Help Prevent Pregnancy Stretch Marks With These Foods

You can expect your body to go through many changes during pregnancy, and you may experience a variety directly on your skin. Stretch marks are one of the most common skin changes to occur in pregnancy. Upwards of 90% of pregnant women develop some stretch marks.

Stretch marks aren’t dangerous – they’re merely caused by the stretching of the skin. As you gain weight in pregnancy, you can expect more to develop, especially around your bump. But while they’re nothing to worry about, many people dislike the appearance.

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The good news is that stretch marks aren’t always permanent and can sometimes be prevented beforehand. An easy way to take preventative measures is to incorporate foods into your prenatal diet that fight stretch marks, including the following.


10 Foods Rich In Omega-6 Fatty Acids

Style Craze explains that foods rich in omega-6 fatty acids are good for reducing inflammation and hydrating the skin. This isn’t only helpful for healing the skin but preventing the formation of stretch marks.

Foods rich in omega-6 fatty acids include:

  • Nuts

  • Tofu

  • Eggs

  • Cereal

  • Peanut butter

  • avocado oil

  • Whole-grain bread

9 Colorful vegetables

If you want your skin to look its best in pregnancy, incorporate a lot of vegetables into your diet. Veggies are packed full of vitamins and nutrients that contribute to healthy skin, including vitamin A and vitamin C.

8 Legumes Like Beans & Lentils

Legumes – such as beans, peas, and lentils – are an excellent source of protein, which is why they’re helpful in fading and preventing stretch marks. Eat This, Not That explains that collagen makes up 75% of skin, and the body requires protein to produce collagen.

7 Hydrate With Water

Getting adequate levels of water is essential in maintaining the look of your skin. A lack of hydration can cause dryness and cracked skin, both of which can exacerbate the appearance of stretch marks.

Remember, in pregnancy you need to drink more water than usual in order to support the growing fetus. The American College of Obstetricians and Gynecologists recommends drinking 8 to 12 cups (64 to 96 ounces) of water per day when you’re expecting.

Foods that contain a lot of water include:

  • Apples

  • Spinach

  • Broccoli

  • Tomatoes

  • Cucumbers

6 Foods That Boost Collagen

Since collagen is so important for the skin, It’s a smart idea to incorporate collagen-boosting foods into your prenatal diet If you’re worried about your skin. This can help promote structure, suppleness, and elasticity while protecting you from dark stretch marks.

Aside from legumes, collagen-boosting foods include:

  • Nuts

  • Fish

  • Chicken

  • Tomatoes

  • Citrus fruits

  • Bell peppers

  • Leafy greens

5 Soy Products

On a similar note, soy products are also a good idea to work into your prenatal diet for their collagen-boosting effects. Many common foods are rich in soy, including tofu, edamame, and of course, soy milk.

Some other health benefits of soy include reducing the risk of various health problems, such as stroke, heart disease, and certain cancers. It can also improve bone health as an excellent source of protein.

4 Lean Protein Sources

Protein (including collagen) is crucial for healing and repairing damaged tissueso it’s a key ingredient for working to prevent and reduce the appearance of stretch marks. It also helps maintain the skin’s firmness, elasticity, and structural support.

Try incorporating lean protein sources into your prenatal diets, such as turkey, tuna, and salmon. If you’re looking for non-meat options, consider rich protein sources such as almonds, eggs, tofu, lentils, or hemp seeds.

3 Snack On Oranges

If you’re looking to snack on fruit in pregnancy, go for an orange. This common fruit has several properties that can help reduce the appearance of stretch marks.

As Eat This, Not That explains oranges are a great source of water, which can fill up spaces between cells minimizing skin blemishes. Oranges are also rich in antioxidants, which can help heal the skin.

2 Foods With Vitamin D

Vitamin D is helpful for healing wounds, repairing tissue, and preventing UV damage. It also contains metabolites that help maintain the skin’s natural barrier. These factors make foods rich in vitamin D helpful in preventing stretch marks and clearing imperfections.

Good sources of vitamin D include:

  • Eggs

  • Dish

  • Milk

  • Cheese

  • Yogurt

  • Cod liver oil

1 Indulge In Nuts

Another great snack to have in pregnancy that can simultaneously combat stretch marks is nuts. Most types of nuts are high in vitamin B, which helps reduce the appearance of blemishes and fine lines as well as moisturizes the skin. Nuts are also high in omega-3 fatty acids, which can help hydrate and heal the skin while reducing inflammation.

Please speak with your doctor for more information on how to prevent stretch marks. You should also consult a healthcare practitioner before making any significant changes to your diet while pregnant.

Sources: Eat This, Not That, Style Craze, ACOG,, Better Health, Vogue, Well and Good, The Woman’s Clinic,

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