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Best Gluten Free Food Choices For Pregnant Moms

Today we will be sharing some of the best choices of gluten free food for pregnant moms. Many moms do not eat gluten because of a gluten intolerance or because they have celiac disease. Now that you are expecting a baby you might wonder whether you are getting sufficient nutrients. Is it necessary to change your diet now that you are eating for two? If you have been eating gluten-free foods for a while now, then the simple answer is no.

Gluten is a protein that provides food texture and structure. You will find it in products that are made from rye, wheat, or barley (like crackers, cakes, pies, cereals, cookies, breads). It is also a commonplace ingredient in commercial products like veggie burgers, hot dogs, certain salad dressings, sausages, etc. When people with celiac disease eat foods that contain gluten, it triggers an immune system reaction that can damage intestines with symptoms including fatigue, diarrhea, and joint pain. Another type of gluten intolerance, wheat allergy can cause allergic reactions like nasal congestion, hives, itching, and other possibly fatal respiratory issues alongside classic intestinal issues.

Therefore, if you have food allergies or celiac disease, it is vital that you let your OB-GYN or doctor know about any dietary restrictions so that they can help manage these conditions during your pregnancy. There are certain essential nutrients that your body needs during pregnancy. To find out more, keep reading.

***Disclosure -The links in this post may contain affiliate links and I may receive a small commission if you make a purchase after clicking on a link.***

Gluten Free Food For Pregnant Moms

Best Gluten Free Food For Pregnant Moms

  1. Folate

Folate is one of the vital nutrients that assists with preventing birth defects such as spina bifida. Foods like cereals, breads, and pasta contain folate. However, foods like gluten free rusks for instance, do not contain this essential nutrient, you will need to get it from your prenatal vitamins or natural gluten-free foods like:

  • Spinach
  • Asparagus
  • Kidney beans
  • Enriched white rice
  • Avocado

  1. Iron

Iron is essential for creating red blood cells that transport oxygen to the entire body. Iron is especially important during pregnancy because your body is pumping loads more blood than usual. Pregnant moms have a greater risk of getting low red blood cell count (anemia), therefore, make sure you are getting at least 27mg per day from prenatal supplements, iron supplements or  gluten-free foods like:

  • Legumes (lentils, kidney beans, chickpeas, or black beans)
  • Dark meat poultry or red meat (also contains B Vitamins and other minerals)
  • Spinach

These foods also contain zinc to obtain your daily requirement of 12mg.

  1. Fiber

Constipation is a common symptom of pregnancy, therefore ensure you get 25mg of fiber per day at least. Foods that contain fiber are:

  • Legumes
  • Nuts
  • Brown rice
  • Vegetables (broccoli, sweet potato, green beans)
  • Fruits (apples, oranges, kiwis)

Legumes variety

How To Ease Nausea Symptoms

Nausea might lead to carb cravings in the early stages of pregnancy which means you might crave bread or crackers to get rid of the nausea. Stock up on gluten-free crackers and bread to help ease the symptoms.


We hope you have found this post about the best gluten-free food choices for pregnant moms helpful. During pregnancy when you are having issues with constipation and nausea, your food choices are already limited and having food allergies or celiac disease can restrict your diet even further. However, there are many recipes for gluten-free foods that you can include in your diet. Also make sure you are eating a variety of foods from the different food groups to ensure your body is getting all the nutrients it needs throughout your pregnancy.

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One comment

  1. Love this thank you. Luckily most of these gluten free foods are delicious and very healthy.

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