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Bone Broth Pregnancy

When a woman is pregnant, her body’s nutritional needs change and her protein requirement goes up during pregnancy. Protein requirements for pregnant women go up by about 30 grams and even more for mothers that are breastfeeding.

Bone Broth is a food that is fantastic for pregnancy because it is:

Extremely mineral rich- specifically magnesium, phosphorus and calcium which are indispensable for one’s baby’s ability to build strong, healthy bones. These minerals must be acquired from one’s diet, otherwise they will be taken right out of the mother’s own bones and given to her baby.

Has chondroitin and glucosamine which are 2 of the most vital nutrients for joints. These nutrients will help one’s baby’s joints in forming, they also sustain the mother’s joints during her pregnancy because weight gain strains the mother’s joints.

Bone broth helps with nausea because when nausea appears in the first weeks of pregnancy, it can be difficult to keep food down. Bone broth is very soothing and easy to consume and stays down. It is very simple for the pregnant mom to digest, and calms her stomach very rapidly.

1. Aid for Nausea

During the first trimester, and sometimes well into the second, morning sickness can cause vomiting and nausea all day long.  Soothing nausea can be a difficult task but it’s important to stay well nourished.  Bone broth is an ideal choice since it is nutrient-rich and easy to consume.

2. Amino Acid Packed

Amino acids are essential to build proteins. During pregnancy women need 25 grams of protein to help develop their babies brains, bones, and bodies.  And while breastfeeding, your need for protein only increases.  Bones contain amino acids like: arinine, glycine, and proline, which are released when the bones are simmered to make broth.

3. A Satiating Snack

During pregnancy and while breastfeeding it is vital that mother’s get an extra boost of calories that are nutrient dense.  Bone broth is delicious, filling, and filled with important nutrients that make it a good choice for expecting and new moms.

4. Good for Joint Health

Bone broth is loaded with two of the most important nutrients for joint health: glucosomine and chondrotin.  It’s important during pregnancy to take care of your joints since there is extra weight on them.  Glucosomine and chondrotin are also essential for the healthy development of your baby’s joints. 

5. Boosts Fertility

Collagen, which is rich in bone broth, has been shown to help improve fertility and aid in overall wellness during pregnancy. Gelatin, which you may know from being used to make jello, contains collagen. These super nutrients are often referred to as “baby glue” as it helps create connective tissue, cartilage, bones, and joints. 

Here’s how bone broth helps nourish pregnant mamas and help with postpartum recovery after baby has been born:

Rich in collagen and gelatin which contribute to strong bones, tendons and connective tissue in mom and developing baby. May help to reduce joint stiffness and soreness experienced by mom as baby gets heavier. It’s also considered a beauty nutrient which provides for luxurious and strong hair and nails!
Rich in the amino acid glycine which is required for placental growth,  helps the developing fetus absorb protein, and protects mom and fetus from toxins and stress.
Contains calcium, magnesium and phosphorus which help with growth and maintenance of baby’s bones. If mom doesn’t get enough in her diet, baby can leach these minerals from mom’s body putting her bones at risk.
Supports the immune system by strengthening the gut lining (our gut is where 90% of our immune system is)
Improves brain function helping improve memory, sleep, mood, perception and comprehension and may ward off “baby brain” and brain fog usually experienced from lack of sleep
Decreases fatigue and weakness usually felt the most in the first trimester and last weeks of pregnancy, and the first few months postpartum
Protects body from infections and the development of cardiovascular disease
May assist with morning sickness and nausea by calming the stomach
Contains the amino acids glycine and proline which are needed for soft tissue and wound healing which may help speed recovery after C-section, perineal tearing, or episiotomy.

Why I Started Drinking Bone Broth While Pregnant
I’m generally a healthy person. And when I’m growing a person, I’m an extremely healthy person.

While I haven’t been as strict about my diet and exercise regimen in my second pregnancy as I was in my first, there are a few things that have remained consistent: I eat my greens. I take my vitamins. I get my two servings of fish per week. And I drink my bone broth.

I started drinking bone broth regularly during my first pregnancy. While I always knew that making my own broth at home was way more flavorful and nutritious than the store-bought stuff, I rarely took the time to make it. I was either too busy or couldn’t be bothered. It wasn’t until I became pregnant that I really started making and drinking bone broth on the regular.

Bone BrothIf I’m honest, the initial motivation was purely vain. While I knew there was some great, hard-to-get nutrients and other healthy stuff in long-simmered broth, I was mostly after the collagen benefits.

At some point, I’d read that getting more collagen in my diet might be the only way to combat stretch marks—  and to allow my skin to keep some of it’s elasticity and youthfulness as I grew a human, that would inevitably change the outer appearance of my body in all sorts of ways. And the best way to get more collagen wasn’t with supplements or expensive creams, but to drink it.

I’d also heard that bone broth is one of the best ways to get other vital nutrients during pregnancy, such as calcium, magnesium and phosphorus. Since these nutrients are absolutely crucial to support a growing baby, getting them from dietary sources prevents them from being taken from your own bones.

Determined to do whatever it took to keep my stretched out skin smooth and supple, I marched my growing bump down to the butcher shop a couple of times a month to stock up on all the bones, tendons and chicken feet they would give me.

On Sundays, I’d cook everything down in the biggest pot I owned along with reserved mushroom stems, fennel tops, the butts of carrots, whole onions and celery, as well as any herbs that happened to be in my fridge that week. I would let it simmer all day long to extract every bit of goodness out of all the ingredients. When it was done, I’d chill a few servings for the week and freeze the rest of the broth to last me until my next trip to the butcher.

homemade bone broth

At first, I was only using bone broth to cook with in things like soups and grains. But as I became more accustomed to the flavor, I started sipping it straight and getting more creative with the herbs and spices I would put in it while cooking. Weary of drinking coffee, bone broth almost became a treat — a ritual, even—  that I could look forward to every morning.

Well, I couldn’t tell you if it was the bone broth or the really expensive belly cream I bought off the internet, but I didn’t have a single stretch mark after my body slowly bounced back from having that first baby. (I’m pretty convinced it was the bone broth, though). I was also feeling pretty strong and nimble (good enough to keep up my yoga practice!) — even up until the very end of my pregnancy.

Even though regular exercise and daily green smoothies went out the window this second time around, bone broth has remained a non-negotiable. And beyond the collagen, I’m now after all the hard-to-get nutrients and gut-healing benefits that have been touted as bone broth’s other health benefits.

Another point worth mentioning, is that bone broth was actually one of the few things I could tolerate during the early weeks of my pregnancy— which were plagued with nausea.

Bread and cheese were some of the only things I could keep down. So, a morning cup of bone broth allowed me to get a lot of the nutrients I was missing by not being able to stomach much else. Not to mention the necessity of having that daily morning cup of something delicious and warm to look forward to as the rest of my life became slightly more chaotic.

The biggest challenge recently has been finding the time to make it myself. While you can prep it and leave it, you still have to source the ingredients and be around while it cooks. “Being around” for 10 hours isn’t exactly easy with a toddler. And sourcing the ingredients has been harder, as more and more restaurants and home cooks are making their own broth. That’s where Strawman's bone broth has come in to save my sanity.