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The 10 best natural pregnancy essentials for plant-based moms

I’m Kayli Anderson, dietitian and natural foods chef. PBM is your headquarters for empowering, woman-centered plant-based nutrition and lifestyle guidance. 

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When I first became pregnant, I dove deep into researching the true pregnancy essentials that I would need over the coming months. I knew I wanted to set myself up for a healthy, natural pregnancy, but I also knew that I wanted to stick to my minimalist values and avoid collecting a bunch of things I didn’t need. I looked for natural pregnancy essentials that were free of harmful chemicals and toxins, would support my body in staying healthy throughout pregnancy, and aligned with my plant-based lifestyle. Here are my top ten essentials that I used most often throughout the stages of pregnancy and that totally delivered on helping me have a holistic and natural pregnancy. Consider this your natural pregnancy guide!

10 natural pregnancy essentials

What is a natural pregnancy?

The word “natural” can mean just about anything! When I “natural pregnancy”, I am referring to a pregnancy journey that focuses on holistic, non-toxic approaches and embraces the body’s innate ability to conceive, carry, and give birth to a healthy baby. It involves prioritizing natural remedies and practices to ensure a healthy and positive experience for both the mother and the baby. And in my opinion, you don’t have to have an unmedicated or natural labor in order to follow the practices in this article!

In a natural pregnancy, women often incorporate alternative methods for managing discomfort and promoting overall well-being. This may include incorporating herbal remedies, holistic therapies, and healthy lifestyle choices into their daily routines.

One of the key aspects of a natural pregnancy is avoiding exposure to harmful chemicals and toxins. This includes using natural and organic personal care products, cleaning supplies, and household items. Opting for chemical-free alternatives is not only beneficial for the health of the mother but also for the developing baby. By reducing exposure to potentially harmful substances, women can create a more nurturing and supportive environment for their pregnancy.

Nutrition and including healthy food is also important in a natural pregnancy. It also includes filling in the gaps of the high needs of essential nutrients with necessary supplements. It also includes moving the body in ways that feel good and maintain strength and endurance (you’ll need those things in labor – pregnancy is like training for a marathon).

Emotional and mental well-being are equally important during a natural pregnancy. Finding ways to manage stress, anxiety, and emotional changes is vital for the overall health of both the mother and the baby. Meditation, deep breathing exercises, and engaging in activities that promote relaxation and positive thinking are just a few examples of strategies that can be incorporated into a natural pregnancy journey. The natural pregnancy essentials I’m sharing with you will support your physical, mental, and spiritual well-being.

The benefits of a natural pregnancy

The benefits of a natural pregnancy are numerous and can have a positive impact on both the mother and the baby. These practices can support both your spirit and your body during pregnancy. I found that it gave me great piece of mind knowing I was choosing the very best products for myself and my little babe. It also felt like self-care to treat myself to the natural pregnancy essentials I’m sharing with you. Here are some key advantages of embracing a natural approach to pregnancy.

Related:  What To Eat While Breastfeeding: A Complete Guide For Plant-based Mamas

Promotes a healthier pregnancy journey

As I mentioned, taking a natural approach felt so nourishing to me on all levels. Bringing intention and mindfulness into my choices around what I put in and on my body aligned with my values and gave me a deep sense of purpose. Natural pregnancy promotes a deeper connection between the mother and her baby. By taking a more mindful and intentional approach to pregnancy, mothers can cultivate a sense of presence and awareness that allows them to bond with their baby on a deeper level. This connection can have positive effects on both the mother’s mental and emotional well-being, as well as on the baby’s development and health.

Natural approaches also literally promote physical health. Eating a plant-based diet and incorporating whole, nutrient-dense foods can provide essential vitamins and minerals that support the health of both the mother and the baby. This approach helps to ensure that the body is well-nourished and able to meet the demands of pregnancy and childbirth.

Reduces exposure to harmful chemicals and toxins

One of the key benefits of having a natural pregnancy is reducing exposure to harmful chemicals and toxins. During pregnancy, your body goes through numerous changes, and it becomes more vulnerable to chemical exposures. By choosing a holistic pregnancy essentials, you can minimize the risk of exposing yourself and your growing baby to potentially harmful substances.

Supports the environment

When it comes to creating a sustainable future for our planet, every decision we make, including during pregnancy, can have a positive impact. Opting for natural and eco-friendly products throughout your pregnancy journey not only benefits your health and the wellbeing of your baby but also contributes to the preservation of the environment. Whether you’re choosing naturally-derived skincare products or maternity clothes made from sustainable fibers, you can support the triad of yourself, your baby, and Mother Earth.

natural pregnancy

Top 10 Must-have Natural Pregnancy Essentials

If you’re preparing for a natural, holistic pregnancy, then these ten natural pregnancy essentials should be on your must-have list! They’ll help you stay healthy and feeling well over the next nine months.

Check out the PBM ultimate guide to a healthy plant-based pregnancy!

Plant-based Prenatal Multivitamin

Good nutrition during pregnancy is so important! Starting to take a prenatal multivitamin as soon as you find out you’re pregnant (or even earlier!) is a must. Across the board, a prenatal multivitamin is recommended for all pregnant women. While you might love the idea of meeting all your needs with real food, the fact is that modern life makes that challenging for most women. A prenatal does not take the place of a healthy, nourishing diet, but the right prenatal provides important insurance. Many women enter pregnancy already depleted in key nutrients and symptoms like morning sickness and fatigue can make it harder to fit in all the nourishment you need. A good prenatal contains essential nutrients beyond just folic acid. Getting adequate calcium, choline, DHA, B12, vitamin D, and iron during pregnancy is key to a healthy pregnancy.

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Choosing the right prenatal supplement can be confusing. If you want help, grab the free PBM Prenatal Supplement Guide.

Supportive Pregnancy Pillow

Restful sleep is so important during pregnancy. After all, you’re growing a little human! As your body grows and changes, it can get harder and harder to get comfortable at night. Also, you’re limited to sleeping on your side (preferably your left side), so if you’re a back or belly sleeper, getting into a comfy position is even tougher. A supportive body pillow designed for pregnancy helps you sleep comfortably on your side. It also keeps your hips, knees, and ankles in a supportive position which can help limit aches and pains. I loved this pregnancy pillow because it provides support on both sides. This means you can flip over during the night without having to rearrange pillows. I also sometimes used the backside for back support. The cover is removable and machine washable too.

Natural Belly Salve

From itching to stretching, the skin on your belly, breasts, and hips is going to need some extra love during pregnancy! Many popular lotions and stretch mark creams contain petroleum, parabens, artificial fragrances, and other ingredients that are dangerous for you and your baby. The Motherlove Pregnant Belly Salve is my top pick for a natural belly butter. It’s made from natural, non-toxic ingredients including skin-soothing organic herbs. Create a nighttime or post-shower ritual of rubbing this salve on your skin. The salve contains beeswax, so if you’re looking for a vegan option try Motherlove’s Pregnant Belly Oil. I used and loved both during my pregnancy!

Pregnancy Safe Skincare and Makeup

Keeping you and your baby safe and healthy is probably one of your top priorities, so organic, chemical-free skincare products, body care, and makeup products are definitely natural, holistic pregnancy essentials. The skin is our largest organ, and what you put on your skin gets absorbed into your body. Many of these products contain harmful chemicals that can put you and your baby at higher risk for certain health issues. Swap out questionable products for safer ones that you can feel good about spreading on your body! Use the Environmental Working Group’s Skin Deep Database to look up the products you already have. It will give them a rating.

If you want help choosing safer products, some of my favorite brands include Beautycounter, OSEA Malibu, ILIA Beauty, RMS Beauty, and Salida Sunshine Botanicals (my friend Gena makes the most wonderful botanical skincare products!).

Natural Nausea Remedies

Morning sickness is a reality for many women during pregnancy, but how do you cope with it naturally? Luckily, there are many natural remedies to nausea during pregnancy. 


Ginger is a classic nausea remedy. Try drinking ginger tea or sucking on ginger chews.


Mint also helps settle an upset stomach. Try mint tea or mint hard candies. 

Acupressure Bands 

Certain acupressure points can help ease nausea. Try acupressure wristbands. These really helped me during the first trimester!

Related:  7 natural fertility boosters to try when you want to have a baby

Steady Blood Sugar

Dips in blood sugar levels can trigger nausea. Keep blood sugar steady by eating regular small, frequent meals. Many women wake up with low blood sugar levels during pregnancy which sparks queasiness, so eat a small snack before bed and keep a snack by your bedside in case you wake up during the night or in the morning feeling hungry.

Pregnancy Tea

While it’s important to do your research before using herbs during pregnancy, certain herbs can be really nourishing. Some provide essential minerals and others help to prepare the uterus for birth. This Third Trimester Tea, provides a little of both – mineral-rich herbs and red raspberry leaf to help tone the uterus. I also drank a lot of straight red raspberry leaf tea in my second and third trimester. If you want to learn how to safely use herbs during pregnancy, be sure to check out this post.

Ina May’s Guide To Childbirth

Reading positive natural childbirth stories can be really helpful as you prepare for birth. Ina May Gaskin, the godmother of natural birth, offers many stories as well as sage advice in her book. I read one story from this book almost every morning throughout the last few months of pregnancy. It will help you approach birth with a positive, empowered mindset.

Exercise ball

An exercise ball is a fantastic natural tool for pregnant women to use during their pregnancy journey. Not only does it provide comfort and support for the body, but it also offers a range of benefits that can aid in preparing for labor and delivery. It helps keep the pelvis in alignment, and gentle bouncing or hip rolling can help alleviate back and hip discomfort. I used my ball during pregnancy, labor, and to soothe my son to sleep after he was born!

Chiropractic Care

Before pregnancy, I was a chiropractor skeptic. I’m so glad I trusted my midwife’s advice to get chiropractic care when I was experience nagging back and hip pain because it was immensely helpful! From aligning the body to preparing the pelvis for birth to calming and balancing the nervous systems of both the mother and baby, chiropractic care offers a holistic approach to prenatal health. It can help with everything from back and hip pain, nausea, and pelvic discomfort. Be sure to seek out a provider trained in treating pregnant people.

The Plant-based Pregnancy Course

Eating a plant-predominant diet during pregnancy is a cornerstone of a natural, holistic pregnancy. But how do you make sure you’re getting everything you need? The PBM Plant-based Pregnancy Course covers all the basics of pregnancy nutrition, how to build nourishing meals during pregnancy, and what supplements to take. It also takes you through each trimester, giving natural remedies for common symptoms and mind-body practices to incorporate at each stage. It’s your ultimate guide to a healthy, natural pregnancy!

Want more pregnancy tips?

Grab the free PBM Pregnancy Checklist to make sure you and baby are getting everything you need. 


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