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Pregnancy and breastfeeding

Easy pregnancy recipes

A woman’s body needs to be nourished throughout pregnancy with a fabulous diet of bountiful healthy foods.

Life-Space Team March 04, 2019 2.5 minutes

Most of the immune system is located in the gut. Therefore, one way to support immune system heath and digestive health throughout pregnancy is eating a diet rich in prebiotic and probiotic foods.

Probiotic-rich fermented foods are all the rage right now, and evolving research is only just beginning to scratch the surface about the benefits of probiotics for general health and wellbeing. Good bacteria can aid digestive health and support a healthy microbiome. Adding probiotic ingredients to meals is an excellent step to assist in maintaining healthy gut microflora.

Prebiotics contain specific fibers and natural sugars that nourish good bacteria—the natural members of the microbiome.

The abundance of prebiotic and probiotic food available makes it easy for pregnant women to add these ingredients to their diet, with minimal effort.

The below prebiotic-packed recipes contain ingredients that help support your gut microbiome, so your microbiome can support you.

Sauerkraut soup


This is a classic recipe, and it is delicious. Tangy and filling, this soup is packed full of prebiotics and some probiotics that help maintain everyday health and wellbeing during pregnancy, while brimming with delicious veggies.



For garnish:

Chopped fresh dill or parsley


  1. Slice mushroom caps in half, then into quarters to create bite-size mushroom pieces. In a 4-quart soup pot over medium-high heat, sauté the leek, carrot, and celery in vegetable oil for 6 minutes.
  2. Stir in garlic and mushrooms and sauté for another 6 to 8 minutes, or until mushrooms have reduced in size and released most of their liquid.
  3. Pour in the wine and simmer for 2 minutes, then stir in parsnip, vegetable broth, bay leaves, allspice, caraway seeds (if using), marjoram, sauerkraut, sauerkraut juice, and ground black pepper. Increase heat and bring to a gentle boil, then reduce heat, stir occasionally and cover.
  4. Simmer the soup for 35 to 40 minutes or until the parsnips are tender. Remove the bay leaves, turn off the heat and season with cracked black pepper and salt if necessary and garnish with parsley.
  5. Allow soup to cool 5 minutes before serving.


Gut Health Green Smoothie


Easy to make, and great for pregnant women on the go – the Gut Health Green Smoothie is packed full of the prebiotics that fuel the beneficial bacteria in your gut.





When it comes to pregnancy, supplements such as the Life-Space Probiotic for Pregnancy & Breastfeeding may be a good choice for supporting healthy levels of beneficial bacteria. This premium 15 strain probiotic supports the mother’s immune system and digestive health and also contains Lactobacillus rhamnosus HN001 which when taken during pregnancy, breastfeeding and given to the baby throughout their first 2 years of life, may reduce the risk of young children with a family history developing eczema.

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