Tofu & Soy

Tofu, edamame, soy milk, tempeh, miso, and other soy-based foods are safe to eat during pregnancy and are an excellent source of plant-based protein, calcium, and iron. Soy has occasionally been flagged as a concern during pregnancy because it contains phytoestrogens — plant compounds that can weakly mimic oestrogen in the body. This has led to concern that soy might interfere with hormonal balance during pregnancy or affect the baby's development. However, the current evidence from human studies does not support this concern at the levels found in a normal diet. Populations in Japan, China, and Korea have consumed soy as a dietary staple for centuries alongside normal pregnancy outcomes. The studies that have raised concerns involved very high doses — far beyond what anyone eats normally. Eating tofu, soy milk, edamame, and miso as part of a varied diet during pregnancy is well within safe limits. For vegetarian and vegan pregnant women in particular, soy products are a valuable source of complete protein and calcium. Fermented soy products such as miso and tempeh also contribute probiotic benefit. There is no basis for avoiding soy during pregnancy.