Why Protein During Pregnancy and Breastfeeding Matters More Than You Think

Growing a baby, feeding a baby, and healing your own body, it’s hard to think of a time in life when your body is working harder than during pregnancy and postpartum. And behind the scenes of this incredible work, one nutrient is pulling extra weight: protein.

Protein isn’t just “another macronutrient” — it’s the literal building block of cells, hormones, enzymes, and tissues. When you’re pregnant or breastfeeding, your body’s protein demands go through the roof to support fetal growth, milk production, and your own recovery. In fact, your needs may increase by up to 60% compared to pre-pregnancy levels (1).

But here’s the twist: eating enough protein isn’t always easy, and sometimes it comes with unwanted side effects (like bloating).

Let’s break down what the research says, why it matters, and how to support your body so you can feel nourished instead of uncomfortable.

The Recommended Dietary Allowance (RDA) for protein in non-pregnant women is about 46 grams per day. During pregnancy, that climbs to roughly 60 grams per day, or about 1.1 grams per kilogram of body weight (2,3).

And if you’re breastfeeding? Your needs remain elevated — around 67 grams per day for most women, depending on weight and activity level (3). Some experts suggest that intakes of 75–100 grams per day may be ideal for supporting fetal growth, placental development, and maternal recovery (4).

• For baby: Protein supports the development of tissues, muscles, and especially the brain.

• For you: Protein helps repair and grow maternal tissues (think uterine muscle, breast tissue, blood volume) and supports milk production.

• For healing: Postpartum recovery is heavily protein-dependent as your body is quite literally rebuilding the internal wall of your organs.

Here’s the catch: more protein can sometimes mean more digestive discomfort.

Many moms notice that when they increase their protein intake, they feel like a balloon afterward. This isn’t in your head. Digestion naturally slows during pregnancy because of an increase in progesterone, and protein is one of the harder macronutrients to break down. After birth, it is common to experience bloating as well as constipation and other digestive problems.

Several studies have explored whether digestive enzyme supplements can help the body break down food more effectively:

• A randomized controlled trial found that a digestive enzyme and herbal supplement reduced abdominal distension by 58% at 30 minutes and 68% at 90 minutes compared to placebo (5).
  
  

• Another clinical study confirmed that enzyme blends were effective at reducing bloating and post-meal discomfort with no reported side effects (6).
  
  

• Laboratory studies show that digestive enzymes enhance protein hydrolysis, meaning your body can actually access more of the amino acids in the foods you eat (7,8).

That said, large institutions like Harvard and Johns Hopkins point out that while early evidence is promising, you should look for an enzyme with clinical studies and carefully crafted ingredients. (9,10).

So, what’s the solution?

This is where products like Bloat Baddie™ step in. Designed to help your body break down and use the protein you’re already eating, enzyme support can reduce the bloated, heavy feeling after protein-rich meals.* Think of it not as a shortcut but as a tool that helps your body unlock the nutrition it actually needs.

And remember: protein that isn’t digested properly isn’t doing the work of building your baby’s brain or repairing your tissues. Optimizing digestion ensures the protein you eat is fueling all that incredible behind-the-scenes construction.

Even if you choose to use digestive enzyme support, food-first strategies are still the foundation. Here are a few practical ways to meet your elevated protein needs without the discomfort:

1. Choose High-Quality Protein Sources

• Animal-based: lean meats, poultry, eggs, fish, dairy — excellent sources of complete proteins and critical nutrients like iron, choline, and vitamin B12.

• Plant-based: beans, lentils, tofu, tempeh, nuts, seeds — pair them smartly (like rice and beans) for complete amino acid profiles.

2. Spread Protein Throughout the Day

Instead of loading up at one meal, aim for 20–30 grams of protein per meal. Smaller, balanced meals are gentler on digestion and support steady energy.

3. Stay Hydrated

Protein metabolism produces urea, which your body excretes through urine. Staying hydrated helps lighten the kidney’s workload and supports digestion overall. Warm beverages, herbal teas, and lemon water can all help keep things moving.

4. Consider Protein Supplements Carefully

Protein powders can help if appetite or nausea is a barrier — but choose ones that are pregnancy-safe, third-party tested, and free of unnecessary additives (11). Always check with your healthcare provider.

5. Mindful Eating Practices

Slow down, chew thoroughly, and tune into fullness cues. This simple step can drastically improve digestion and reduce bloating.

Pregnancy and postpartum aren’t just about “getting enough” — they’re about getting what your body can actually use. Digestive enzyme support may help some women better absorb and utilize protein, while others may manage just fine with diet and mindful meal practices.

Either way, the message is the same: your body’s needs are higher than ever, and supporting those needs is not indulgent — it’s essential.

Protein is the quiet powerhouse of pregnancy and breastfeeding — repairing tissues, fueling growth, and producing milk. But eating more protein can sometimes lead to the very discomfort that makes you want to eat less.

With the right mix of quality foods, mindful strategies, and supportive tools like enzyme supplementation, you can feel both nourished and comfortable while your body does its most extraordinary work.

Remember, you deserve the best. Just because you are taking care of a baby does not mean that you can’t also take care of yourself too. 

1. Elango R, Ball RO. Protein requirements during pregnancy and lactation. Adv Nutr. 2016;7(4):839–844. https://pubmed.ncbi.nlm.nih.gov/27422521/
   
   

2. National Academies of Sciences. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. https://nap.nationalacademies.org/read/10490/chapter/1

3. Australian National Health and Medical Research Council. Nutrient Reference Values: Protein.  https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
   
   

4. American Pregnancy Association. Nutrition During Pregnancy. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-nutrition/

5. Martin-Biggers J. A multi-digestive enzyme and herbal dietary supplement reduces bloating in healthy adults: a randomized, placebo-controlled, crossover study. Nutr Diet Suppl. 2024;16:1–11.  https://www.dovepress.com/a-multi-digestive-enzyme-and-herbal-dietary-supplement-reduces-bloatin-peer-reviewed-fulltext-article-NDS
   
   

6. Rathi A, et al. In vitro simulated study of macronutrient digestion with a digestive enzyme supplement. Front Nutr. 2024;11:11066670. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11066670/

7. Mak WS, et al. Acid-active proteases to optimize dietary protein digestibility. Cell Rep Sustain. 2024;1(2):100018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10881760/
   
   

8. Garvey SM, Madden EN, Qu Y, Best CH, Tinker KM. The Effects of a Microbial Enzyme Mixture on Macronutrient Hydrolysis in a Static Simulation of Oro-Gastric Digestion That Models Human Digestive Senescence. Foods. 2025;14(6):937. https://doi.org/10.3390/foods14060937

9. Harvard Health Publishing. Can taking enzyme supplements help soothe my bloating? Harvard Medical School. 2023.  https://www.health.harvard.edu/staying-healthy/can-taking-enzyme-supplements-help-soothe-my-bloating
   
   

10. Johns Hopkins Medicine. Digestive Enzymes and Digestive Enzyme Supplements.  https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
    
    

11. Parents Magazine. The Best Pregnancy-Safe Protein Powders. Parents. Updated Nov 21, 2024.  https://www.parents.com/best-pregnancy-safe-protein-powders-8629383