Epigenetic Changes: How Diet During Pregnancy Affects Baby 

Did you know that the choices you make now can directly affect the genetics of your baby? This is especially true for the months and years leading up to pregnancy! For anyone looking to have a healthy baby, epigenetics should be top of mind. 

You’re probably wondering: what is “epigenetics” and what does this mean for my baby? It’s a great question!  Let’s break down the science. 

What is Epigenetics? 

Before going over the definition of epigenetics, it helps to understand the basics of the human genome. The human genome is the sum total of your DNA including your genes, which act as instructions to make proteins in the body. These proteins then carry out many different functions in the body that allow you to live, breathe, digest, and carry out all other human processes. Insulin, for example, is a protein (and a hormone) that tells cells to take up glucose (sugar) from the blood so that cells can use the glucose for energy (which in turn lowers blood sugar). Collagen is another protein – it provides structure for your bones, tendons, ligaments, and skin, and also helps blood clot in order for wounds to heal. 

Epigenome consists of chemical compounds in the body that attach to DNA and turn genes on or off, controlling the production of proteins in certain cells. Think of this as a marker, making edits on your genes that can be passed down from one generation to the next (aka to your baby!). 

Here’s a bit more detail on how epigenetics works: These marks don’t change the actual sequence of DNA; they just change the way your cells respond to DNA’s instructions producing more proteins or less). The epigenome then controls changes in specific cells so that those cells make the appropriate protein. For example, your red blood cell’s epigenome acts differently from the epigenome in your eyes. In red blood cells, the epigenome allows red blood cells to produce more hemoglobin, the protein that carries oxygen from the air to the rest of the body. In your eyes, the epigenome controls the production of proteins that detect light. 

In short, epigenetics is the study of these “edits” in your genes. Why should you care? Epigenetics not only affects your health, but also influences the health of your offspring. 

What Factors Affect Epigenetics? 

Believe it or not, things like nutrition, chemicals, industrial pollutants, and behaviors affect your epigenome and, in turn, your health. Nutrition is actually one of the better understood and most studied environmental epigenetic factors – and it is one that you’re exposed to starting in the womb! That means what your mothers ate and the environment they were exposed to while pregnant played a role in your current health. In fact, there is evidence from historical records that grandchildren of mothers who were exposed to famine conditions during pregnancy are more likely to experience health complications later in life, such as diabetes, cardiovascular disease, and reduced cognitive function. 

Epigenetic Changes to Make During Pregnancy

Since how and what you eat leads to long-term changes in the expression of your genes, pregnant women want to be especially cognizant of their dietary intake.  In fact, there are particular nutrients and dietary patterns pregnant women should follow to ensure a healthy and fully functional epigenome is passed down to their children. 

Nutrients That Influence Epigenetic Changes During Pregnancy

While a variety of vitamins and minerals are essential for overall health, two nutrients are of particular importance during pregnancy: folate and choline. Let’s look at their unique benefits and ways to add them to your plate. 

Folate during pregnancy

Folate is a B vitamin the body uses to make new cells. It is particularly important before and during pregnancy, because it helps prevent major birth defects of the baby’s brain and spine in early development. 

Food sources of folate: 

• Green leafy vegetables (spinach, kale, arugula)
• Other vegetables like asparagus, Brussel sprouts, broccoli
• Sunflower seeds
• Tomato juice 
• Beans 
• Folate supplement which is highly recommended! 

Choline during pregnancy

Choline plays a role in early brain development and is needed to produce acetylcholine, an important neurotransmitter for memory and muscle control. 

Food sources of choline: 

• Eggs 
• Soybeans
• Chicken breast
• Beef
• Cod fish 
• Cruciferous vegetables (cauliflower)

Dietary Patterns That Influence Epigenetic Changes During Pregnancy

Dietary patterns also influence your offspring’s epigenome and eventually their health as an adult later in life. A wholesome dietary pattern pre-pregnancy is something not often talked about, but is arguably most important.

• Diets to avoid during pregnancy: 

• • • Western diet — Typically high in sugar and refined carbohydrates, and low in fruits, vegetables, seafood, and healthy fats.  
    • Low-carbohydrate diet — This dietary pattern should be avoided during pregnancy, since it has been shown to increase the child’s risk of obesity. 

• Diets to follow during pregnancy: 

• • Mediterranean diet — Rich in fruits and vegetables, fish and poultry, whole grains and healthy unsaturated fats from olive oil, fish, and nuts, is linked to lower risk of heart disease and cancer.
  • The Key3 method — Incorporates the healthy fats, fiber, and lean protein that the Mediterranean dietary pattern boasts in an easy-to-follow approach. 

Studies have shown following the Mediterranean diet or similar dietary pattern early in pregnancy leads to healthy neurobehavioral outcomes in the child, including higher learning abilities. In contrast, prenatal diets high in fat and sugar have proven to increase the child’s risk of developing ADHD. There is also some speculation that epigenetics may help to explain connections between maternal diet and her child’s risk of allergies, autism, and more. 

Given all this, pregnant women can reduce the burden of chronic diseases in the offspring through a “epigenetically healthy” gestational diet that incorporates plenty of clean protein, healthy fats, and fiber!  

Start Planning a Healthy Family Today

There are some epigenetic changes during pregnancy that are not as easy to control, including your exposure to chemicals and pollutants. Nutrition, however, is one of the easiest to change. Best of all, it’s one of the most influential factors in the health of your future children. Whether you’re currently trying to conceive or are a couple years out, it’s never too early to rethink your eating habits. Our Key3 method takes the guesswork out of nutrition and is the perfect complement to your prenatal routine. There’s a lot of stress that comes from planning a family. But with our effective and holistic approach, nutrition is no longer a burden. Instead, it becomes a blessing – for you and your children.

Co-written by Cristina Veltri Illien & Liz Lotts