Pregnancy is a very special time in a woman's life. It requires her full attention for her own well-being and the development of her child. A particularly digestible and balanced diet helps the expectant mother to achieve physical and emotional well-being and to reduce typical pregnancy complaints such as nausea, vomiting, tiredness or loss of appetite.
The most important characteristics of a healthy diet during pregnancy include: light, nourishing and rich in vital substances. All food should always be freshly prepared, support the body in its renewing tissue structure (Rasayana diet) and open and liberate the mind (sattvic diet).
In practice, this means that the pregnant woman needs at least three regular, lovingly prepared meals eaten in a relaxed atmosphere. In addition to plenty of fresh vegetables, grains and fruit, milk, ghee, honey and some chicken soup should also be regularly included in the diet to strengthen the ojas and dhatu system.
An excess of hot spices such as chili or mustard as well as strongly heating fruits such as papaya and pineapple are contraindicated and should be avoided.
From an Ayurvedic point of view, pregnancy is one of the most important times in a person's life. From the moment of conception, the fundamental imprints of the physical and mental constitution are formed and the healthy development, intelligence and immune power are determined. Conception, conception and pregnancy therefore have a great influence on the unchangeable personality traits of our constitution and thus have a lasting effect on our entire later life. In order to create optimal conditions for this, Ayurveda identifies three stages of pregnancy treatment:
- Purvakarma - preparatory measures
- Padhan - care during pregnancy
- Paricharya - aftercare for mother and child
Promoting development - from the first to the ninth month
Like Western gynecology, Ayurveda is aware of the development of the foetus in the womb and aims to contribute to optimal development through a healthy diet and lifestyle. The first three months in particular are crucial, as all the organs and functional systems of the body are formed during this period and the human practiti is formed. After that, only growth takes place. The foundation for the mental constitution, which is responsible for a person's spiritual inclinations and dispositions, intelligence and consciousness, is also laid in the first 12 weeks. The mother's feelings, actions and attitudes are transferred directly to the child and influence the distribution and manifestation of the mental powers of tamas, rajas and sattva. The more love, protection, security and benevolent support the expectant mother experiences during the sensitive months of pregnancy and the more relaxed, joyful and spiritual her everyday life is, the more positive and stronger the mental powers of the developing foetus can develop.
After this extremely sensitive initial phase, mother and child gain more and more stability in the growth process during pregnancy. If the pregnant woman now makes sure that she is supplied with all the necessary nutrients and adapts her lifestyle to her physical and mental needs, nothing stands in the way of a happy, fulfilled and healthy pregnancy.
Recommendations for special needs and complaints during pregnancy
Pomegranate is recommended for regular consumption in cases of anemia. A craving for acidic substances is also a symptom of a lack of raktadhatu and should be satisfied with pomegranate.
Gold water is a traditional remedy that nourishes the tissue metabolism of all dhatus, helps against pregnancy depression and is used to strengthen the immune system and promote fetal growth. The medicated water with gold is prepared by placing 2 liters of water in an open pot, adding a gold piece or gold ring and boiling the liquid down to 1 liter. Drink throughout the day.
Phases during pregnancy
Ayurvedic gynecology traditionally divides pregnancy (pradam) into three phases, for which special recommendations for dosha balancing apply:
In the first phase of pregnancy
the doshas are in turmoil. Menstruation stops, general malaise, tiredness, chills and inner restlessness indicate an excess of Vata. Vata-typical digestive complaints can also occur, such as loss of appetite, vomiting and aversion to odours of all kinds. A Kapha imbalance is indicated by a feeling of heaviness, an increase in saliva and tension in the breasts. An excess of Pitta manifests itself in the form of irritability and nausea.
All recommendations for the first weeks of pregnancy are aimed at balancing Vata and Pitta and avoiding heating substances, as these can endanger the fetus. With plenty of rest, relaxation, balancing exercise and cooling, restorative, easily digestible foods, mother and child receive the necessary stability for the start of pregnancy. We expressly warn against excessive sexual practices, extreme sports or heavy physical and mental exertion.
Special dietary recommendations for the first phase of pregnancy
- Avoid all heavy, hot and acidic foods
- Avoid alcohol, coffee and fish
- Include milk, honey, ghee, almonds, coconut, raisins, apricots and pomegranate in your diet
- Rice, wheat, yoghurt, pulses and poultry are recommended in the diet
The second phase of pregnancy
begins with the 16th week of pregnancy. The doshas have calmed down and all functions are now focused on the growth and development of the dhatus. This requires a nourishing, restorative, powerful diet that provides mother and child with all the necessary nutrients.
Cravings for sweet or sour foods are typical symptoms of deficiencies caused by poor food breakdown (Manda Agni) or due to anaemia. In both cases, pomegranate, milk with ginger and pippali as well as supplementary herbs, vitamin and mineral supplements can help
Starvation and fasting cures should be strictly avoided, as should purgative Ayurvedic treatments (pancakarma) and oil massages. Exceptions are Ayurvedic massage techniques, which are specially tailored to the needs of pregnant women.
The woman should enjoy a pleasant and happy lifestyle, wear beautiful and light-colored clothing, pearl jewelry (cooling) and care for herself daily with fragrant oils.
Special dietary recommendations for the second stage of pregnancy
- Always eat freshly cooked meals and only eat a little raw food
- Give preference to sweet fruits such as mango, apricots, grapes and sweet apples
- if desired, you can have lunch with poultry, meat broth or eggs 2-3 times a week
- Rice pudding and ginger milk are particularly recommended
- Food supplements such as Amalaki, Ashwaganda, Shatavari with milk nourish mother and child
The third stage of pregnancy
This phase prepares mother and child for the birth.
From the 32nd week of pregnancy, the apana vata can be stimulated more strongly with oil massages, yoga exercises and gentle sexuality. Warm baths, swimming in warm water and quiet walks relieve the body and mind. Warm oil enemas have an effect on Vata, soften the pelvic floor and uterus and prepare for the birth. These are recommended in the last 2-3 weeks of pregnancy.
Special dietary recommendations for the third stage of pregnancy
- Do not eat flatulent and cold foods
- Eat light soups with vegetables, rice or mung beans in the evening
- Eggplants, hing, black pepper and fenugreek seeds stimulate apana vata
- Rice pudding with milk, cardamom and ghee support the ojas transformation process in the 8th month of pregnancy
Paricarya - the aftercare
Postnatal care for the mother (paricarya) begins with the birth and at the same time the first phase of Ayurvedic pediatrics (ksirada), which lasts until the 6th month. Here, mother and child learn everything they need for a good start to their new life.
The birth is very stressful for mother and child and both need strengthening support immediately afterwards in order to cope with the stress of the birth. The Vata system is completely out of balance and Agni is very weak. With plenty of rest and Agni-strengthening formulas, the mother regains strength and stability, which she passes on to the newborn.
The mother's nutrition is crucial for the physical and emotional well-being of herself and the baby. All nutrients and active substances are transferred to the child via the mother's milk. What the mother eats is transferred directly to the breast milk. A balanced diet, with plenty of freshly prepared food containing all six flavours and plenty of nourishing liquids (soup, stews) is both nutrition and medicine. In the event of illness, all therapeutic agents for the baby are administered via the breastfeeding mother's diet. The healing powers of food, spices and herbs can be passed on directly via the mother's milk, which serves as an optimal carrier substance.
If the mother is not able to pay sufficient attention to her health and diet, typical Vata complaints such as exhaustion, fever, joint pain, obesity, loss of appetite or insomnia can result. An easily digestible diet with fresh, nutrient-rich and moisturizing foods can help to balance Vata.
| Do's - particularly recommended foods | Dont's - particularly harmful foods |
| Fruit | Apple, banana, cherries, coconut, dates, breadfruit, figs, grapes, limes, orange, papaya, pomegranate, peach, raspberries, strawberries | Sugar cane, star gooseberries, mango, bread tree fruit, water chestnuts, mulberries |
| Vegetables | Asparagus, cauliflower, celery, drumsticks, spinach | Bitter gherkin, cucumber, black beans, pumpkin, okra, soybean, beet, carrot, onion, potato, sweet potato, yam |
Cereals | Barley, millet, maize, rice, amaranth, oats | Wheat |
| Pulses | Mung beans | Cherry peas, urad dal, brown lentils, red lentils |
| Nuts | almond | Cashew nut, peanut, pistachio, walnut, water chestnut |
| Oils | Peanut oil, sunflower oil, castor oil | Sesame oil, olive oil, safflower oil |
| Spices | Hing, black mustard seeds, cardamom, cinnamon, cloves, coriander, seeds, cumin, fennel seeds, cinnamon, garlic, ginger, ajwain, muskta nut, black pepper, turmeric, garden and water cress, mint, coriander leaves, fenugreek, curry leaves | chili |
| Other | Cow's milk, buttermilk, plain butter, honey | Yoghurt, sago, yeast, vinegar, hard cheese, buffalo milk, fish, meat, salted butter, fermented foods |
Article by Kerstin Rosenberg
