Vegetarian, vegan and special diets in pregnancy

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Is it safe to have a vegetarian or vegan diet during pregnancy? 

Vegetarian diets

Vegan and plant-based diets

Vitamins and minerals

Special diets and allergies

If you have a varied and balanced vegetarian or vegan diet that includes all the food groups, you should have all the nutrients you and your baby need.

Is it safe to have a vegetarian or vegan diet during pregnancy?

It is important to eat healthily during pregnancy. If you are vegetarian or vegan and have a varied and balanced diet, you should have all the nutrients you and your baby need during your pregnancy. 

Vegetarians typically avoid meat and fish, but eat eggs, dairy products and all plant-based foods.  

Vegans typically eat only plant-based foods. However, vegetarian and vegan diets can vary widely within these definitions.

It is important to plan your diet carefully to make sure you are getting enough of the nutrients that are found more in animal or dairy products. This might mean you need to add or increase the amount of certain foods in your diet.

Vegetarian diets

A vegetarian diet that includes a good variety of foods will get you all the energy and nutrients you need.  

Meat and fish replacements that provide a good range of nutrients include:  

• eggs
• peas
• beans and lentils
• soya foods such as tofu
• quorn, textured vegetable protein and tempeh  
• nuts and seeds.

Try not to rely on dairy products like cheese as a replacement for fish or meat . Cheese has a lot of fat and can be replaced with healthier alternatives. There are also some types of cheese that you should avoid during pregnancy.  

Vegan and plant-based diets

If you are vegan and eat a plant-based diet, this can be a healthy choice. But it is important to make sure you have a variety of plant-based protein foods.  

Protein

Good sources of protein for vegans and vegetarians include soya products, beans, peas, nuts, seeds and grains. You should try to eat a variety of these every day.

Vitamins and minerals

The vitamins and minerals that vegans are more likely to be short of are:

• vitamin D
• iron
• Calcium
• iodine
• vitamin B12.

Vitamin D  

Everyone should take a vitamin D supplement in pregnancy, whatever diet you eat.  

You may need to take a supplement for the other vitamins and minerals too as there are limited vegan sources of them.  

There are lots of supplements especially for people who are vegan and pregnant. The Vegan Society’s supplement VEG 1 is suitable during pregnancy. It will give you vitamin D, B12, B6, riboflavin, folic acid, iodine and selenium.

You could also try foods that are fortified, such as some plant milks and a number of breakfast cereals. This means they have added vitamins and minerals. Check the labels to see what has been added to them. Plant milk is often enriched to the same level of vitamins and minerals as cow’s milk. 

Iron  

Iron is also particularly important in pregnancy. Good sources of iron for vegans are:

• pulses
• dark green vegetables
• wholemeal bread
• fortified breakfast cereals (with added iron)
• dried fruit, such as apricots.

You won’t need iron supplements unless you’ve been diagnosed with an iron deficiency. Find out more about iron in pregnancy.

Calcium

You should also aim to eat at least 4 portions of calcium-rich foods every day. These include:  

• dark green leafy vegetables
• pulses like lentils  
• fortified, unsweetened plant-based milk alternatives
• brown and white bread
• calcium-set tofu
• sesame seeds and tahini
• dried fruit.

Your midwife or GP may refer you to a dietitian, to help make sure your diet includes everything you and your baby needs.

The Vegan Society has more information on being vegan and pregnant.

Special diets and allergies

Some people need special diets, for example if you:

• have to avoid certain foods because you have coeliac disease
• have an allergy that means you cannot eat certain foods or food groups
• have a medical condition that limits your food choices
• have religious reasons to avoid certain foods.

If you have a special diet, speak to your GP. They can advise you on how to make sure you are getting everything you and your baby need during pregnancy.  

If you are diabetic, your healthcare team will help you manage your diet during pregnancy.