Are Sprouts Safe During Pregnancy and Breastfeeding? A Dietitian Answers
- Marina Lane, MS RD CLC
- Sep 3, 2024
- 8 min read
Updated: Mar 6
No doubt, sprouts are a nutritional powerhouse.
They are extremely nutrient-dense but also much more potent compared to mature vegetables. They offer higher levels of certain vitamins, minerals, and antioxidants, and their nutrients are more easily absorbed by the body. Sprouts are also rich in unique phytonutrients that can support everything from immune health to balancing hormones.
But when it comes to pregnancy, you may have been told to avoid sprouts entirely.
So: Is it true? Should you avoid sprouts during pregnancy? And are sprouts safe again during postpartum and while breastfeeding?
As a Registered Dietitian and Certified Lactation Counselor, I want to give you an evidence-based review of the benefits, risks and safety precautions of eating sprouts during pregnancy and while breastfeeding.
Why Sprouts Are So Nutrient-Dense
Sprouts are young plants that have just begun to grow from a seed. During this early stage of growth, the seed undergoes a process called germination, which activates enzymes that transform the seed’s stored nutrients into forms the growing plant can use.
As the seed begins to grow, complex nutrients are broken down into forms that are easier for the body to use. Proteins are partially broken down into free amino acids and small peptides, starches into simpler sugars, and fats into free fatty acids. These changes can improve the digestibility and bioavailability of nutrients in sprouted foods.
At the same time, sprouting increases several beneficial compounds. Research shows that germination can increase vitamin C, polyphenols, and antioxidant capacity, while reducing compounds that can interfere with nutrient absorption, such as phytic acid, tannins, and trypsin inhibitors. One review found that antioxidant activity in sprouted seeds increased by approximately 58 to 67% compared to unsprouted seeds (link).
Sprouts are also rich in bioactive plant compounds such as glucosinolates, flavonoids, and phenolic compounds. In certain sprouts, these compounds are present in very high concentrations. For example, broccoli sprouts can contain 10 to 100 times more glucoraphanin, a precursor to the antioxidant sulforaphane, than mature broccoli plants, which is one reason they are often studied for their potential role in disease prevention.
Because of these changes, sprouted foods are often considered a superfood, providing a concentrated source of vitamins, antioxidants, and plant compounds that support overall health.
For women in the postpartum and breastfeeding period, when nutrient needs are very high, foods like sprouts can be powerful way to add additional vitamins, minerals, and beneficial plant compounds to meals.
However, are sprouts safe to eat during pregnancy?
Why Sprouts Are Not Recommended During Pregnancy
The concern about sprouts during pregnancy is not related to their nutritional value. Instead, it has to do with how sprouts are grown.
Sprouts are produced by germinating seeds in warm, humid conditions, which also happen to be the ideal environment for certain bacteria to grow. If bacteria such as Salmonella, E. coli, or Listeria contaminate the seeds, they can multiply during the sprouting process.
Because these bacteria can sometimes be present inside the seed itself, simply washing the sprouts does not always remove them.
For most healthy adults, foodborne illness from contaminated sprouts may result in mild and temporary gastrointestinal symptoms. During pregnancy, however, infections caused by bacteria like Listeria can pose more serious risks to both the mother and developing baby because listeria can transfer from a pregnant person to the fetus through the placenta. This can result in miscarriage, preterm labor or other serious, sometimes fatal complications.
For this reason, public health agencies recommend avoiding raw sprouts during pregnancy
Do I agree with public health agencies?
Yes, I think it's not worth the risk. Sprouts are very healthy, but you can get the same nutrients from other (safer) foods such as fresh fruits and vegetables and a high quality prenatal multivitamin.
Are Sprouts Safe If They Are Cooked?
Cooking sprouts thoroughly significantly reduces the risk of foodborne illness because heat can destroy harmful bacteria.
Sprouts that are cooked in stir-fries, soups, or sautéed dishes are generally considered much safer than raw sprouts.
However, raw sprouts, such as those often used on sandwiches or salads, are usually the type that health authorities recommend avoiding during pregnancy.
Are Sprouts Safe While Breastfeeding and Postpartum?
Once pregnancy is over, the safety concerns surrounding sprouts change considerably.
For postpartum and breastfeeding mothers, sprouts are generally considered safe when they are fresh and handled properly. At this stage, they can be a valuable addition to meals because they provide:
• vitamins such as vitamin C and folate
• antioxidants and phytochemicals
• fiber to support digestion
• plant-based protein (depending on the type of sprout)
Many breastfeeding mothers are also looking for ways to increase the nutrient density of their meals, and sprouts can help accomplish this without requiring significant preparation.
Can Listeria Transfer to Breast Milk?
A common concern is whether harmful bacteria from contaminated sprouts can make their way into your breast milk. Here’s some reassuring news: there is no evidence that the bacteria lurking in raw sprouts such as E. coli or listeria can transfer to breast milk (link). The bacteria are filtered out by your body and do not pass into breast milk. On top of that, your breast milk is naturally equipped with antibacterial properties, making it a safe, protective source of nutrition for your baby even if you’ve had a brush with contaminated food.
However, that doesn’t mean you should take risks. It’s still crucial to handle sprouts safely and opt for fresh, homemade sprouts over store-bought sprouts that may have be sitting on the shelf for a while.
Do Sprouts Increase Milk Supply?
Certain sprouts, particularly alfalfa sprouts, have historically been used as mild galactagogues (foods believed to support milk production).
Unfortunately, studies on alfalfa and human milk production do not (yet) exist, so I can't definitely tell you that alfalfa sprouts are going to boost your milk supply. However, what does exist is lots and lots of research on alfalfa hay fed to dairy cows, and it appears alfalfa itself (the plant/forage) is widely used in the dairy industry to help increase milk yield and to increase protein content in cow's milk (link).
Alfalfa contains plant compounds known as phytoestrogens, which may influence hormonal pathways involved in lactation. Alfalfa is also rich in vitamins, minerals, chlorophyll and However, it's important to note that scientific evidence supporting alfalfa sprouts as a galactagogue in humans is limited.
What sprouts can do is contribute to an overall nutrient-rich diet, which supports your health and adequate milk production.
Nutritional Profile of Alfalfa Sprouts
Alfalfa sprouts are very low in calories but still provide a variety of vitamins, minerals, and beneficial plant compounds. One cup of raw alfalfa sprouts contains only about 8 calories, along with small amounts of protein, fiber, and micronutrients.
Some of the nutrients that stand out in alfalfa sprouts include:
Vitamin K: important for blood clotting and bone health
Folate: supports red blood cell production and is especially important during pregnancy
Vitamin C: helps support immune function and tissue repair
Minerals: including small amounts of calcium, magnesium, potassium, iron, and zinc.
Antioxidants: Alfalfa sprouts contain several antioxidant compounds, including saponins, flavonoids and coumestan (phytoestrogen). These compounds are associated with antioxidant activity, cholesterol regulation and can positively influence postpartum hormones.
Alfalfa sprouts contain small amounts of protein and amino acids, but they are not a major source of protein or healthy fats due to their very low calorie content.
During the sprouting process, compounds that can interfere with mineral absorption (such as phytic acid) decrease, which may improve the body’s ability to absorb certain nutrients.
Overall, sprouts are best thought of as a nutrient-dense addition to meals, adding vitamins, antioxidants, and plant compounds rather than large amounts of calories or macronutrients.
How to Safely Enjoy Sprouts While Breastfeeding
Sprouts are packed with nutrients, but they can also carry a risk if not handled properly. Here’s how to enjoy them safely:
Pro Tips for Safe Sprouting:
Buy from Trusted Sources: Always purchase sprouts from reputable suppliers who follow strict safety practices.
Wash Thoroughly: Even pre-packaged sprouts should be rinsed under running water before use.
Cook Sprouts (if needed): Lightly steaming or cooking sprouts can reduce the risk of foodborne illness.
When it doubt, toss the sprout: Toss sprouts that look, smell or otherwise appear spoiled.
DIY Sprouts: Growing your own sprouts can be a safer option than buying sprouts on grocery shelves since you can be in control of the way the sprouts are handled and stored from start to finish.
How to Enjoy Sprouts in Your Daily Diet
Incorporating sprouts into your daily meals is both easy and versatile. Here are some simple and delicious ways to add these nutrient-packed powerhouses to your diet:
Sprinkle on Salads: Add a handful of broccoli, alfalfa, or mung bean sprouts to your favorite salad for an extra crunch and nutritional boost. Their fresh, crisp texture pairs well with leafy greens and a variety of toppings.
Toss into Sandwiches and Wraps: Sprouts make a great addition to sandwiches and wraps, adding a refreshing bite and a burst of nutrients. Try adding alfalfa or radish sprouts to your favorite turkey or veggie sandwich for a flavorful upgrade.
Blend into Smoothies: For a quick and easy way to get your sprouts in, blend a small handful of mild-tasting sprouts like mung bean or alfalfa into your morning smoothie. They blend well with fruits like berries and bananas without overpowering the flavor.
Top Off Your Toast: Sprouts can be a delicious topping for avocado toast or any savory spread on whole-grain bread. Layer some broccoli or sunflower sprouts on top for a nutrient-rich breakfast or snack.
Stir into Stir-Fries: Lightly cooked sprouts, like mung bean or soybean sprouts, can be tossed into stir-fries just before serving. This adds a fresh element to the dish while preserving their nutritional benefits.
Add to Soups and Stews: Use cooked sprouts as a garnish for soups and stews, or stir them in at the last minute for added texture and nutrients. They work well in both vegetable and meat-based soups.
These simple ideas make it easy to include sprouts in your meals, ensuring that you and your baby reap the benefits of these nutrient-dense superfoods every day.
Conclusion
Once you’re past the pregnancy stage, sprouts can be a fantastic addition to your postpartum and breastfeeding diet. From the immune-boosting power of broccoli sprouts to the milk-supporting potential of alfalfa sprouts, these tiny greens pack a big punch. Just remember to handle them with care to enjoy all their benefits safely.
Incorporating sprouts into your meals is a simple, natural way to support your health and your baby’s development. So go ahead, sprinkle some on your salad, blend them into a smoothie, or grow your own at home—your body (and your baby) will thank you.
References:
Awulachew, M. T. (2022). A Review to Nutritional and Health Aspect of Sprouted Food. International Journal of Food Science, nutrition and Dietetics. 7(10):564-568
Greene, T., et al. (2020). Sulforaphane Activates the Nrf2 Pathway in Human Airway Epithelial Cells. Clinical Immunology, 215, 108412.
Booth, N. L., et al. (2015). Phytoestrogens in Alfalfa and Their Potential Role in Lactation Support. Journal of Natural Products, 78(4), 821-830.
Stover, P. J., et al. (2016). Folate Metabolism and Breastfeeding: Nutritional Implications for Mothers and Infants. Annual Review of Nutrition, 36, 305-331.
Lawrence, R. M. et al. (2004). Breast milk and infection. Clinics in Perinatology. Volume 31, Issue 3, P501-528.
About the Author
This article was written by Marina Lane, a Registered Dietitian and Certified Lactation Counselor with a passion for helping moms nourish themselves and their babies. As a mother of two who were both breastfed until age 3, Marina combines professional expertise with personal experience to provide evidence-based advice and support to breastfeeding moms. With her background in nutrition and lactation, she offers practical, science-backed insights to help you navigate your breastfeeding journey with confidence.
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