“I am a doctor of chiropractic and mother of two. The Whole30 saved me from post-partum depression. About four months postpartum, I was exhausted from sleep deprivation, and really depressed about still being 20 pounds overweight. My diet was out of control. The final straw was one morning when my 3-year-old son came into my room excited for the day and I snapped at him because I felt so awful. I felt like such horrible mom and I knew something had to change. My husband and I started the Whole30 the next day and it changed our lives! We both noticed our increase in energy, stable energy all day, better sleep, and no cravings or desire for the ‘bad’ foods. My joints are not inflamed and I am able to exercise. I fit in all my pre-pregnancy clothes; we both lost 13 to 15 pounds. The Whole30 also got me out of my depression so I can show up in this world like the mom, wife, and doctor I want to be. In addition, my patients’ recoveries have been quicker and long-lasting with the added focus on diet. Doing the Whole30 has taught me that it really does start with food.”
—Dr. Michaela McClure, Waterloo, ON
If you are pregnant or breastfeeding, you know how important mom’s nutrition is to her baby’s health and development. The diet that’s healthiest for you is also going to be the healthiest for your baby—the more nutrition you receive from your diet, the more you are able to pass along to the little one. We can’t imagine your doctor coming up with a diet more nutritious than one that focuses on whole, unprocessed meat, seafood, and eggs, lots of vegetables and fruits, and natural fats—but always speak with your health care provider when making dietary or lifestyle changes when pregnant or nursing.
We consulted with Registered Dietician and pregnancy expert Stephanie Greunke to design healthy Whole30 recommendations for this special time in your life.
While our program doesn’t need to be modified to accommodate your growing baby, you will want to take care with a few of our general recommendations. First, a very-high-protein diet isn’t the healthiest thing for your baby, so pregnant women should limit protein consumption to no more than 20 percent of total calories.
The breakdown of amino acids (from protein) results in the production of ammonia, a toxic compound. In fact, if ammonia were allowed to build up in our bodies, it could prove fatal! Luckily, the liver is able to convert the ammonia into urea, a far less toxic substance, which is then removed by the kidneys and excreted in our urine. During pregnancy, however, the body’s ability to convert ammonia to urea is less efficient, which is why a high-protein diet while pregnant may contribute to low birth weight, poor feeding, and other negative health effects that may carry well into adulthood.
If you follow the lower-protein end of our meal template you’ll fall well within the safe range. (Nature usually helps us out here—many women report an aversion to, or loss of appetite for, protein during pregnancy, especially during the first trimester.) However, if you naturally tend toward a higher-protein diet, you’ll have to consciously eat more carbohydrates and fat to make up for the calories you’re missing. In addition, if you’re one of the lucky women who don’t have protein aversions, you may find you have to consciously reduce the amount of meat, seafood, and eggs you eat. Tracking and logging your calories and macronutrients may prove helpful here, just until you get the hang of what your new lower-protein diet should look like.
In addition, though you’re not really “eating for two,” it’s critical for you to consume enough calories. During the first trimester, you really don’t need to eat any more than you were before you got pregnant. In later months, an extra 300 calories a day is sufficient to feed you and your baby—the equivalent of eating an extra avocado. Incorporating more starchy vegetables and slightly more healthy fats into your diet is an easy way to make sure you’re not underfeeding yourself or your baby. Now is not the time to be limiting your carbs or trying to follow a very low-carbohydrate diet—your baby needs the calories and nutrients coming from the fruits and vegetables you’re eating, and going very low-carb is too stressful during pregnancy. If you’re coming to the Whole30 from a low-fat diet or have a history of dieting in general, you may have to work harder to consciously eat enough healthy fats with every meal. If you’re exercising during pregnancy, make sure you purposefully include enough potatoes, winter squashes, plantains, or other fruits to support your activity level.
Finally, you may have to ditch our “no snacking” recommendation, especially as your pregnancy moves into the third trimester. As any pregnant woman can tell you, it gets a little crowded in there as your baby grows, and you may not have the physical space in your stomach to eat big meals. You may have to resort to smaller, more frequent meals throughout the day, but try to avoid constant grazing. If possible, allow 3 to 4 hours between your smaller meals to give your hormones a chance to do their job.
A normal, healthy weight gain during pregnancy is anywhere from twenty to fifty pounds. That’s a huge margin, but every woman is different, and every woman’s body responds differently to pregnancy. It’s important that you not try to limit your weight gain, as dieting isn’t healthy for you or your baby—but don’t think that pregnancy is a free-for-all to eat as much junk food as you want. Good nutrition is critical during this time period, and too much weight gain is just as unhealthy as not enough. If you’re generally eating real, nutrient-dense, satiating foods (like the kind we outline in our Whole30 program), you’ll be able to trust your body’s hunger signals. Eat when you’re hungry, stop when you’re full, and let nature take its course. The healthier you are during pregnancy, the easier it will be to take the “baby weight” off after you give birth.
Some of the nutrient-dense foods we recommend as part of a healthy Whole30 diet may not be the healthiest during pregnancy. Experts generally recommend avoiding fish containing mercury like tuna, swordfish, and marlin; raw eggs or fish (like sushi), and raw or undercooked meat. This means avoiding Whole30 staples like homemade mayo, and cooking all your burgers and steaks to well-done.
Ultimately, these are personal decisions best made between you and your health care provider—we can’t tell you whether your pastured, organic, local eggs are really unsafe to eat raw. (The good news? If you do choose to abstain, you can still make our Egg-free Mayo!)
Another Whole30 challenge during pregnancy may be that you just cannot stomach the thought of eggs, meat, certain spices, or the vegetables you used to love. Morning sickness (which can happen any time of day, unfortunately) and food aversions may make your Whole30 more challenging, so here are our strategies for managing to stay Whole30-compliant during this difficult time. (And keep your chin up, because most women find these symptoms improve tremendously after the first trimester.)
First, it’s important to talk to your health care provider before taking any new supplement, especially if you are pregnant. However, we feel there are a few supplements that may be of benefit to your health, and your baby’s health, during these special times.
Prenatal vitamins. The problem with most prenatal multi-vitamins is that they contain too many potentially harmful nutrients (like iron and folic acid) and not enough of what a pregnant woman really needs (like vitamins D3, folate, and K2). It’s best to meet as many of your nutritional needs as possible with food, even while pregnant or nursing. That said, the recommended amounts of certain nutrients, like folate, vitamin K2, and vitamin D3, during pregnancy may be difficult to obtain solely through diet. For this reason, taking a prenatal vitamin with the appropriate nutrients in the right dosages and forms may be a good insurance policy. You want at least 1,000 IUs of vitamin D3, 500 mcg of vitamin K2 (MK-4 form), and 800 mcg of folate (not folic acid). See Resources for our recommendations.
Omega-3 fatty acids. The anti-inflammatory fatty acids EPA and especially DHA provide excellent benefits for your baby’s neurological and early visual development, and may reduce the risk of pregnancy complications like preeclampsia, gestational diabetes, postpartum depression, and pre-term delivery. If you’re eating lots of fatty, cold-water fish (like wild-caught salmon, mackerel, sardines, or herring), you may not need to supplement at all. If not, however, we recommend supplementing with 300 mg of DHA per day while you are pregnant, but do not exceed a total of 1 gram of EPA and DHA combined. The easiest way to supplement with EPA and DHA is with a high-quality fish oil; your label will detail the amount of EPA and DHA per pill or teaspoon.
Fermented cod liver oil. This healthy source of omega-3 fats also contains vitamins A, K2, and D, helping you meet some of your other nutritional requirements. Alternate supplementing with 300 mg of DHA from fish oil with 1 to 2 teaspoons of fermented cod liver oil. (Remember, regardless of the source, keep total omega-3 intake to under 1 gram a day. See Resources for our fish oil and fermented cod liver oil brand recommendations.)
Vitamin D3. Vitamin D3 is really not a vitamin at all—it’s actually a hormone, and plays a huge role in your health, especially in pregnancy. Studies show that mothers who supplement with vitamin D3 have a reduced risk of gestational diabetes, preterm birth, pregnancy-related complications, and postpartum depression. Normally, vitamin D3 is produced by exposing your skin to the sun, but the further you live from the equator and the darker your skin, the harder this is during the early and later parts of the day and in winter. During fall and winter in climates north of Atlanta, Georgia, the angle of the sun means the UVB rays don’t penetrate the earth’s atmosphere, so your skin won’t produce enough, if any, vitamin D. (A good rule of thumb is if your shadow is longer than you are tall, you’re not making vitamin D.) During these months, supplementation is your only option to keep levels adequate for you and your baby. Doctors say pregnant women can take up to 10,000 IU (international units) of vitamin D safely, although the Vitamin D Council recommends between 4,000 and 6,000 IU per day while pregnant. (On summer days when you get full-body sun exposure, however, you can skip the supplement.) Refer to Resources for our vitamin D supplement recommendations.
We recommend getting vitamin D levels tested before pregnancy, during the first trimester, and at the beginning of the third trimester, when the fetal skeleton is rapidly developing and mom’s need for vitamin D is the highest. You should be roughly in the range of 40 to 70 ng/ml; if you’re low, work with your health care provider to supplement with the appropriate amount.
Bone broth. You may not think of homemade bone broth as a supplement, but it’s a great source of calcium, magnesium, phosphorous, collagen, and amino acids not found in muscle meat. As 25 to 30 grams of calcium are transferred to the fetus in the last trimester of pregnancy, adding a cup or two of bone broth a day to mom’s diet can help ensure her baby grows strong and healthy without leaving her mineral-deficient.
Vitamin B-complex. The eight B vitamins are critical for baby’s growth and brain development, but pregnant mommas may also find taking a complex helpful for morning sickness and fatigue, especially in the first trimester.
Liver pills. There are enormous benefits to eating organ meats while pregnant. Liver in particular is a dense source of vitamins like A, D, and E, iron, and choline, all of which are essential for a healthy pregnancy. If you can’t source or stomach the idea of eating actual liver, taking a grass-fed, freeze-dried liver supplement will provide you with all the benefits without the gag factor. Aim for an ounce (six capsules) a few times a week. (See Resources for our recommendations.)
Finally, understand that during pregnancy, high-quality supplementation takes precedence over Whole30 rules, especially if your supplements are doctor-prescribed. Some of the best supplements out there unfortunately include traces of soy or dairy in the capsule. It’s up to you and your health care provider to decide whether the benefits of taking any supplement or medication outweigh the benefits of avoiding these less-healthy ingredients. (In this case, we believe they do, and are only recommending supplements with trace amounts of these ingredients in forms that are not generally problematic.)
The Whole30 is one of the best things nursing moms can do for their baby’s health and happiness, but it also keeps you healthy, energetic, and sleeping well (as well as can be), and keeps your immune system strong. When you’re nursing, your baby’s health is your body’s top priority. This means that micronutrients stored in your body and found in the food you eat are passed along in your breast milk to your baby. This is so important that your body will sacrifice its own health and micronutrient stores to make sure your baby has enough. Keeping your diet high in vitamins, minerals, phytonutrients, and healthy fats with the Whole30 ensures there is enough to keep both you and your baby well nourished.
In addition, if mom isn’t eating potentially inflammatory foods, that means baby isn’t, either! Mothers report their babies are less fussy, nurse better, have fewer digestive issues and skin conditions, and sleep longer when they’re on the Whole30.
That last one alone should convince you to give it a try. Trust us—as the mother of a two-year-old, Melissa remembers exactly what those days of round-the-clock nursing and sleep deprivation feel like. In fact, she did a Whole30 herself when her son was four months old, and found that not only did her milk supply stay plentiful, she and her baby slept better—which meant less stress on mom, and an even easier time maintaining a healthy breast milk supply.
The most common question we receive from nursing moms is, “Will I be able to maintain my milk supply during the Whole30?” In fact, in a 2014 survey of 600 women who started the Whole30 while nursing, 90 percent said their milk supply either remained stable or increased during the Whole30!
The main thing needed to maintain an ample milk supply is simple—the more often and effectively your baby nurses, the more milk you will have. During pregnancy and the first few days postpartum, milk supply is hormonally driven, meaning you produce milk based on the hormonal changes following birth. Your milk supply regulates between six and twelve weeks, and by three months, it’s basically set based on prior demand.
So, the best advice we can give you for maintaining supply on or off the Whole30 is feed on demand right from day one! Don’t stick to a pre-determined “schedule”—let your baby decide when and how often to nurse. In addition, an empty breast means faster milk production, so make sure you empty each breast either by nursing, pumping, or a combination of both every time your baby feeds.
Calories, macronutrients, and nutrition also play a major factor in your breast milk supply. A sudden drop in caloric or carbohydrate intake may put your milk supply at risk. It’s easy for those new to the Whole30 to under-eat. Your meals are more satiating, you may be a little fat-phobic, and you may be eating so many leafy greens that you forget to include some starchy vegetables and fruit. This may be one context in which tracking your calories and macronutrients for a few days is actually recommended, especially if you’re new to the Whole30. Consuming fewer than 1,800 calories per day may put your milk supply at risk, so make sure you’re eating enough, and don’t go below 100 grams of carbohydrate a day.
Hydration levels can also significantly affect milk supply. You may notice you are abnormally thirsty while nursing, but even if you’re not, have a large water bottle on hand and sip on it throughout the day.
In addition, eating just three meals a day per our meal template may be impossible with your nursing and sleep schedule, so plan on eating four, five, or six smaller meals whenever it’s convenient. Make sure each meal includes a chunk of protein, a healthy amount of fat, and carbohydrates. Remember, there is no need to limit protein once your baby is born; in fact, a growing baby needs the protein you secrete in your breast milk, so don’t skip your meat, seafood, and eggs! Follow the lower end of our fat recommendations (at a minimum) to ensure you’re getting enough, and be sure to purposefully include some starchy vegetables like potatoes and winter squash and a variety of fruit to ensure you’re eating enough carbohydrate.
Finally, understand that there are a huge number of factors that contribute to your baby nursing well and your milk supply staying abundant, including sleep, stress levels, other medications you may be on, how well your baby or pump empties each breast—even things like sleeping on your stomach or wearing a bra that’s too tight can inhibit milk supply. With so many issues at play, it’s best to work with an experienced lactation consultant and your health care provider to arrive at a comprehensive strategy to keep you healthy (and keep your milk supply plentiful) while nursing and pumping on the Whole30.
First, it’s important to talk to your health care provider before taking any new supplement, especially if you are pregnant or nursing. However, we feel there are a few supplements that may be of benefit to your health, and your baby’s health, during these special times.
Omega-3 fatty acids. It’s important to keep supplementing with DHA in particular after delivery, as breastfeeding transmits mom’s reserves of DHA to the baby through your breast milk. (DHA remains critical for your baby’s brain development.) Continue supplementing with 300 mg of DHA per day from fish oil or cod liver oil, but still do not exceed a total of 1 gram of EPA and DHA combined.
Vitamin D3. Continue with 4,000–6,000 IU per day while nursing, so you are able to pass a healthy amount of vitamin D along to your baby in your breast milk. (On summer days when you get full-body sun exposure, however, you can skip the supplement.)
Bone broth. While nursing, bone broth can help keep you healthy by supporting your immune system, and keeping your mineral levels high. Drink a cup or two a day as part of your healthy eating plan.
Fenugreek. This spice used as flavoring in curry powders or processed maple syrup is a low-risk way to boost or maintain your milk supply. (Melissa had great results with fenugreek during her Whole30.) Fenugreek can boost your milk supply in as little as 24 hours, and once you’ve reached your desired supply, you may be able to discontinue supplementation without a drop. However, some studies show that taking less than 3.5 grams a day may not provide benefits, and lactation experts recommend a daily intake of six grams, which may mean you’re taking 12 capsules a day—far more than the supplement label recommends. Higher doses may lead to hypoglycemia or gastric distress, so you and your health care provider will have to decide the dose that’s right for you.
Other galactagogues. Other supplements thought to increase breast milk supply or stimulate let-down include fennel, Rescue Remedy, Motherlove More Milk Plus, and Mother’s Milk herbal tea. Work with your lactation consultant or health care provider to create a customized, safe lactation plan, especially when including supplements.
Visit the special Pregnancy and Breastfeeding section of our Whole30 Forum (www.w30.co/w30forum) for support during your program.