18 Fruits that you should and shouldn't eat during pregnancy

One of the most annoying side-effects of pregnancy, especially once you start showing, is how it turns everyone around you into a health and baby expert. Are you eating for two? Are you taking ghee thrice a day? Why are you exercising? Don't drink coffee, don't eat spicy food! To top it all, you are constantly showered with questions like, are you aware of the nutrients required for you and your baby? Do you know which fruits are good for pregnancy and which fruits to avoid during pregnancy?  

While everyone giving you advice probably just has your best interest at heart, it does get overwhelming. So, let us help you separate the myths from reality. 

What Is A Healthy Diet During Pregnancy? 

Your body needs an average of 300 extra calories per day during pregnancy. In the second trimester and third trimester, you must also increase your protein intake to support your growing baby. Similarly, your calcium intake must be at a higher level to encourage the development of strong bones in your baby.  

Ensure that you are enjoying a healthy and nutritious diet that includes the nutrients mentioned above as you go further in your pregnancy and you are on your way to delivering a healthy baby! Your doctor will ably support your diet with multivitamins, folic acid and iron supplements as and when required.  

Know more about foods to eat during pregnancy for a healthy baby. 

If you’re in the early stage of your pregnancy, a simple pregnancy diet chart will guide you towards a healthy pregnancy. 

Fruits play an essential role in a healthy and balanced prenatal diet, providing vital vitamins, minerals and antioxidants essential for both the mother and the baby. They provide a natural source of fibre that can help with digestion and keep blood sugar under control, making them a great choice for maintaining general health during pregnancy. In fact, the inclusion of a variety of colourful fruits ensures a wide range of nutrients, supporting fetal development and promoting maternal health. 

Benefits Of Eating Fruit During Pregnancy 

Eating fruits during pregnancy has a lot of benefits which are essential for both the health of the mother and the growth of the baby. Fruits are rich in vitamins and minerals such as Vitamin C, potassium and folate, all of which support the growth of the baby and enhance the immune system of the mother. Fruits are also great sources of dietary fibre that helps prevent constipation, a common issue during pregnancy. Antioxidants in fruits may protect cells and contribute to the healthy development of tissue. Additionally, fruits have natural sugars, which can become a better choice for soothing sweet cravings. A mixture of different fruits in the diet can provide a variety of nutrients that are needed to meet the higher nutritional demands of pregnancy and the overall well-being of the mother and the child. 

Which Fruits Should Be Eaten During Pregnancy? 

Your doctor is the best person to guide you on the fruits to eat when pregnant. Here are the usual recommendations:  

1. Oranges 

A rich source of vitamin C and folate, oranges are great for staying hydrated as well. Vitamin C is an effective nutrient with many benefits, some of which include protection against immune system deficiencies and prenatal problems. Folate, found in most citrus fruits, is one of the most essential nutrients that help in your baby’s brain and spinal cord formation. Expectant mothers are prescribed to take folic acid from pregnancy week 34 onwards and getting this nutrient in its natural form will only fortify your baby’s neural tube development and prevent any birth defects. This makes oranges a go-to fruit during the first trimester.  Pregnant women should get 85 mg of vitamin C per day. This need can be met by eating three oranges during pregnancy each day.  

2. Bananas 

It is common for pregnant ladies to experience constipation and digestive problems as the GI tract does not function at its usual optimum level. The high fibre content in bananas makes it a must-have fruit for every pregnant woman. Not only does it keep digestive issues at bay but bananas are a powerhouse of other nutrients such as potassium, vitamin C and vitamin B-6. Potassium is an important nutrient as it promotes cell growth in both the mom-to-be and baby. A balanced approach is to aim for 2-3 bananas per week, ensuring you enjoy their benefits without overdoing it.  

3. Mango 

What if we told you that mangoes can not only serve as your dessert but are also dense in nutrients such as Vitamin C and fibre, as well as antioxidants and energy? Mangoes are ideal for the third trimester when you need to have those extra calories for your growing baby. The presence of beta carotene in mangoes promotes skin and hair health as well. During pregnancy, expectant mothers can enjoy raw mangoes, particularly older ones, in small portions of 2-3 slices per serving for maximum benefit.  

4. Pear 

Pears are another first-trimester fruit for expectant mothers. They are rich in folic acid which is essential in the initial stages of pregnancy in the brain and spinal cord development of the baby. Pears are also fibrous and help evade constipation and related issues. The potassium content aids in cell regeneration. Expectant moms can eat 1-2 medium-sized pears a day to enjoy its benefits without overdoing it.  

5. Pomegranate 

A powerhouse of nutrients, pomegranates are one of the best fruits to consume for pregnant women. Rich in calcium, iron, folate, protein, and energy among other nutrients – pomegranates are ideal as snacks. The high amounts of iron help prevent iron deficiencies in both mother and child and vitamin K promotes bone strength. Consuming one pomegranate a day is considered to be safe for pregnant women.  

6. Avocados 

The high amounts of monounsaturated fatty acids in avocados stimulate the baby’s brain and skin cell growth. Avocados also house other nutrients important during pregnancy such as vitamins C, E and K, potassium, fibre, and copper. A very important fact is that potassium can relieve pain from leg cramps, making avocados an important fruit for pregnant women to look out for in the third trimester when leg cramps are common and rampant. Taking one or two servings of avocado a day is considered safe and healthy for pregnant women.  

7. Apricots 

Rich in vitamins A, C, and E, calcium, iron, and potassium, among other nutrients, apricots are one of the best fruits for expectant mothers. They promote the growth and development of bones owing to their rich iron content. A pregnant woman can safely include 1-2 apricots in her prenatal diet.  

8. Guava 

Some women have intense pregnancy cravings for this tropical fruit, and when you learn how nutritious guavas are, you’ll think it’s probably nature’s way of telling you what’s best for your pregnant body. The impressive amount of Vitamin C in guavas, four times the amount in an orange, will help you boost your immunity and help you fight infections such as common cold, urinary tract infections etc. The iso-flavonoids, carotenoids, and polyphenols content in guavas help maintain blood pressure and aid in digestion. It also contains the pregnancy nutrient – folic acid. One cup (165 grams) of guava fruit provides over 20% of the Daily Value (DV) for folate and over 400% of the DV for vitamin C, making it an excellent food to eat during pregnancy  

9. Sapodilla (chikoo) 

Known for their pulpy, sweet, sugary flavour, chikoos are easily digestible, and help fight digestive problems such as diarrhoea and dysentery. It is packed with electrolytes, vitamin A, carbohydrates, and energy, which is not just beneficial for pregnant mothers but lactating moms as well. Chikoos are a good first-trimester fruit owing to their nausea and dizziness-relieving properties. Chikoos are high in calories and natural sugars so, it is advisable to limit intake to 100 gms of fruit per day.  

10. Blueberries 

Blueberries are rich in nutrients such as vitamin C and potassium, coupled with antioxidants. These antioxidants help in the functioning of the brain. Blueberries also have an impressive amount of potassium, which helps in regulating blood pressure and preventing preeclampsia. One should however always eat them fresh, and avoid eating excessively. A single serving of fresh blueberries, just 1/2 cup, gives 10 percent of the daily recommended value  

11. Apples 

Replete with essential nutrients for the needs of a growing foetus, apples are a good source of antioxidants. They are one of the best fruits during pregnancy. The high phenolic content found in apples is known to improve cardiovascular health and prevent blood vessels from developing clots. The insoluble fibres in apples make it an excellent recipient in aiding digestion and metabolism and reducing intestinal disorders, making it one of the best fruits to eat during pregnancy. It is safe to eat one medium-sized apple a day to gain its maximum benefits.  

12. Lemons 

Who knew that the ingredient that makes a refreshing glass of your favourite drink contains a host of benefits for pregnant women? Not just hydration, lemons are also known to reduce morning sickness, and flush toxins from your system. Apart from this, they are also a rich source of vitamin C, potassium, magnesium and calcium. Expecting moms can drink lemon water in small quantities to enjoy its benefits and taste without overdoing it.  

13. Watermelon 

Loaded with minerals and water, not only are watermelons an ideal drink when you feel parched, but they also house high amounts of powerful antioxidants such as lycopene and citrulline. Watermelons also relieve muscle cramps and swelling in hands and feet, making them a great fruit for the third-trimester diet plan. A pregnant woman can safely consume 100-150 grams of watermelon in a day.  

14. Cherry 

A good source of vitamin C, cherries are known to improve the supply of blood to the placenta and baby. They are also an excellent source of the antioxidant hormone melatonin, which helps in stimulating cell growth and is known to relieve stress. Cherries are the perfect third-trimester fruit for snacking because they contain an antioxidant called anthocyanins, which reduces swelling and inflammation. While enjoying cherries, it is important to keep the portion size to 2-4 servings a day for maximum benefit.  

Which Fruits Should Be Avoided During Pregnancy? 

Your doctor is the best person to guide you with the fruits to avoid when pregnant.   Here are the usual recommendations:  

1. Pineapple 

One of the fruits not to eat during pregnancy, especially during the first trimester is a pineapple. Pineapple contains a chemical called bromelain which supposedly causes the cervix to soften. This may have the unintentional result of early labour or miscarriage. While every doctor does not agree with this study, it is also said to cause the body to heat up, thus increasing the risk of premature birth.  

2. Papaya 

Every Indian woman knows that papaya is one of the fruits to avoid during pregnancy! It is very rich in latex, which can cause uterine contractions that can lead to bleeding and even miscarriage. This is especially true of raw and unripe papayas which are an absolute NO-NO.   

3. Grapes 

While never clearly proven, grapes are one of the fruits to avoid during pregnancy. It is suspected that grapes contain an unacceptably large amount of pesticides that are sprayed on them during cultivation to avoid them being eaten by insects. These pesticides can cause harm to the developing fetus with its completely immature immune system.   

4. Dates 

Remember, dates are beneficial to both mother and baby, providing instant energy without increasing sugar levels in the blood. However, intake of a large number of dates during summer is not suggested because they produce high levels of heat in the mother's body. This can cause unnecessary complications, especially during the later stages of pregnancy.   

Does eating fruits increase your risk of gestational diabetes? 

Moderate fruit consumption is generally safe for most individuals, including pregnant women. Fruits contain vital nutrients that can benefit the mother as well as the developing baby. However, for a mom who develops gestational diabetes in the third trimester, there is a constant struggle with what can be eaten and what should be avoided. In such cases, fruit choices should be made with caution based on their natural sugar content, which can affect blood sugar levels. Remember this simple thumb rule - Anything that can be digested too quickly can cause a sudden increase in sugar levels and hence should be avoided. Consult your doctor or a registered dietitian to develop a personal meal plan that suits your health requirements and ensures adequate nutritional intake without compromising glycemic control. 

While incorporating fruits into your diet, it is also important to focus on portion control and knowing the glycemic index of various fruits. Fruits that have low glycemic include apples, pears and berries. These release sugar slowly in the bloodstream, reducing blood sugar spikes. You can take extra precautionary measures by pairing fruits with a source of protein or healthy fat, like nuts or yoghurt, as it can further minimise the possible increase in blood glucose levels. 

Monitor your blood glucose level regularly as advised by your doctor for the dietary changes to be both effective and safe. While gestational diabetes management may seem challenging, thoughtful dietary choices and expert guidance can help you ensure a healthy pregnancy and reduce risk factors associated with the condition. 

Conclusion 

Pregnancy is the time when you must enjoy a healthy, tasty and nutritious diet that keeps you happy and also nurtures your baby's health. So, make sure you have a generous portion of fresh fruits and vegetables in your daily diet.  

In a nutshell, selecting the right fruits during pregnancy is important for maximising nutritional benefits while managing sugar intake. Low glycemic index fruits can provide essential vitamins and minerals, aid digestion and help regulate blood sugar levels. High-sugar fruits and fruit juices are best avoided because they cause unwanted glucose spikes. By making conscious choices and consulting health care providers, expectant mothers can have a healthy balanced diet that benefits them as much as their developing baby. 

Our list of fruits not to eat during pregnancy and the best fruits to eat during pregnancy should provide you with an indication of what is safe and what is not. Always consult with your healthcare provider before you decide to add any of the fruits to your pregnancy diet. Click here to learn everything about pregnancy cravings.