Congratulations on your pregnancy! If you’re searching for pregnancy essentials that are minimalistic and holistic, I have the ultimate list for you. I’ve been pregnant twice, and I would continue to use these products with future pregnancies.
While I strive to live a clean, healthy lifestyle, I also recognize the need for balance, and in many cases, financial constraints mean I sometimes opt for less healthy alternatives, often temporarily. For my suggestions that are not nontoxic, I will link a healthier alternative below from brands I trust. Let’s jump in!
We’re going to cover:
- Maternity clothes
- Prenatal Supplements
- Daily baths
- Exercise ball
- Pregnancy pillow
- Barefoot shoes
- Encouraging books and podcasts
- Christian Hypnobirthing app
- Local homebirth/freebirth support group
- Nourishing movement
- Way of the Hearthmother
- Living as designed
Maternity clothes
I personally can’t stand bottoms that cover my belly in pregnancy. It irritates my sensitive skin so I wear bottoms with an under the belly band. I’ve really liked Gap’s under belly maternity sweatpants and Old Navy’s low panel maternity jeans. They are higher in cotton content, making it a better option, and affordable, especially due to frequent, generous discounts. With both of my pregnancies, both of my third trimesters have been in the winter, hence the long bottoms. With tops, I typically wear regular loose cotton shirts, sweaters, and dresses that I already own, many from Old Navy.
If you’re searching for organic maternity clothes, here are a few options I’ve found on the internet. I don’t know their values, ethics, or practices, so make sure to do your research on each company, including fabric composition.
- Pact currently doesn’t sell maternity clothes on their website, but they do in other stores, such as Nordstrom.
- Monica + Andy
- The Simple Folk
- Quince
- Nest Designs
- Mate The Label
You can also look in local facebook mom groups, facebook marketplace, and in thrift stores. Be vigilant to make sure the used clothes doesn’t have fragrance from laundry detergent, beauty products, or cigarettes, or be prepared to strip and wash the clothes to eliminate smells.
Don’t be afraid to size up in pregnancy. I went up one size in my first pregnancy and two sizes in my second. It’s normal as your body stretches to accommodate your growing baby and prepare your body to birth your baby.
Prenatal Supplements
Eating in pregnancy is a full time job for me, and I take it very seriously. I nourish myself from food and healthy lifestyle practices primarily, and intentionally choose these whole food supplements for an extra boost of nutrition:
- Animal organs: provide highly bioavailable nutrients like iron, B12, zinc, and choline, which are crucial for fetal brain development, red blood cell production, and maternal health. Liver, in particular, is rich in vitamin A. For Perfect Supplements, use code WELLWOMAN10 for 10% off your purchase.
- Cod liver oil: provides essential omega-3 fatty acids (DHA and EPA) that support fetal brain and eye development, along with vitamin D and vitamin A for immune function and bone health. For Earthley Wellness, use code well-womanhood for 10% off your first purchase.
- Magnesium: supports muscle relaxation, reduces leg cramps, and helps prevent complications like preeclampsia by regulating blood pressure. It also plays a vital role in fetal bone development and may improve sleep and stress management for the mother. I love using this one for baths and this one on my legs and stretching belly.
- Herbs: provide essential minerals, support uterine tone for labor preparation, and promote overall hydration. However, they should be chosen carefully, as some herbs may not be safe during pregnancy.
- Bee pollen: is rich in vitamins, minerals, amino acids, and antioxidants that support maternal energy, immune function, and overall nutrition during pregnancy.
- Honey (raw & manuka): provides a natural source of energy, antioxidants, and enzymes that support immune function and digestion during pregnancy. This is best purchased locally, from farmers markets, bee keepers, and farms.
- Trace Mineral drops: support fetal development, hormone regulation, and immune function during pregnancy. They help maintain maternal electrolyte balance, thyroid health, and proper cellular function for both mother and baby.
- Acidil Homeopathic remedy: This homeopathic remedy was helpful to me the couple times that I had acid reflux at night- the agonizing kind with your throat on fire that keeps you awake. With my previous pregnancy, papaya enzymes were very helpful, but this time nothing touched this, not even the glass of cold milk.
As with all homeopathic remedies, it is generally recommended to avoid eating or drinking anything with a potent smell and taste 15-20 minutes before and after taking the remedy, to avoid neutralizing the remedy, as it is sensitive.
Daily Baths
Nightly baths are a must for me in pregnancy! I even joke with my husband that I can’t get pregnancy again until we move to a house that has a bathtub, as the one we live in right now does not.
Baths are extremely relaxing and help soothe sore muscles and ligaments from all the stretching and shifting that comes with a growing baby. They also help to relax mentally and emotionally, especially if you add a calming herbal infusion to your bath, like lavender. It’s a wonderfully time to listen to or read positive birth stories or repeat your favorite birth affirmations. I really enjoyed connecting with my firstborn when I was pregnancy with my second. She would climb into the bath and play and chat with me, up until the night before her sister was born.
I always add these magnesium flakes to my bath for an extra boost of magnesium, which helps to prevent muscle aches and cramps. The pregnancy where I was on top of my magnesium intake, I only had one Charlie horse, which happened after a day or two of not taking any magnesium. With my previous pregnancy, I didn’t supplement with magnesium and I had a horrific amount of middle of the night wakings due to Charlie horses. I joke that daily baths are a cheaper alternative to massage therapy, as they help the body to relax in a similar way. This is the magnesium I use before bed. It is wise to make sure your bath isn’t too hot.
Exercise Ball
The exercise ball is another great tool in helping your body relax and loosening tense ligaments and muscles in pregnancy. It encourages proper posture, which takes the strain off of your back and pelvis. Moving on the ball helps position your baby optimally by creating more space for your baby. Rhythmic rocking and bouncing can also be relaxing for you. It’s great to use throughout pregnancy and even in labor! I used the exercise ball in both pregnancies for everything, even for eating at the dinner table.
The key to the correct size is having your hips be above your knees when sitting on the ball. Exercise balls come in different sizes so check the measurements before purchasing to make sure it’s the right size for you. Not sure how to use an exercise ball in pregnancy, besides bouncing and figure 8’s? There are many videos on YouTube with great ideas! This is the one that I’ve used in my previous pregnancies.
Pregnancy Pillow
Pregnancy pillows can be a controversial topic- many hate them and many love them.
Some cons include:
- They can be bulky and take up a lot of space.
- They can be difficult to wash.
- They can be costly.
- Most are made from synthetic, toxic materials.
- They can take up a lot of storage space after use.
The pros include:
- They can allow for more comfortable sleep, by helping align the spine, hips, and pelvis, which reduces pressure points and discomfort.
- They support the lower back, belly, and legs, easing common pregnancy discomforts like sciatica and pelvic pain.
- They can be versatile- useful in postpartum to support the body during postpartum rest and healing. They can also be a useful tool for baby development. Learn more from this reel.
I personally enjoyed using a pregnancy pillow in my pregnancies. It helps me get more restful, comfortable sleep. The one I use isn’t nontoxic, but I’m linking this one that is a cleaner option. Nontoxic options are seriously lacking unfortunately.
Barefoot Shoes
Modern shoes are not supportive of our healthy foot design. Modern shoes have narrow toe boxes, thick soles, artificial arch support, and often, heels. They are completely contrary to what our feet actually need. The wrong shoes can cause many prenatal, and even birth difficulties, because they disrupt natural foot mechanics. Because our entire body is interconnected, our whole body is affected.
Wearing restrictive shoes during pregnancy can cause poor circulation, leading to swelling and discomfort. A narrow toe box compresses the toes, increasing the risk of bunions and weakened foot muscles, while thick soles and arch support reduce natural foot strength and balance. Even small heels shift weight forward, forcing the body to compensate with poor posture that strains the lower back and pelvis. These misalignments can create pelvic tension, making it harder for the baby to settle into an ideal position for birth. Limited mobility from foot and posture issues can also lead to longer, more painful labors and increase the likelihood of interventions like epidurals, Pitocin, or C-sections. Weak core muscles and an imbalanced pelvic floor may further complicate labor by making pushing less effective, potentially prolonging birth.
In warm weather, I wear barefoot sandals by Earth Runners. They are also grounding sandals, helping promote a natural connection to the earth by allowing the body to absorb free electrons from the ground, which may reduce inflammation, improve sleep, and support overall well-being. I’ve worn the same pair in many different environments for over three years now, and they are still in great condition. In cold weather, I’ve been wearing these shoes by Xero, and they are very lightweight and comfortable.
Encouraging Books and Podcasts
In a society that is so fearful of birth, it is imperative that we protect our headspace in pregnancy to maintain our trust in our wise design. Reading encouraging books and listening to positive birth stories is nourishing to our mind in pregnancy, which helps keep our body relaxed and calm. The following books and podcasts have been helpful to me in my pregnancies. Keep in mind that most resources may not align with us completely, so take what is helpful and leave what is not.
Books:
- Gentle Birth, Gentle Mothering: Sarah Buckley explores the physiological and hormonal aspects of birth, emphasizing the benefits of undisturbed, natural childbirth and instinctive mothering, backed by scientific research and personal experience.
- Freebirth: Sarah Schmid presents an in-depth look at unassisted birth, detailing the physiology of labor, birth preparation, and the autonomy of birthing outside the medical system, based on both research and personal experience.
- Portal: Yolande Norris-Clarke explores birth as a deeply transformative, physiological, and spiritual experience, challenging mainstream birth paradigms and emphasizing the sovereignty of undisturbed, instinctual birth.
- Holy Labor: How Childbirth Shapes a Woman’s Soul: Aubry Smith reflects on the spiritual transformation of pregnancy and birth, drawing parallels between childbirth and Christian themes of suffering, surrender, and divine strength.
- Ina May’s Guide To Childbirth: Ina May Gaskin combines birth stories with practical advice on natural childbirth, highlighting the body’s innate ability to give birth and offering wisdom from her extensive experience as a midwife. Ina May does a good job, in my opinion, of explaining the physiological process of birth and what it entails- physically and psychologically. A word of caution- Ina May presents herself as a “hands-on” midwife, and some of her approaches involve unnecessary physical contact, such as perineal massage, which isn’t essential for birth. Remember, you are in control of your body during labor, and touch is never a requirement. Take the valuable insights from this book, but feel free to leave behind what doesn’t align with your own birth philosophy.
Podcasts (the following are Spotify links):
- Holy Wild Birth Podcast: This podcast explores freebirth and instinctual mothering from a Christian perspective, encouraging women to trust in God’s design for birth while sharing raw, unfiltered birth stories.
- Free Birth Society Podcast: A radical and deeply personal podcast featuring freebirth stories, discussions on birth sovereignty, and critiques of the medicalization of childbirth, hosted by Emilee Saldaya. Disclaimer: New Age themes.
- Taking Back Birth and Indie Birth Podcast Archives: Hosted by independent midwife, Maryn Green, this podcast challenges mainstream maternity care, advocating for autonomous, physiological birth through education, empowerment, and real birth experiences. Disclaimer: New Age themes.
- Born Wild Podcast: This podcast shares unmedicated and undisturbed birth stories, emphasizing intuitive birth choices, primal wisdom, and the experiences of families birthing on their own terms.
- Happy Homebirth Podcast: Focused on home birth, this podcast provides educational insights, inspiring birth stories, and practical guidance for women seeking a joyful, empowered, and well-supported home birth experience.
I have many more informational pregnancy, birth, postpartum, and child care related resources (books, podcasts, courses, and blogs) linked in my resources list.
Christian Hypnobirthing App
The Christian Hypnobirthing app is such a blessing to me, not only in pregnancy, but in daily life outside of pregnancy too. I frequently use the app to focus my mind on God, and to bring peace to my mind and body. It is a subscription based app that is designed to support expectant mothers in experiencing a more confident, relaxed, and faith-filled birth. It aims to help women overcome fear and embrace childbirth as a positive experience, aligning relaxation techniques with Christian faith. The app offers over an hour of audio tracks, including breathing and visualization exercises, encouraging scriptures, positive affirmations, and prayers for strength.
Local In-Person Homebirth/Freebirth Group
As I mentioned above, cultivating a supportive environment is vital in pregnancy. Meeting with like-minded women can help you feel supported, encouraged, and heard, which helps to reduce anxiety, stress, and fears. Making friends can also provide valuable advice, helpful resources, and support beyond pregnancy.
Some ways to find local groups are utilizing facebook to search for and join local homebirth groups. If there aren’t any, look for holistic, natural-minded, crunchy groups to join and ask there. You can also create your own local homebirth facebook group and host a meetup. Ask your local midwives and homebirth doulas for homebirth support groups, women’s circles, or village prenatal. Don’t be afraid to create your own meetup. I hosted a bi-weekly freebirth group during my second pregnancy, and it was a blessing to me and those who attended.
Nourishing Movement
Caitlin Englebert’s Flowing Freely non yoga stretches (on YouTube): I have loved incorporating Caitlin’s stretches in my life in every season, pregnancy included. Caitlin offers a safe space for women to engage in movement practices that honor their bodies while glorifying God. Her channel features a variety of stretching routines and mindful movements designed to support physical well-being and spiritual connection. Caitlin emphasizes the importance of aligning with God’s design, encouraging viewers to explore their femininity and deepen their faith through intentional movement.
Bodywork:
Body work in pregnancy can be such a nourishing form of self care for our body and preparation for birth and postpartum. I recommend massage therapy and chiropractic care from personal experience, but I’m going to list more options as well:
Bodywork during pregnancy can help relieve discomfort, improve alignment, and support overall well-being. Here are some common types:
- Prenatal Massage: focuses on relieving tension, reducing swelling, and relaxing the body and mind through gentle, pregnancy-safe techniques.
- Chiropractic Care: uses adjustments to align the body, which can improve fetal positioning and reduce pregnancy aches and pains. Be sure to look for Webster Technique- a specialized prenatal chiropractic approach that focuses on aligning the pelvis and reducing tension in surrounding muscles and ligaments, creating optimal space for the baby.
- CranioSacral Therapy: a gentle technique that helps release tension in the nervous system, promoting relaxation and overall balance.
- Myofascial Release: helps relieve tightness in the connective tissues, improving mobility and reducing pain.
- Lymphatic Drainage Massage: encourages circulation and reduces swelling, especially in the legs and feet
- Acupuncture & Acupressure: can help with nausea, pain relief, and labor preparation by stimulating specific energy points.
- Reflexology: applies pressure to specific points on the feet and hands to support overall well-being and ease pregnancy discomforts.
Asking local birth workers and in local naturally minded facebook groups is a great way to receive recommendations for local body workers and to hear personal testimonials.
BodyReadyMethod: The BodyReadyMethod is designed to help pregnant women feel strong, aligned, and prepared for birth through targeted movement and education. Their prenatal program offers exercises to ease discomfort and optimize the body for labor, while the birth-focused course teaches positions and techniques to support a smoother, more efficient delivery. They also provide a postpartum recovery program to help women heal and regain strength after birth. This approach empowers women with the tools they need for a more confident, physically supported pregnancy, birth, and recovery. I have heard many positive feedback about this program from women who’ve taken it. I haven’t taken this program yet, but I do plan to in my next pregnancy. I have decided to include it in this list because I believe it can be a valuable tool for many women.
Way of the Hearthmother
The Way of the Hearthmother is a framework for approaching health and healing in alignment with the body’s natural design and God’s provision. It follows a stepwise process, beginning with prayer and worship as the first and most essential action, securing a foundation of faith. From there, it moves through rest and waiting upon the Lord, curiosity and discernment, engagement with community, and living as designed—which includes nourishing food, herbs, movement, bodywork, and emotional and spiritual support. If further intervention is needed, the next steps involve gentle interventions (balancing herbs and intuitive guidance), forceful interventions (stronger herbs, supplements, or medical treatments), and, only when necessary, invasive interventions (such as surgery or advanced diagnostics). The philosophy emphasizes moving slowly through the steps, only escalating when needed, while continuing the foundational practices of steps 1-5, as they inherently support healing without harm. This framework was introduced to me by my dear friend, mentor, and traditional midwife, Lauren Hall. It’s been a life-changing concept to implement in my life. You can learn more about the Way of the Hearthmother by listening to this podcast episode.
Living As Designed
Lastly, I want to acknowledge that while materialistic products can be useful and valuable, there are many simple nourishing practices that are essential for healthy childbearing. These daily practices include spending time in nature, sunbathing, grounding outdoors barefoot, connecting with loved ones, doing hobbies that bring joy and contentment, eating healthy food, practicing gratitude, diaphragmatic breathing, walking, connecting with God, and more. These can not be neglected in a healthy pregnancy, and they are a vital component of preparation for labor and postpartum. Don’t allow yourself to feel pressured to buy every single pregnancy, postpartum, and baby product available. Start with these simple basic practices, and add other things that you find purposeful and essential to your unique pregnancy journey. Learn more about living as designed here.
Don’t forget to check out my resources list for additional educational suggestions for the childbearing years!