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Doctor consults woman in an office setting

Hut Health Icon Gut Health and Gestational Diabetes

Ana Sofia was pregnant again, and this time she wanted things to go differently. During her last pregnancy, she had gestational diabetes – a type of diabetes that can develop during pregnancy. It wasn’t fun, and she was determined to avoid it this time.

Because she had gestational diabetes before and hadn’t lost the baby weight from her first pregnancy, Ana Sofia was already at higher risk. Her parents also had Type 2 diabetes, which made her chances even greater. But she had heard that the balance of “good” and “bad” bacteria in the gut can affect gestational diabetes, and she wanted to learn more.

She talked with her doctor who explained that a healthy gut can help support a healthy pregnancy – and may even lower the risk of getting gestational diabetes later on. Gut health in the first few months of pregnancy can make a difference later. 

Together, they talked about what can affect gut health, such as:
Checklist icon with multiple checkmarks

Diet: eating more fruits, vegetables, beans, and whole grains instead of ultra-processed foods

Complex, overlapping gears illustrating a mechanical concept

Lifestyle: getting enough sleep, managing stress, and avoiding smoking or alcohol

Abstract shapes forming a mountain with a zigzag path

Environment: limiting contact with pollution and harsh chemicals

Six circles connected by lines, forming a network

Hormone changes during pregnancy

Two overlapping rings with diagonal connection line

Antibiotic use in the past

Probiotic Pills vs. Foods:
What’s Better for Ana’s Gut?

When Ana Sofia asked about probiotic pills, her doctor said that research is still new. While probiotics might help increase the “good” bacteria in the gut, the best way to improve gut health is through food and healthy habits.

The good news? Many gut-friendly foods are WIC-approved!

Hand holding several white capsules near sink
Note Icon Ana Sofia’s Plan for a Healthy Gut and Pregnancy
Woman jogging with headphones in a sunny park

With her doctor’s help, Ana Sofia made a simple plan to stay healthy and reduce her risk of gestational diabetes:

  • Walk for 30 minutes every day
  • Eat smaller portions of carbs
  • Choose whole grains
  • Eat more fresh vegetables
  • Add probiotic and prebiotic foods to her meals
  • Avoid sugary drinks and desserts

Probiotic Foods (Add “Good” Bacteria)

Yogurt parfait with berries and granola on top
YOGURT
Cottage cheese on a plain white background
Kefir
Jar of fresh yogurt on white background
Buttermilk
Spicy kimchi on white background, top view
Kimchi
Mashed sweet potato ball on a white background
Miso

Prebiotic Foods (Feed the “Good” Bacteria)

Bowls of lentils and lima beans on white surface
Lentils and
lima beans
Two bowls of oatmeal, one with honey and oats
Oats and
oat bran
Three bowls filled with different types of beans
Chickpeas and
other beans
Leek, red onion, shallot, garlic arranged on a table
Onions, garlic,
leeks, and shallots
Artichokes beside a bunch of asparagus spears
Artichokes
and asparagus
Two loaves of bread, one sliced
Whole wheat
and rye products
Bowl of uncooked barley on a white surface
Barley

She also made sure to eat a variety of colorful fruits and vegetables every day.

Person holding apple, wearing purple jacket, outdoors

She also made sure to eat a variety of colorful fruits and vegetables every day.

Ana’s Small Changes Ana Sofia’s Plan for a Healthy Gut and Pregnancy

To make healthy eating easier, Ana Sofia found ways to plan ahead:

  • She cooked lentils and beans in her slow cooker and kept them ready to eat.
  • She used her WIC milk benefits to buy Greek yogurt and made overnight oats for work snacks.
  • She chopped onions and garlic on weekends and froze them to use later.
  • She switched from white bread and low-fiber cereals to whole grain and oat-based options using her WIC benefits.
  • She used her fruit and vegetable benefits to buy colorful produce like berries, apples, kale, broccoli, and sweet potatoes.
Ana’s Small Changes Lead to Big Results Ana’s Small Changes Lead to Big Results

By making small, steady changes, Ana Sofia kept her gut healthy and avoided gestational diabetes. She delivered a healthy baby girl and proved that past health problems don’t have to repeat themselves. With the right foods and habits, a healthy pregnancy is possible!

Mother lovingly cradling newborn on couch

REFERENCES:

Ionescu RF, Enache RM, Cretoiu SM, Gaspar BS. Gut Microbiome Changes in Gestational
Diabetes. Int J Mol Sci. 2022 Oct 25;23(21):12839.
https://pmc.ncbi.nlm.nih.gov/articles/pmid/36361626/

Martinez JE, Kahana DD, Ghuman S, Wilson HP, Wilson J, Kim SCJ, Lagishetty V, Jacobs JP, Sinha-Hikim AP, Friedman TC. Unhealthy Lifestyle and Gut Dysbiosis: A Better Understanding of the Effects of Poor Diet and Nicotine on the Intestinal Microbiome. Front Endocrinol (Lausanne). 2021 Jun 8;12:667066.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8218903/#:~:text=A%20healthy%20intestinal%20microbiome%20is,variable%20portion%20of%20the%20microbiome

Kamińska K, Stenclik D, Błażejewska W, Bogdański P, Moszak M. Probiotics in the Prevention and Treatment of Gestational Diabetes Mellitus (GDM): A Review. Nutrients. 2022 Oct 14;14(20):4303
https://pmc.ncbi.nlm.nih.gov/articles/PMC9608451/

Ma S, You Y, Huang L, Long S, Zhang J, Guo C, Zhang N, Wu X, Xiao Y, Tan H. Alterations in Gut Microbiota of Gestational Diabetes Patients During the First Trimester of Pregnancy. Front Cell Infect Microbiol. 2020 Feb 27;10:58.
https://pmc.ncbi.nlm.nih.gov/articles/pmid/32175285/

Ma G, Yan H, Tye KD, Tang X, Luo H, Li Z, Xiao X. Effect of probiotic administration during pregnancy on the functional diversity of the gut microbiota in healthy pregnant women. Microbiol Spectr. 2024 Jun 4;12(6)
https://pmc.ncbi.nlm.nih.gov/articles/PMC11237737/#:~:text=INTRODUCTION,childhood%20allergic%20diseases%20(9)

Liu AT, Chen S, Jena PK, Sheng L, Hu Y, Wan YY. Probiotics Improve Gastrointestinal Function and Life Quality in Pregnancy. Nutrients. 2021 Nov 3;13(11):3931.
https://www.mdpi.com/2072-6643/13/11/3931

Fructan and fructooligosaccharide food table.
https://foodintolerances.org/en/food-dictionary/fructan-and-fructooligosaccharide-content-of-food

Food Intolerance Diagnostics. Galactan & galactooligosaccharide food table. (2025, October).
https://foodintolerances.org/en/food-dictionary/galactan-galactooligosaccharide-content-of-food

Fabiano GA, Shinn LM, Antunes AEC. Relationship between Oat Consumption, Gut Microbiota Modulation, and Short-Chain Fatty Acid Synthesis: An Integrative Review. Nutrients. 2023 Aug 11;15(16):3534.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10459712/#:~:text=Oats%20(Avena%20sativa%20L.),and%20skin%20irritation%20%5B10%5D

Healthline. 14 Healthy Foods high in Antioxidants. (2025, October).
https://www.healthline.com/nutrition/foods-high-in-antioxidants

By Bridget Swinney, MS, RDN, LD