Consuming Yoghurt During Pregnancy

Pregnant woman eating yoghurt

Yoghurt is a healthy snack to eat during pregnancy. It is packed with vital nutrients such as calcium and protein. They are considered healthy as long as they are made out of pasteurised milk and consumed within their expiry dates. Read further to learn more about the benefits of yoghurt during pregnancy.

Nutritional Value of Yoghurt

Since yoghurt is made out of milk, it is rich with the total nutritional value of milk. Given below is the nutrition from a serving of Greek yoghurt. The percentage values indicate how much of the recommended dietary intake a serving has.

Nutrient Amount % Nutrient Amount %
Total Fat 0g 0% Dietary Fiber 0g 0%
Saturated Fat 0g 0% Sugars 4g 16%
Trans Fat 0g 0% Protein 15g 30%
Cholesterol 10mg 3% Vitamin A 0g 0%
Potassium 210mg 6% Vitamin C 0g 0%
Sodium 55mg 2% Calcium 300mg 15%
Total Carbs 6g 2% Iron 0g 0%
Calories 80 4% Calories from Fat 0 0

Is Eating Yoghurt Safe for Pregnant Women?

Yoghurt can be made with both pasteurized and raw milk. Women often wonder if yoghurt is good for pregnancy, the answer is yes, as long as it is made out of pasteurized milk.

Benefits of Eating Yoghurt in Pregnancy

Here are 9 benefits of eating yoghurt during pregnancy:

  1. It improves digestion:
    Yoghurt is full of useful bacteria that are needed by the body to maintain the health of the intestines. It also improves the overall digestion of food and the absorption of nutrition by the digestive tract.
  1. Cools the body down:
    Anytime you eat something spicy, add a little yoghurt alongside your food. It reduces the hotness of spicy foods and avoids acidity and heartburn. It’s common to crave spicy foods during pregnancy, so it is always a good idea to have yoghurt on the side.
  1. Rich in calcium:
    Yoghurt is full of calcium and three servings a day is enough to meet half the daily recommended dietary intake. Calcium is important in the formation of bones and teeth of the foetus, and it plays an important role in a range of other bodily functions.
  1. Improves immunity:
    It fights stomach upsets and infections due to the presence of good bacteria. Yoghurt increases the population of probiotics that restore the intestine’s bacteria flora and ease any diseases while improving digestion.Fresh yoghurt
  1. Help prevent high blood pressure: 
    High blood pressure is a common risk during pregnancy which can have negative effects on both the mother and the baby. Yoghurt intake is known to calm down the body and lower the blood pressure. It also decreases cholesterol levels and is good for the heart.
  1. Eases stress and anxiety:
    Anxiety is common during pregnancy, and many women get stressed out on a daily basis.Yoghurt is a calming food that is healthy and a great substitute for other comfort desserts such as ice creams and cake.
  1. Fights dry skin and pigmentation:
    Hormonal changes and imbalances during pregnancy can lead to uneven skin tone and dry spots for many women. Yoghurt, which is rich in Vitamin E, can keep the skin healthy and prevent pigmentation.
  1. Maintains body weight:
    Although weight gain is seen as a healthy sign of pregnancy, excessive weight can pose a problem. Yoghurt prevents the increase of the stress hormone, cortisol in the body that can cause weight gain in both the mother and the baby in the long-term.
  1. Good for muscles:
    Yoghurt is rich in protein that is important for muscle development. The calcium is also needed for proper contraction of muscle fibres, and hence yoghurt is great for maintaining muscle health.

Probiotic Yoghurt in Pregnancy

Our intestines contain hundreds of different types of probiotic bacteria that are critical to maintaining the proper functioning of our digestive system. During pregnancy the ability to digest drops which increases the risk of constipation. Since Yoghurt is rich in probiotics, it is highly useful for the health of the digestive tract.

What Types of Yoghurt is Good to Consume?

Any Yogurt that is made out of pasteurized milk is good and safe to consume. Many of the commercially available ones use all-natural ingredients and are made out of pasteurized low-fat milk. Those types are ideal.

Yoghurt with fresh berries on it

How Much Yoghurt Should Pregnant Women Eat in a Day?

To get all the necessary nutrients from yoghurt, it’s good enough to eat about 600 grams of Yoghurt a day. Divided into three serving of 200 grams each, it gives much of the necessary nutrients and probiotics needed by the body in a day.

Are There Any Concerns Associated with Eating Yogurt While Pregnant?

There are two types of yoghurt that are to be avoided during pregnancy. The first being Yoghurt made out of raw-unpasteurised milk. Since it carries the risk of disease such as Listeria, it should be avoided. The second is full-fat yoghurt as these can make you obese.

Are Flavoured Yoghurts Safe to Eat?

There is no harm in eating flavoured yoghurt in general. If they are low-sugar, low-fat and use natural ingredients, there is no reason to not eat them. But if you are concerned about weight gain or added chemicals, you can get creative and add your own flavours to yoghurt. Adding berries, fresh fruit, honey, or a natural sweetener to your own home-made yoghurt is perfect.

Things to Remember

  • Yoghurt made out of pasteurised milk is a beneficial addition to your diet as it can supply plenty of vital nutrients.
  • Low-fat yoghurt is better and to cut down on unnecessary weight gain, it is best to avoid yoghurt that has too much sugar.
  • If you want to avoid flavoured yoghurt, make your own using fruits and natural sweeteners.

Yoghurt can be a highly nutritional and safe addition to your diet during your pregnancy.

Also Read: 15 Foods to Eat During Pregnancy for Healthy Baby