We all know that bone broth is a nourishing beverage that’s good for most bodies, at most times. I was already sipping it on the regular – at least once a day – as part of a low-carb/intermittent fasting regimen to prepare my body for conception. But when I learned I was pregnant with our bean nugget (due 25 days from now, eek!), my nutritionist urged me to make the bone broth pregnancy diet an even larger part of my overall nutrition regimen.
What is the bone broth pregnancy diet? Let’s start with what’s bone broth. Bone broth, consumed regularly, is practically a multivitamin, loaded with most of the nutrients your body needs to build, repair and heal itself. We have a wide range of best chicken bone broth at Bone Broth. By extension, the bone broth pregnancy diet contains many of the nutrients needed to form a brand-new body inside of you.
Homemade bone broth is nutrient-dense and inexpensive to make. Traditional cultures placed a special emphasis on using the whole animal and therefore consumed this flavorful and health-giving substance often. Unfortunately, the practice of using bones to make broth in this traditional way is no longer as popular.
Unlike store-bought broth or stock, which is cooked for only 45 minutes to 4 hours, bone broth is simmered for quite a long time. As the broth simmers, minerals and other nutrients leach from the bones into the water, leaving you with an incredibly nourishing liquid. This is a wonderful thing for anyone to consume, but it can be especially beneficial for pregnant and breastfeeding women.
When we think about how long bone broth has been around, it’s not hard to imagine many groups of women standing around big simmering pots full of broth to feed their growing families, passing down their recipes from generation to generation. Our grandmothers, their grandmothers and their grandmothers knew that whole, nutrient-rich food is the best way to nourish ourselves, and it’s never more important to consider what you’re putting into your body than when you’re growing another one. Keep reading to find out how bone broth promotes a healthy pregnancy and why every mom-to-be should add it into her routine.
How Bone Broth Nourishes Pregnancy?
When one cooks down the skin and bones of an animal into a broth (I usually use a whole pastured organic chicken as it’s a bit easier to work with), the nutrients—namely fat, collagen, protein and minerals like calcium, potassium and magnesium—seep out into the broth making it a rich, nutrient-dense and fertility-boosting concoction. Bone broth also helps improve digestion, boost the immune system, strengthen bones, teeth and joints, nourish hair, skin and nails, balance the thyroid and combat the toll stress takes on the body.
Rich in minerals- especially calcium, magnesium & phosphorus
These minerals are essential for your baby to build strong, healthy bones. The minerals must be obtained from your diet; otherwise, they will be “borrowed” right out of your own bones and given to your baby.
I’ve held seminars on bone health in the past and have used a handheld device to test for osteoporosis. A few young, healthy and active women I scanned showed results of osteopenia, which refers to early signs of bone loss that can become osteoporosis if not managed. They didn’t fit the typical profile, but after inquiring further, I learned that they had recently given birth. Their bone density was lowered because the minerals that make bones strong were taken from them and given to their babies in utero. This shows that consuming mineral-rich foods like bone broth isn’t just important for building your baby’s bones, but also keeps your own stores from becoming depleted.
The body absorbs the minerals found in bone broth very easily (even more so then from supplements), and it’s a great source of dairy-free calcium. Continue drinking bone broth while breastfeeding to produce calcium-rich milk and help replete loss of bone density.
It’s Easy to Digest
In those first days (or weeks, or months — we feel you!) of pregnancy, it can be hard to stomach more than water and crackers. But in the early stages of your baby’s growth and development, getting proper nutrition is an absolute must.
Rather than filling your cup with sugary beverages like ginger ale or sports drinks to rehydrate and settle your stomach, heat up a soothing cup of Osso Good bone broth instead. If you’re struggling with morning sickness, it can help to have smaller meals and snacks throughout the day, even when you don’t feel like eating much at all.
Our smooth, creamy formula is flavorful without being overpowering, perfect for a soothing snack that warms you to your soul. Osso Good bone broth also aligns with the paleo and Whole30 eating plans. Better yet, it’s free of potentially irritating ingredients, like gluten and dairy, making it easy to sip throughout the day to keep your stomach from running on empty.
All that sipping is good for your gut, as bone broth helps the beneficial bacteria and flora flourish so they can aid in nutrient absorption. That’s also good news if you’re feeling ravenous — you don’t have to feel guilty for drinking mug after mug!
It’s Full of Essential Nutrients
Pregnancy nutrition is tricky. Our bodies are changing at an alarming rate, sending all of our available nutrients down to the baby. This leaves little energy left for mom. Whether you’re barely able to keep down toast or find yourself binging on ice cream and pickles, there’s likely room for more vitamins and minerals in your diet.
Osso Good bone broth is an all-in-one superfood powerhouse. The slew of nutrients come from the slow simmering of, well, more interesting bits of humanely raised animals. We won’t list them in detail here, as this post is geared toward pregnant moms-to-be who may feel a little queasy, to begin with.
In any event, all that slow simmering releases massive amounts of nutrients that can be easily absorbed by your body. Osso Good’s broth contains bone marrow, which supports vital stem cell creation and turnover. It’s also rich in amino acids, which aid in nearly every metabolic process within the body. These acids, such as proline, glycine, and glutamine, work to boost immune function, improve digestion and balance the nervous system. They’re also known to reduce inflammation, which is important during pregnancy when you’re holding on to water weight. And all of these nutrients keep your entire body fueled in a healthy, natural way, giving you more energy to combat the pregnancy fatigue.
It’s a Great Source of Collagen
Collagen is responsible for much of our body’s elasticity, both inside and out. It’s the glue that holds our bodies together while providing strength to our skin, muscles and bones. By the time most women reach child-birthing age, our collagen production has started to slow. This can lead to very visible side effects such as an increase in the appearance of wrinkles and, in the case of pregnancy, stretch marks.
But just because our body’s collagen production has started to slow doesn’t mean we have to go with less of it. We can certainly add collagen back into our bodies through our diet, and Osso Good bone broth is bursting with it.
Drinking a cup of bone broth every morning can help boost your skin’s ability to bounce back after the baby is born. Studies have also shown that it can repair brittle nails and potentially reverse hair loss. But it’s not all about vanity. The collagen you’re ingesting is going straight into your baby’s food supply, building healthy and strong connective tissue from the very beginning.
Just as you benefit from the highly bioavailable amino acids, collagen, and essential nutrients in Osso Good bone broth, you’re also passing those right on to your baby safely and naturally — through food. Once the baby is born, you can keep on fueling with bone broth, knowing that you’re helping to nourish yourself and your family with organic ingredients you can feel good about.
If you want to feel extra good about it, here’s a sneak peek at how our bone broth is made. We first gather all the essential ingredients, which vary slightly based on the type of broth we’re creating. The bone selection comes from organic chicken, organic turkey, Berkshire pork and/or grass-fed and finished beef. Organic vegetables and spices are in our broth, as is filtered water and a dash of organic apple cider vinegar.
Once we’ve assembled all these amazing ingredients, they all go in a big pot to slow simmer over low heat for at least 24 hours. By the time the slow simmering is done, we’re left with an awesomely delicious sippable bone broth — which we pass on to you.
Getting proper nutrition when pregnant can be tricky — you may feel like eating nothing at all or everything in sight. All our bone broth is nutrient-rich and collagen-dense, providing essential amino acids, proteins and other superfood ingredients that your pregnancy diet may be lacking. By now, you definitely have an overview of how bone broth promotes a healthy pregnancy, making you feel good about nourishing your body as it builds a new life.
Very rich in gelatin & collagen
Gelatin is most famously found in Jello! While sugar and artificial food colouring don’t make Jello the best choice when gelatin is derived from a high-quality source, it offers us many health benefits. Gelatin contains collagen, which is often thought of as a “beauty nutrient” because it helps fingernails and hair to grow long and strong. It also helps tighten loose skin (like the kind that lovely little babies leave you with).Looking for chicken bone broth ? Look no further! Bone Broth has you covered.
Additionally, these nutrients are key in supporting joints and connective tissue, and they help to make up cartilage and bone.
Contains glucosamine & chondroitin
These are among two of the most important nutrients for joint care. Not only will they assist your baby’s joint in forming, but they support your joints during pregnancy as well. With stiffness, soreness or pain in the places your body bends (hips, knees, elbows, fingers and more), joint pain is one of the most common symptoms of pregnancy.
Weight gain can put a strain on your joints and the hormone Relaxin, that your body produces during pregnancy, really loosens things up. Relaxin doesn’t just disappear once you’ve given birth. Nursing mothers create more of the hormone, so drinking bone broth post-pregnancy will help you avoid joint injury and strengthen your joints until things return to normal.
Good source of amino acids, the building blocks of protein
Protein requirements in pregnancy increase by about 25 grams and even more so for breastfeeding moms. The amino acids in bone broth perform a wide variety of functions including boosting the immune system, improving digestion, fighting inflammation, promoting sleep and calming the mind. Particularly high in arginine, glycine, and proline.
Assists with nausea
When nausea hits in the earlier weeks of pregnancy, it can be hard to get and keep food down. Bone broth is soothing and nutrient-dense. It is very easy to digest and often calms the stomach very quickly.
Protein For When You Can’t Handle Meat
As soon as my morning sickness kicked in around seven weeks, I learned one big reason why. I had intense aversions to most foods. Do you know what my strongest aversion was? MEAT. I could not stomach the sight, smell, taste or texture of meat. It turns out, meat is the most common food aversion during pregnancy, with 26% of women avoiding it. And that’s no bueno when you’re building a tiny human. Your body needs protein, and all the other wonderful nutrients that meat (and fruits and vegetables!) provides. Enter bone broth and the bone broth pregnancy diet.
But wait! You’re thinking, “Bone broth pregnancy diet? Bone broth smells and tastes just like meat, doesn’t it? I mean, that’s basically what it is, right? Liquid meat?”
Well, yes and no. The great thing about bone broth is you can sneak it into pretty much anything and everything, and it doesn’t *have* to taste strongly of meat. You can incorporate the bone broth pregnancy diet by making rice or potatoes with it and get the nutrients without being overwhelmed by the flavour or feeling of eating meat. This was perfect for me, because starches – rice, potatoes, crackers, pasta – were about all I could eat for two months. Well, starches and fruit. So I started cooking my starchy carbs in bone broth, and making bone broth smoothies.*
It’s not a model nutritional regimen to be sure, but by now, you’ve probably concluded that bone broth and the bone broth pregnancy diet was the saving grace in this situation. Without it, I would have been stuck consuming exclusively starch and sugar for two months straight, with no real nutrients.
Soothes Morning Sickness
If you can handle your meat just fine and you’re experiencing morning sickness/nausea, bone broth (and your bone broth pregnancy lifestyle) can be a nutrient-dense way to soothe that tum-tum.
During the third trimester, my nausea has returned, thankfully without the meat aversion (yay!). The bone broth pregnancy diet has been an incredible aid in settling my tummy and providing nourishment to my body and baby when I can’t get much else down. It’s especially wonderful in the mornings when I first wake up and NEED TO GET SOMETHING IN MY BELLY NOW but can’t stomach the thought of eating. Pregnancy can be cruel that way: Your body demanding food but actively rejecting the food you offer it. And the longer you go without sustenance, the more nauseated you get! It’s so freaking irrational. Can I get an amen?. Bone Broth has a wide range of best chicken bone broth in Melbourne
Sticking to my bone broth pregnancy regimen, I would heat up a mug of bone broth first thing in the morning. I do not pass go, and I do not collect $200, I head straight to the kitchen to get that broth in me, often with a little ghee blended in for some extra nourishment. I sip on that while I make my coffee, and I’m in much better shape to prepare a meal when my body decides it will accept one.
Helps Build Baby And Keep You At Peak Performance
Magnesium, calcium, phosphorus, collagen, the building blocks of life …they’re all there in a quality bone broth.
Magnesium is a huge help in relaxing your muscles and giving you restful sleep during pregnancy. Research shows that getting plenty of magnesium while you’re pregnant can help prevent early contractions of the uterus. It’s also helpful in building strong teeth and bones in your baby.
Calcium also helps with building those bones, and with some essential body functions for you and your nugget: clotting blood, sending and receiving nerve signals, supporting muscle function, releasing hormones and maintaining a normal heartbeat. It’s a really important nutrient for you and baby to be getting plenty of. If you’re buying bone broth though, be sure to check the nutrition panel. Most broths (bone broths included) contain very little calcium for some reason, but Bare Bones’ chicken broth has 20% of your recommended daily intake.
Phosphorous does a lot of what calcium does, and then some: It plays a role in making the protein essential to growing, building and repairing cells – what your body is doing pretty much full-time when you’re pregnant!
Whether you are currently trying to conceive, pregnant or just gave birth to your precious little one, homemade bone broth should be like the best friend you talk to every day. Bone broth has been getting a ton of attention lately, especially here in NYC, and rightly so: it’s one of the most nutrient-dense foods we can consume. Loaded with every amino acid and mineral our body needs, along with protein, fat and collagen, it’s the ultimate almighty when it comes to improving health, digestion, immunity and fertility in every aspect–from preconception to conception to pregnancy to postpartum. This wonder food can support every part of the pregnancy journey.
In my clinic, I call bone broth ‘baby glue.’ The collagen from bone broth works as an amazing tonic to not only improve a woman’s fertility when she is trying to conceive, but to hold her pregnancy once she does conceive.
If you’re pregnant, the nutrients in this yummy broth are amazing for the baby, and according to an ancient South American proverb, drinking bone broth regularly through your pregnancy will help ease labour pains! Lastly, when it comes to postpartum, bone broth is wonderful for regulating hormones, supporting ample milk production, helping your body heal from delivery and building back all the energy you put out during labour and delivery.
Helps Prevent Stretch Marks and Speed Postpartum Healing
Collagen, everybody’s favourite bone broth nutrient in the bone broth pregnancy diet, is the glue that holds us together. It is the most abundant protein in the human body, so we need lots of it, especially when pregnant. As an added bonus, since collagen is what keeps our skin elastic and stretchy, some women believe it helps prevent stretch marks. I cannot confirm this particular claim, other than to tell you that I do not have any stretch marks from this pregnancy (yet – knock on wood!). But my mom had eight children, and she says she never got stretch marks either, so it may have less to do with the collagen I’ve been drinking than it does with genetics. Check out our Melbourne chicken bone broth here.
That said: Collagen is especially helpful towards the end of pregnancy because it plays a starring role in helping you recover and heal from all the trauma of labour and delivery. It actively helps heal wounds and revitalize skin. Drinking collagen-rich bone broth every day leading up to D-Day is like infusing your already incredible body with liquid resilience.
So there you have it: solid reasons to make the bone broth pregnancy diet a part of your daily pregnancy routine. And yes, I can attest that it is realistic to incorporate it daily, as long as you can stomach it – whether it’s alone, in smoothies, in starchy carbs or sauces.