Is ashwagandha safe for pregnancy? Four drinks you need to think about
written by Clarissa Hauber, edited by Maya Bach, MPH, RDN
Last week during our weekly group coaching call inside the Collective, one of my clients, currently in her second trimester expecting twins, was craving an alcohol-free spiced apple cider.
She was about to purchase it before flipping over the package and discovering "orange oil," listed as an ingredient. She paused, unsure if "orange oil" was safe during pregnancy.
After digging into the FDA and related research, it appears that orange oil, when listed as an ingredient on a product intended for consumption, is "generally recognized as safe" or GRAS.
Our conversation got me thinking - "how can I provide my vegan moms-to-be with support without prompting food fear?"
So in today's blog, I'm breaking down a "what you need to know" about five drinks if you're expecting.
“Is coffee safe to drink during pregnancy?”
For many of us, drinking our favorite coffee or tea is a beloved daily ritual. However, consumed at high enough levels, caffeine can lead to health risks for you and your baby. By constricting blood vessels in your uterus and placenta, studies show that caffeine can lower the level of blood delivered to your baby and, as a result, impact fetal growth. The good news is that you don’t need to eliminate caffeine from your day when you’re expecting it. Instead, current guidelines cap caffeine intake to no more than 200mg daily, equivalent to roughly two cups of regular coffee. If you need to cut back on your daily caffeine kick, consider trying a “half-caf,” half regular coffee mixed with half decaffeinated coffee, matcha tea, or a lower caffeine black tea. And remember - coffee and tea are only one source! Chocolate, hot cocoa, and some protein powders may also contain varying levels of caffeine, so it’s best to consider all of your sources of caffeine to feel good!
“Can I safely drink alcohol during pregnancy?”
Ok, let me start by saying, yes, I know that Emily Oster, famed pregnancy economist, states the data suggests that low alcohol intake during pregnancy doesn’t impact fetal development. Yet, because we know that heavy consumption of alcohol affects fetal development, I, as a dietitian, don’t feel comfortable recommending it during pregnancy. While I recognize other lifestyle factors may influence the data surrounding the ubiquitous “no alcohol is safe” pregnancy guideline, alcohol may increase the risk of miscarriage and impact your baby’s growth. Ultimately, you have to feel comfortable with your risk tolerance - some of my vegan moms-to-be choose to enjoy a glass of wine in their third trimester once or twice a week. You may or may not.
To learn more about drinking during pregnancy, visit the CDC here. If you’re struggling with alcohol consumption during pregnancy, here is a list of resources.
“Is it safe to have kombucha?”
Kombucha, or fermented black tea, is a trendy beverage rich in antioxidants. Despite its health properties, it may harbor harmful bacteria that can lead to foodborne illness, aka “food poisoning.” While rare, experiencing food poisoning during pregnancy poses an infection risk to you and your developing baby. Instead of kombucha, try pasteurized juices like this orange juice or DIY lemon-gingerade: add three parts equal tsp fresh ginger juice, lemon juice, and a sweetener of your choice, like agave, to a glass of sparkling water.
Some of you ask," What about the juices and smoothies I love?" Because cross-contamination is a risk when ordering out, it's worth asking your local cafe or farmer's market vendor how they process and treat their juices before purchasing. There is always some risk, especially when someone else is prepping or cooking. We aim to minimize risks when and where we can, recognizing that avoiding all known risks is futile.
“Is ashwagandha safe during pregnancy?”
While your naturopath or chiropractor may suggest drinking herbal teas to support your pregnancy, I would encourage you to avoid herbal teas due to an absence of data and potentially harmful side effects. Due to a lack of concrete data and clarity around safety, the FDA encourages pregnant women to air the side of caution when considering drinking herbal tea and discussing all herbal supplements with their licensed healthcare provider. And remember, you don't need to give up tea altogether! Unlike herbal tea, black teas, such as decaf English breakfast and Earl grey, are made from a different part of the plant and are generally considered safe for pregnancy.
Also, you might see more products, like teas and protein powders, with "adaptogens" listed as an ingredient. Because we don't have a lot of data on their use, products tend to be unregulated by the FDA and are generally contraindicated during pregnancy. To be the safe side, limit or avoid herbal products, including adaptogens, during pregnancy.
Bottom line:
Keeping food safety in mind when you're out and about will help you make informed choices. You don't have to drink plain water during pregnancy - you can, and arguably should, enjoy a variety of beverages to support your body's increased fluid needs. For example, a cup of non-herbal tea or a soymilk latte can provide a healthy dose of antioxidants to help lower inflammation in the body. A splash or two of ginger juice may be an effective way to help you find nausea relief. And remember - even if you have a glass of raw, unpasteurized kombucha followed by two cups of coffee and a big dark chocolate brownie (all sources of caffeine), know that it is rarely one instance that leads to a negative outcome. Understand, adapt your routine, and move on!
___________
Sources:
Always discuss food safety and supplementation with your healthcare provider. This article is intended for informational purposes and is not meant to replace individual treatment or care.
Grow a healthy baby as a vegan mom-to-be!
Join like-minded women inside the Vegan Pregnancy Collective to get the tools you need so you can stop worrying and wasting time Googling all things vegan pregnancy!
