Okra During Pregnancy

Pregnancy is a magical journey that brings about a lot of changes in a woman’s body. While everyone’s pregnancy cravings might be unique, the concern about eating the right foods during pregnancy remains common. The countless popular myths about eating and avoiding certain foods often add to the dilemma. One such common food item that sparks confusion among pregnant women is bhindi or okra.  

If you are wondering whether or not you should eat bhindi during pregnancy, you have come to the right place. In this article, we will decode the nutritional profile of okra and understand its impact on pregnant women. 

Bhindi During Pregnancy: Is It Good? 

Okra or bhindi is a popular vegetable in many cuisines. Bhindi is a star ingredient in many Indian dishes. Apart from being delicious, it is nutrient-dense, making it an important part of a well-planned prenatal diet.  

The amount of changes in an expectant mother’s body during pregnancy requires her to consume fresh vegetables to meet the increased nutrient requirement. Okra contains several essential nutrients such as vitamins C and K, folate and fibre, which play a vital role in supporting both maternal health and foetal development. Let’s learn about the humble okra’s nutritional values to understand the benefits of eating lady finger during pregnancy. 

Nutritional Profile Of Okra: Health Benefits During Pregnancy 

If you are thinking, “Can I eat bhindi during pregnancy?” The short answer is, yes. The tiny frame of okra packs a lot of nutrients. Here, we have listed the nutrients present in 100 grams of the vegetable.

Okra is a low-calorie vegetable that packs a lot of nutrients essential for pregnant women, earning its place in a good prenatal diet. The folate and riboflavin present in bhindi help in the development of the baby. Okra is, therefore, safe to eat and beneficial in all the trimesters during pregnancy. However, we do recommend consulting with your healthcare provider before you add or modify anything in your pregnancy diet.  

Benefits of Consuming Okra 

1. It is packed with Vitamin C 

The body needs more iron during pregnancy for the optimal health of the mother and the development of the baby. Vitamin C aids in the absorption of iron in the body and is also known to prevent cardiovascular diseases and hypertension. The vitamin C present in okra is also essential for strong immunity and the development of bones, skin and capillaries in the baby.   

2. It is rich in Folate 

Eating lady finger during pregnancy is beneficial as it is a good source of folate. Folic acid is known to reduce the risk of birth defects in babies. Eating bhindi during pregnancy, especially between the 4th and 12 weeks, is highly beneficial for the development of neural tubes in the baby. Folic acid in okra plays a crucial role in this development.  

3. Good source of antioxidants 

Okra has a good amount of antioxidants which can enhance the immune system of the baby. It also helps in the growth of the foetus and reduces the possibility of heart disease and diabetes in the baby.  

4. It is a good source of dietary fibre 

Okra is a great source of dietary fibre, being rich in both soluble and insoluble fibre. This makes it an excellent way to prevent constipation during pregnancy. The soluble fibre reduces the chances of developing diabetes and even decreases the cholesterol level in the blood.  

5. Promotes healthy skin and hair 

During pregnancy, the nutrients in okra help ensure healthy skin and hair. Rich in vitamin C, okra increases the formation of collagen, maintains skin elasticity and prevents the development of rashes. Okra's mucilage also nurtures and strengthens the hair, preventing hair fall. 

6. Detoxifies the body 

Okra contains mucus and fibre, which help stabilise blood glucose levels and cleanse the body of toxins. This detoxifying property is particularly helpful during pregnancy, promoting general health and well-being.  

7. Promotes better sleep 

Okra contains essential amino acids like tryptophan, along with oils and proteins that are known to improve mental well-being and promote quality sleep.    

Things To Keep In Mind Before Eating Bhindi During Pregnancy   

While consuming lady finger during pregnancy offers a lot of benefits, like all good things, it should be consumed in moderation. When trying to eat healthier during pregnancy, it is important to be aware of the downsides of eating okra during pregnancy.  

1. It can lead to digestive problems

Okra contains a type of carbohydrate called fructans which may cause digestive issues such as gas, bloating, and diarrhoea, particularly in those with sensitive digestive systems or irritable bowel syndrome (IBS). Pregnant women may experience heightened sensitivity, which can lead to discomfort if okra is consumed in large quantities.

2. Risk of kidney stones

Okra contains oxalates, compounds that can contribute to kidney stone formation. Pregnant women with a history of kidney stones should moderate their intake of oxalate-rich foods, including okra, to avoid potential complications.

3. Allergic reactions

While uncommon, some individuals may have an allergy to okra, leading to reactions such as itching, hives, or swelling. Pregnant women should avoid okra if they have known sensitivities or experience adverse symptoms upon consumption.

4. Blood clots

Okra is a significant source of vitamin K, which plays a role in blood clotting. Although necessary for health, excessive vitamin K intake may interfere with blood-thinning medications. Pregnant women should ensure their vitamin K consumption is balanced.

5. Gastrointestinal discomfort

The mucilaginous nature of okra can cause gastrointestinal discomfort for some, potentially worsening pregnancy-related nausea or indigestion. Moderating consumption can help manage these symptoms.

Interesting Ways To Include Okra In Your Prenatal Diet 

Bhindi is a common vegetable cooked in most Indian households. However, if you want to enjoy eating lady finger during pregnancy, we have formulated a few mouthwatering recipes.  Here are a few fun, tasty and nutritious recipes you can try to eat Bhindi during pregnancy: 

1. kra stir fry 

A quick and simple recipe, okra stir fry, requires sautéing sliced okra with onions, garlic and spices such as cumin, turmeric and coriander. This process tends to extract the natural flavours from okra and retain its nutrients. You can add bell peppers and carrots for added crunch and nutrients. 

2. Okra curry (with tomatoes) 

Prepare a tempering of mustard seeds, cumin, onions and garlic. Cook till the onions become translucent. Now add chopped tomatoes and let them soften. Add pieces of okra and a choice of spices. Try it over a bed of fluffy rice or as a part of roti wrap for an evenly balanced nutritious meal. 

3. Crispy okra chips 

You can start by slicing the okra vertically, coating them into a prepared mixture of olive oil, and gram flour and complimenting spices like red chilli powder, coriander seed powder, cumin powder, garam masala and salt. Let the okra marinate in the mixture for a few minutes. Then you can bake, deep fry or air fry them until crispy. These make fantastic and healthier alternatives to regular snacks for your mid-meal munchies. 

Final Word

Eating bhindi during pregnancy offers a wide variety of nutrients, making it a nutritious and healthy option in a prenatal diet. Consuming this tiny but magical vegetable in moderation can provide the expectant mother with a plethora of benefits. If you have never tried okra before and are unsure whether or not you may be allergic to it, it is always a good idea to talk to your healthcare provider first. Savour the delicious recipes, enjoy the health benefits and eating lady finger during pregnancy.