Teff is a tiny, nutrient-dense ancient grain packed with iron, calcium, and protein. Its mild, slightly nutty flavor makes it easy to add to porridges, breads, and baked goods. This gluten-free grain is a great way to diversify your pregnancy diet with whole-grain goodness.
Why it's good in pregnancy
Teff's iron content supports the significant increase in blood volume that occurs during pregnancy, helping to prevent fatigue and anemia. Its calcium and protein support your baby's developing bones and tissues, while fiber helps keep digestion regular as hormones slow your gut down. The zinc in teff also plays a role in immune function and cell growth throughout pregnancy.
Key nutrients
IronHelps build the extra blood supply pregnancy requires and reduces the risk of iron-deficiency anemia.
CalciumSupports your baby's developing bones and teeth while protecting your own bone density.
ProteinProvides building blocks for your baby's growing tissues and supports your expanding blood volume.
FiberAids digestion and helps ease pregnancy-related constipation.
ZincSupports immune function and healthy cell division during fetal growth.
Serving ideas
Warm teff porridge with milk and cooked fruit for breakfast
Teff flour pancakes or flatbreads
Teff added to soups as a thickener
Teff salad with cooked vegetables and a light dressing
Baked teff muffins with nuts and seeds
Safety
Store dry teff in an airtight container in a cool, dry place, where it will keep well for several months. Rinse it briefly before cooking if you prefer, then simmer in water or broth until it thickens into a soft porridge. Cooked teff dishes should be cooled and refrigerated promptly, and leftovers are best eaten within a few days. As with any whole grain, cooking it thoroughly makes its nutrients easier to digest.
Common questions
Is teff safe to eat every day during pregnancy?Yes, teff can be enjoyed regularly as part of a varied diet, offering iron, calcium, and fiber.
Is teff gluten-free?Yes, teff is naturally gluten-free, making it a good option if you're avoiding gluten during pregnancy.
Can teff help with pregnancy anemia?Its iron content can contribute to your overall iron intake, though your healthcare provider can advise if you need additional supplementation.
Did you know?
Teff grains are so small that it takes thousands of them to equal the size of a single wheat kernel.
Teff is a staple grain in Ethiopian cuisine, traditionally used to make injera flatbread.
Despite its size, teff is comparatively rich in iron and calcium among grains.
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