Pregnancy Diet: Can You Eat Chicken? Expert Tips for Safety and Gut Health

Eating well during pregnancy is one of the best things a mother can do for herself and her baby. The right foods help the baby grow, keep the mother healthy, and reduce the risk of complications. A balanced diet gives both mother and baby the vitamins, minerals, and energy they need. Choices like fruits, vegetables, whole grains, and lean proteins are key. Among these, chicken is often a popular choice. But is chicken safe for pregnant women? And how does it affect gut health? We reached out to Dr Anju Ghei, Head, Preventive Health, VLCC, Delhi, and asked for her input on a balanced diet. 

Is Chicken Safe During Pregnancy?

Chicken is a safe and healthy food for pregnant women when prepared and eaten the right way. Dr Anju Ghei, explains, “Chicken is a high-quality source of lean protein, important for the baby’s development, especially during the second trimester when fetal growth is rapid. It is rich in B vitamins, especially niacin and B6 which support energy metabolism, as well as zinc and iron – important for immune function and oxygen transport.”

Chicken is also low in fat, making it a smart choice for women who want to manage their weight during pregnancy. It’s packed with nutrients like vitamin A, vitamin E, and selenium, which help keep both mother and baby healthy. A 100-gram serving of chicken can meet about half of a pregnant woman’s daily protein needs.

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How Should Chicken Be Prepared?

Safety is key. Chicken must be cooked thoroughly to kill any harmful bacteria like salmonella. Undercooked or raw chicken can cause foodborne illnesses, which are especially risky during pregnancy. Dr Ghei adds, “Provided it is well-cooked, hygienically prepared, not processed, and consumed in moderation, chicken is safe and nutritionally beneficial for pregnant women.”

Processed chicken products, like sausages, may have too much salt and should be limited. Choosing organic or free-range chicken is also a good idea, as it may have fewer added hormones. Chicken should be eaten without the skin to keep the fat content low.

Chicken and Gut Health

While chicken is nutritious, it doesn’t do much for gut health on its own. Dr Ghei says, “Chicken by itself will have limited benefit for gut health. Pairing chicken with fibre-rich veggies (like spinach, beans, and carrots) and fermented foods (like curd or buttermilk) is ideal, as gut bacteria feed on fibre. This helps digestion and promotes beneficial gut bacteria.”

A healthy gut is important during pregnancy. It helps with digestion, nutrient absorption, and immunity. Good gut health can even affect mood. Most importantly, it helps build the baby’s immune system and metabolic health.

What If You Don’t Eat Chicken?

If you don’t eat chicken, there are plenty of other healthy options. According to the expert, “If one prefers to avoid chicken, the alternatives include well-cooked eggs, fish (like salmon, rich in omega-3, good for fetal brain development), lentils and legumes, paneer, and curd (also rich in probiotics). A mix of plant and animal proteins is always best.”

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What Does Science Say?

A 2021 study in the National Library of Medicine highlights that a balanced diet with ample vegetables, fruits, whole grains, and lean proteins supports optimal fetal growth and health during pregnancy. The study notes that diets should avoid processed foods and focus on whole, nutrient-rich foods. Chicken fits well into this healthy eating pattern.

Conclusion

Eating a well-balanced diet is one of the most important steps for a healthy pregnancy. Chicken can be a safe, nutritious choice, just make sure it’s well-cooked, hygienically prepared, and eaten in moderation. Pairing chicken with fibre-rich veggies and fermented foods supports your gut health, which benefits both you and your baby. If you prefer not to eat chicken, plenty of other healthy protein options are available. Always talk to your doctor or a dietitian to make sure your diet meets your needs.