eat a healthy, diverse diet that’s rich in plant foods. 

Can I Take Prebiotics During Pregnancy? 

Yes! Prebiotics are completely safe to consume during pregnancy, whether you’re eating a prebiotic-rich meal like a salad with apples and walnuts—or taking a supplement, like a synbiotic (a supplement that has prebiotics and probiotics combined into one) [3]. Research [4] agrees!

What Are the Benefits of Prebiotics During Pregnancy?

Healthy Gut Microbiome

A 2024 study [5] found that when moms consume prebiotics while they are pregnant and breastfeeding, there are beneficial effects on the gut. The positive effects were for both them and their babies and included enhanced immune function,too. Note that this study was done with a prebiotic powder (a supplement), rather than food. But there’s plenty of reason to think that the benefits would be the same or similar when you consume prebiotics in your food, too.

Another randomized controlled trial [6] that looked at galacto-oligosaccharides (GOS) and long-chain fructo-oligosaccharides (FOS) (fancy ways of saying certain types of prebiotics) found that beneficial gut bacteria in mothers increased when they were given supplements of these prebiotics. You can get GOS from legumes, seaweed, and some forms of nuts. FOS are found in bananas, asparagus, leeks, and other veggies. 

Digestion

There is no specific research on prebiotics and how they may affect digestion in pregnancy. Still, having a healthy gut microbiome is linked to better digestion overall, including less constipation. Prebiotics’ role in gut health [7] suggests they can support your overall digestive well-being, pregnant or not. 

Immune Function

Just like probiotics, well-known for supporting the immune system, prebiotics can help your gut bacteria fend off illness. One 2021 study [8] found that when the microbiome of a pregnant woman was exposed to GOS and inulin, there was an increased regulation of the immune system. These changes also occurred for babies.  This indicated how prebiotics can help improve the function of the good bacteria that regulate your immune system. 

Preventing Certain Pregnancy and Infant Complications 

Amazingly, prebiotics can also help prevent some complications of pregnancy and even support babies after they are born. 

For example, one study [9] found that eating alliums (like garlic and onion) and dried fruits (like raisins and prunes) was linked to a decreased risk of spontaneous preterm birth. 

Another study [10] looked at the connection between gestational diabetes and prebiotics. While it wasn’t clear that prebiotics conclusively prevent or treat gestational diabetes, they did improve the gut microbiome of pregnant women. Authors noted that more research is needed to see if prebiotics can be a means of prevention or treatment for GD in the future. 

As for babies, prebiotics can benefit them directly, too. Research shows [11] that a mother’s nutritional status has a direct effect on her baby’s microbiome. Accordingly, some research [12] showed that prebiotic supplements during pregnancy helped shape a healthier gut microbiome in newborns, which was then linked to a lower risk of food allergies. A 2014 randomized controlled trial in the British Journal of Nutrition [13] indicated that pregnant women who consumed prebiotics had higher levels of IL-27, a protein in breast milk that can help regulate the immune system.  Both of these suggest that prebiotics may help prevent allergies in babies and children.

Again, most of this research was done using prebiotic supplements. But it is easy to get the same gut-nourishing benefits through whole foods. 

What Are the Potential Risks of Prebiotics During Pregnancy?

Side Effects 

Prebiotics are generally safe.  Still, some women may experience gas and bloating when eating a lot of foods that contain prebiotics or taking a prebiotic supplement. This is especially true if they have irritable bowel syndrome (IBS). This is because some forms of prebiotics, called FODMAPS [14], can ferment in the gut and cause gas and bloating. 

How Do You Incorporate Prebiotics Into Your Pregnancy Diet? 

The best way to get prebiotics is to eat them! Since prebiotics are naturally found in fruits, vegetables, and grains, adding more plants to your diet is a simple and delicious way to support your gut health. Think of it as an invitation to eat the rainbow! 

Foods that are high in prebiotics include:

• Fruit: Apples (with the peel), bananas, berries
• Vegetables: Leeks, asparagus, seaweed, jerusalem artichokes
• Legumes: Chickpeas, lentils, other types of beans
• Whole grains: Oats, barley
• Nuts and seeds: Flaxseed, chia seed, hazelnuts, pecans, almonds, walnuts

One of the best ways to give your gut a steady stream of probiotics? Aim to eat 30 different plant foods per week. This recommendation is based on research from the American Gut study [15], which found that people who ate at least 30 different types of plant foods had more diverse gut microbiomes and higher levels of short chain fatty acids in their stool samples. Focus on eating fiber from fruits and veggies and let the prebiotics do their work to feed your gut microbes!  

Here at Chiyo, we include prebiotic-packed ingredients in every meal, from shiitake mushrooms to seaweed and healthy grains. 

Frequently Asked Questions

Is Prebiotic Soda Safe During Pregnancy?

Generally, yes! Prebiotic sodas, which have become popular in the last few years, should not pose any problems during pregnancy. Their ingredients may in fact be beneficial, when combined with a healthy diet. 

Still, it’s important to understand that prebiotic sodas are most often made with inulin, a type of fiber that can cause digestive upset if taken in too quickly or too frequently. If you plan to drink prebiotic sodas, go slowly and watch your body for signs of upset. 

Like with any food, enjoy prebiotic sodas in moderation during pregnancy. Plan to get most of your fiber and prebiotics from fruits, veggies, and grains rather than drinks. 

Should I Avoid Prebiotics if I Have IBS?

As you may know if you have IBS, foods with prebiotics can trigger symptoms like gas, bloating, and pain due to compounds called FODMAPS [14]. Some research suggests that a slow introduction of prebiotics is beneficial [16].

If you are pregnant and have IBS, work with your gastroenterologist and a registered dietitian to find a diet that supports your gut health and digestive comfort. 

Should You Add Prebiotics Into Your Pregnancy Diet?

Prebiotics are safe and beneficial in pregnancy. Even better, they’re so easy to get through your daily diet! Eat a variety of plant foods and chances are, you’ll be getting more than enough prebiotics to feed your healthy gut bacteria and create a thriving microbiome for you and your baby. 

For delicious balanced meals specifically designed with optimal nutrition and gut health in mind, Chiyo’s Prenatal program is a game-changer. Order today for easy, chef-prepared meals that take the guesswork out of good nutrition during pregnancy.