Pregnancy is a time of rapid growth and change, and nutrition plays a major role in supporting both mother and baby. Wheat foods — such as bread, pasta and cereals — can be a valuable part of a balanced diet during pregnancy, offering nutrients that are essential for fetal development and maternal health.
Here’s why wheat deserves a place on your plate while you’re expecting.
A key source of folic acid
One of the most important nutrients in early pregnancy is folic acid, a B vitamin that helps prevent neural tube defects like spina bifida. In the United States, enriched wheat flour is fortified with folic acid, making wheat-based products an easy way to boost intake. According to the Centers for Disease Control and Prevention, women of childbearing age should aim for at least 400 micrograms of folic acid daily, especially during the early weeks of pregnancy when the neural tube is forming.
Fueling your energy with complex carbs
Growing a baby takes energy, and wheat foods deliver complex carbohydrates that are slowly digested, helping to maintain stable blood sugar levels and avoid energy crashes. Unlike refined grains, whole wheat products also provide more fiber and nutrients, making them a smart choice for sustained fuel.
Fiber for digestive health
Constipation is a common concern for many pregnant women, especially in the second and third trimesters. Whole wheat breads, cereals and pastas are rich in dietary fiber, which helps support digestive health and promote regular bowel movements. The American College of Obstetricians and Gynecologists recommends that pregnant women aim for about 28 grams of fiber per day.
B vitamins for development and metabolism
Wheat foods, especially those made from enriched flour, provide essential B vitamins like thiamin, riboflavin, niacin and folate. These vitamins support energy production and help with fetal brain development. They also play a role in maintaining a healthy appetite and metabolism throughout pregnancy.
Healthy weight gain and satiety
Wheat foods can help support healthy pregnancy weight gain when eaten in appropriate portions. Complex carbohydrates provide satiety and pair well with nutrient-dense foods like lean protein, dairy and vegetables. Balanced meals that include wheat products can help prevent overeating while still meeting increased calorie needs.
Plant-based iron for growing needs
Iron needs rise significantly during pregnancy to support the increased blood supply and the baby’s development. While iron from plant sources like wheat is not absorbed as efficiently as iron from meat, pairing wheat foods with vitamin C-rich fruits or vegetables can enhance absorption. Think whole wheat toast with a glass of orange juice or whole grain pasta tossed with bell peppers and tomatoes.
The bottom line
Wheat foods are a reliable, affordable and nutrient-rich option for pregnant women. From folic acid to fiber, they provide many of the building blocks needed for a healthy pregnancy and baby. Unless you have a medical reason to avoid wheat, there’s no need to shy away from your favorite sandwich, bowl of pasta or slice of toast during this important time.
Sources:
- Centers for Disease Control and Prevention (CDC).
“Folic Acid Recommendations.”
https://www.cdc.gov/ncbddd/folicacid/recommendations.html - U.S. Department of Health and Human Services & U.S. Department of Agriculture.
Dietary Guidelines for Americans, 2020–2025.
https://www.dietaryguidelines.gov - American College of Obstetricians and Gynecologists (ACOG).
“Nutrition During Pregnancy.”
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy - National Institutes of Health (NIH), Office of Dietary Supplements.
“Folate Fact Sheet for Consumers.”
https://ods.od.nih.gov/factsheets/Folate-Consumer/ - Academy of Nutrition and Dietetics.
“Nutrition Tips During Pregnancy.”
https://www.eatright.org/health/pregnancy/prenatal-wellness/nutrition-tips-during-pregnancy - Mayo Clinic.
“Pregnancy Diet: Focus on These Essential Nutrients.”
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
