Week 34: The 7 Most Important Nutrients for Your Birth Preparation – Plus: What You Should Really Avoid Now

You sit at the kitchen table, your plate half full – but somehow nothing else fits. Your belly is pressing, heartburn strikes with every bite, and you wonder: What on earth should I eat? Welcome to week 34, where your baby is busy growing and your stomach feels like it has shrunk to the size of a postage stamp. But right now, your body needs the right nutrients – not just any kind, but those that will make both of you strong for the final weeks and the birth. The good news: With a few smart adjustments, eating can become easier and more enjoyable again.

Why Your Nutritional Needs Are Changing Again

In week 34, your baby is gaining weight rapidly – about 200 grams per week. Its bones are hardening, the lungs are maturing, and your body is intensively preparing for birth. This means: Calcium, iron, and fiber top the list right now. At the same time, the growing uterus is pressing on your stomach, which intensifies heartburn and bloating.

Your body is doing incredible things – and that’s why it’s so important to support it properly. Not by eating more, but by eating the right food at the right time.

The Three Most Important Changes in Your Body

• Increased calcium needs: Your baby now draws massive amounts of calcium for its bone growth – if it's lacking in your diet, your body will pull it from your own bones.
• Blood volume at its peak: Your blood volume is increased by up to 50% – iron is needed to produce enough red blood cells.
• Digestion slows down: Hormones and the lack of space in your belly slow down digestion – fiber and fluids are your allies.

What Should Really Be on Your Plate Now

Forget complicated meal plans. It’s about simple, nutrient-dense foods that you tolerate well and that give you energy. Here are the seven nutrient heroes of the final weeks of pregnancy.

1. Calcium: For Strong Bones – Yours and Your Baby's

Milk and dairy products are particularly important now. Your baby needs extra calcium for bone growth, and if you don’t consume enough, your body will tap into your own reserves. Three to four servings daily are ideal.

• Yogurt, quark, cheese (especially hard cheeses like Parmesan or Gruyère)
• Milk plain, in muesli or as a latte
• Plant-based alternatives: Fortified almond or oat milk, sesame seeds, broccoli, kale

2. Iron: So You Don’t Run Out of Steam

Iron-rich foods support blood formation – for you and your baby. Fatigue and dizziness can be signs of a deficiency. Always combine plant-based iron with vitamin C to help your body absorb it better.

• Red meat (in moderation), poultry
• Pulses: lentils, chickpeas, white beans
• Whole grains, oatmeal
• Green leafy vegetables: spinach, chard
• Tip: A glass of orange juice with your muesli or lemon juice over your salad – the vitamin C doubles the iron absorption

3. Fiber: Your Lifesaver Against Constipation

Fiber-rich foods like vegetables, whole grains, and flaxseeds keep your digestion moving. Flaxseeds even have a double effect: They not only promote bowel activity, but according to midwives, they also help keep the mucous membranes supple – which can facilitate labor.

• Whole grain bread, oatmeal, quinoa
• Vegetables: carrots, zucchini, bell peppers, broccoli
• Fruits: apples, pears, berries
• Flaxseeds: 1–2 tablespoons daily in muesli or smoothies (always with plenty of water!)

The 5-Meal Rule: Why Smaller is Better

Three large meals? Forget it. Your stomach has scarcely any room now, and big portions lead to heartburn, bloating, and discomfort. Five smaller meals spread throughout the day are much easier to handle – your body copes better, and your blood sugar levels stay stable.

Here’s What Your Day Might Look Like

• Breakfast: Whole grain muesli with yogurt, berries, and flaxseeds
• Snack: Apple with almond butter or a piece of cheese
• Lunch: Quinoa salad with chickpeas, vegetables, and tahini dressing
• Snack: Smoothie with spinach, banana, oat milk, and dates
• Dinner: Steamed salmon with sweet potato and broccoli

What You Should Avoid Now – and Why

Not everything that sounds healthy is good for you at this stage. Some foods exacerbate typical complaints like heartburn, bloating, or feelings of fullness. Here’s your list of things to skip:

• Fatty and fried foods: They feel heavy in the stomach and promote heartburn
• Very spicy or heavily seasoned dishes: They additionally irritate the stomach lining
• Gas-inducing foods: Cabbage, onions, legumes in large quantities (usually okay in small portions)
• Carbonated drinks: They increase the feeling of fullness
• Too much sugar: Causes your blood sugar levels to fluctuate, robbing you of energy

This doesn’t mean deprivation – but rather smart adjustments. Instead of fries, have baked potatoes; instead of spicy curry, try mild coconut vegetables; instead of sparkling water, enjoy still water with lemon.

Raspberry Leaf Tea & Co.: Natural Aids for Birth Preparation

From week 34 onwards, many midwives recommend raspberry leaf tea – three to four cups daily. It is said to soften the tissue, promote blood circulation in the pelvis, and prepare the uterus for contractions. The scientific evidence of its effectiveness is not clear-cut, but many women swear by it.

Important: Drink plenty – at least two liters a day. This not only helps against constipation but also supports your entire metabolism. Still water, unsweetened herbal teas, and diluted fruit juices are ideal.

Your Body Knows What It Needs – Listen to It

In these last weeks, it’s not about perfection. It’s about listening to your body, giving it what it needs, and gently alleviating discomforts. Small meals, nutrient-rich foods, plenty of fluids – these are the three pillars that will support you now.

And if there’s a day when all you can manage is toast and banana? That’s okay too. You’re doing great. Your body is accomplishing incredible things right now – and every conscious decision for good food is a gift to you and your baby.