Fruit Chart: Fruits to Eat and Avoid During Pregnancy

Have you ever wondered why mamas-to-be are frequently reminded to eat the best fruits during pregnancy? With so much advice out there, choosing the right ones can feel overwhelming. So, let’s simplify the fruit chart and help you pick only the best fruits during pregnancy to nurture a healthy pregnancy and baby.

Why are Fruits Good for Pregnancy?

When a woman confirms her pregnancy, it’s common for mothers and grandmothers to suggest a list of fruits that are good for pregnancy. Elders often advise expecting mothers to eat enough for themselves and their babies, while doctors and nutritionists emphasise the importance of a balanced diet, including a variety of fruits and vegetables. Fruits are often at the top of the list since they are loaded with essential vitamins, minerals, and fibre that nourish the mother and the baby. Fruits also promote digestion, prevent constipation, and are an integral part of a healthy pregnancy diet chart.

Also read: Pregnancy diet: Foods to eat and avoid

The Benefits of Eating the best fruit during pregnancy

• Maternal nutrition is one of the determining factors for a baby’s growth. A study found a link between increased fruit intake in pregnancy and reduced risk of low birth weight babies. In addition to helping the development of the baby’s organs and cognitive abilities, fruits also keep the mother healthy. Here are some benefits of eating fruits during pregnancy:
• Boost immunity: Beta-carotene-rich fruits are good for pregnancy. They are essential in developing tissue and cells. It helps build strong immunity. Fruits are a valuable source of antioxidants that enhance our immune system.
• Support the development of baby’s bones and teeth: Fruits rich in Vitamin C boost baby’s bone and teeth development.
• Boost iron levels in mothers: Iron absorption increases with enough Vitamin C in the body. Fruits rich in Vitamin C are the best fruits during pregnancy.
• Prevent congenital disabilities: The best fruits during pregnancy are abundant in folic acid (folate), a water-soluble B vitamin. It prevents foetal congenital disabilities related to the brain and the spinal cord.
• Relieve constipation: Fruits are a rich source of fibre. They help you stay away from constipation and haemorrhoids. The American College of Obstetricians and Gynaecologists (ACOG) recommends that pregnant women consume fruits like bananas, apples and raspberries to ease constipation.
• Prevent anaemia: Fruits are abundant in iron, preventing pregnancy anaemia.
• Maintain electrolyte balance: Fruits rich in potassium maintain the body’s electrolyte balance and assist in maintaining blood pressure.
• Reduce nausea: Most women experience nausea in the first trimester of pregnancy. Have cooled juicy fruits to keep your palate clean and avoid nausea. 
• Maintain hydration: Are you bored with drinking plain water? Try drinking fruit juices or coconut water. Fruits contain 80% water, and fruit juices are as essential as water to maintain the amniotic fluid.
• Maintain blood sugar: Fruits loaded with fibre assist in regulating blood sugar levels. Having one piece of fruit can meet sugar cravings. It is a healthy option to cut back on unhealthy sugary candies.
• Keep weight under control: Adding fruits to your diet can help control weight. Low-calorie and high-fibre fruits are good for pregnancy. It gives you a feeling of fullness, so you’re less likely to overeat and consume too many calories. Give it a try!
• Prevent delays in achieving milestones: A study suggests that women should eat many fruits that are good for pregnancy. It reduces the risk of developmental delays in children aged 2.

Also read: Things to Keep in Mind while Pregnant

The Best Fruits to Eat During Pregnancy

Fruits are an excellent food group to include in your pregnancy diet because they are low in sodium, fat, calories, and cholesterol-free. With all those amazing benefits, wouldn’t it be great to know which fruits are best for pregnancy? Let’s find out!

1. Apricots during pregnancy

Apricots are power-packed food with plenty of vitamins and minerals, as listed below:

• Iron – Essential to prevent anaemia.
• Calcium – For good bone health of the mother and the developing foetus
• High fibre content – Helps regulate the mother’s digestion process. Fibre prevents constipation
• Vitamin B, C, E and β carotene: Necessary for foetal health

The goodness of apricot also contains micronutrients like phosphorus, selenium and magnesium.

2. Oranges during pregnancy

Sweet and tangy oranges are some of the best fruits to eat during pregnancy.

• They are rich in vitamin C, fibre, and high water content, making them a favourite among expectant mothers.
• Their high fibre content aids digestion and prevents cell damage. Vitamin C helps the blood absorb iron.
• Daily consumption of orange juice can keep pregnant women hydrated, thereby contributing to their daily fluid intake. 
• The rich folate minimises the risk of brain and spinal cord defects in babies.
• Potassium in oranges prevents high blood pressure during pregnancy.

3. Mangoes in pregnancy

• High in vitamin C and antioxidants, this seasonal fruit helps the mother digest. 
• It provides relief from constipation and also provides immunity against minor infections.
• Mango fruit is good for pregnancy, especially during the third trimester, when your baby grows fast. They are packed with extra calories your little one needs.

4. Pears in pregnancy

• This mild-tasting, pleasant aroma fruit is good for pregnancy. 
• Consuming pears in the first trimester is recommended as they contain folic acid, a vital nutrient that prevents neural tube defects in babies and assists brain development.
• The fibre in pears also helps manage constipation, a common complaint during pregnancy. 
• Pears are a source of potassium. They benefit the heart health of expectant mothers and developing babies and promote cell regeneration.

5. Pomegranates in pregnancy

Packed with nutrients, pomegranates are great for moms-to-be. They contain calcium, iron, folate, protein, and energy. 

• Iron – Prevents anaemia in both mother and child.
• Vitamin K and calcium – Strengthen the mother-to-be’s and baby’s bones.
• Drinking pomegranate juice during pregnancy may minimise the risk of injury to the placenta. 

Remember: Drinking juices in moderation is the key to good health. Always follow your doctor’s dietary recommendations during pregnancy.

6. Avocados

• Avocados are rich in nutrients like folates, vitamins C, B and magnesium, making them an excellent food for foetal development.
• They also contain potassium, a mineral known to ease the discomfort of leg cramps and maintain heart health. For this reason, eating avocados may be beneficial during the third trimester when leg cramps are prevalent. 
• Avocados also contain monounsaturated fatty acids, which encourage the baby’s brain and skin cell growth.

You can add avocados to your salad or spread them on your bread. This fruit ensures you are giving your body and your growing baby the goodness of health. 

7. Guava

• Guavas are abundant in vitamins C and E, isoflavonoids, carotenoids, polyphenols and folate– all of which are beneficial in pregnancy.
• Their fibre content helps relieve constipation, regulates blood pressure, and controls blood sugar. 
• Guavas are a good muscle and nerve relaxant.
• The folic acid in the fruit prevents neural tube defects in babies.
• Loaded with vitamin C, guava helps boost immunity, thus keeping infections, colds and UTIs at bay.

8. Bananas in pregnancy

Bananas are rich in the following nutrients:

• Folate: The folate in bananas protects the foetus from neural tube defects.
• Vitamin B6: It helps control nausea and vomiting.
• Micronutrients: Your doctor may recommend consuming one banana daily during the first trimester due to its benefits, as they are rich in micronutrients like magnesium and potassium. These nutrients prevent stroke and maintain healthy fluid balance.

9. Berries in pregnancy

Berries, blueberries, and raspberries are among the best fruits during pregnancy due to their nutrient-dense nature and abundance of antioxidants.  

Cherries

When you have pregnancy cravings or feel yourself tipping towards unhealthy snacks, turn to cherries!

• They enhance the blood supply to the baby and placenta. 
• They are a great source of vitamin C and the antioxidant hormone melatonin, which assists in promoting cell growth and relieving stress.
• They contain an antioxidant called anthocyanins, which minimise swelling and inflammation, so having them in the third trimester can be beneficial.

Other fruits to snack on are strawberries, raspberries and blueberries. 

• Strawberries, in particular, are juicy and are known to be a good fruit for pregnancy. They are packed with essential nutrients such as:
  • Vitamin C boosts immunity
  • Micronutrients (manganese and potassium) strengthen the bones of the developing foetus and control blood pressure levels in the mother
  • Fibre reduces blood sugar and aids digestion.

10. Apples in pregnancy

Apples are a crunchy and versatile fruit to include in your pregnancy diet.

• Apples have fibre and antioxidants, which benefit both the mother and baby.
• They contribute to detoxing the body from lead and mercury.
• They strengthen the immunity of the mother and the baby.
• A fruit good for pregnancy has plenty of fibre. Fibre-rich apples aid digestion and minimise constipation. 

11. Dried Fruit

• Dried fruits like figs, raisins, pistachios, cashews, and prunes are essential and are the best fruits for pregnancy.
• Figs or anjeer, raisins or kishmish, and prunes are good sources of fibre. Fibre helps relieve digestive problems.
• These dried fruits are rich in calcium, iron, potassium, magnesium, zinc and folic acid. 
• Cashews are rich in iron, which can prevent anaemia.
• Prune is high in potassium. It can help manage anxiety experienced during the first trimester of pregnancy.

12. Dragon fruit in pregnancy

• Dragon fruit is packed with essential nutrients like vitamin C, fibre, and antioxidants that can support overall health during pregnancy. 
• A fruit good for pregnancy should have a high water content. This helps maintain proper hydration levels, which are crucial for both the mother and the developing baby.
• Its dietary fibre content aids in promoting regular bowel movements and preventing constipation, a common issue during pregnancy.
• Dragon fruit is relatively low in calories, making it a nutritious snack option that can help manage weight gain during pregnancy.
• The presence of antioxidants can contribute to reducing oxidative stress and supporting a healthy immune system.

13. Kiwi in pregnancy

• Kiwis are rich in folic acid and complemented by their sumptuous taste. With the active assistance of folic acid, kiwi prevents fetal growth defects. 
• The Vitamin C content in Kiwi also improves an expectant mother’s ability to absorb iron, which helps provide sufficient oxygen to her baby.
• Kiwis’ dietary fibre helps with digestive health by preventing constipation, a common problem during pregnancy. Multiple studies have shown that the consumption of kiwi can increase stool frequency in people with functional constipation. 

14. Watermelon in pregnancy

Watermelon contains over 90% water. Hence, it helps maintain fluid balance and prevent dehydration when consumed during pregnancy.

• It is rich in beta-carotene, which the body fully utilises to make vitamin A. Good vitamin A levels play a crucial role in developing babies’ vision, immune system, and skin.
• The potassium content in watermelon helps regulate blood pressure during pregnancy, which is necessary to reduce the risk of complications like preeclampsia. 

For more information, check out our article on watermelon in pregnancy.

Fruits to avoid during pregnancy

Most fruits are good for pregnancy. But did you know that some fruits can adversely affect the expecting mother? They may cause vaginal bleeding, or more serious complications like miscarriage. Here are a few fruits to avoid during pregnancy –

• Papaya: Pregnant women must avoid raw or semi-ripe papaya during pregnancy. When eaten in moderation, ripe papaya is rich in vitamins and iron and does not cause harm. However, the latex present in it may trigger early contractions, which can be risky for the baby. So, it is best to avoid unripe papaya during your pregnancy. 
• Pineapple: According to some beliefs, pregnant women should not eat pineapple. It contains enzymes called bromelain that can break down proteins and tenderise meat. People believed that these enzymes could also affect the foetus in the womb. Thus, it can cause a miscarriage. Dig deeper into the topic – pineapple during pregnancy.
• Grapes: It is best to consume grapes in moderation, especially in the final trimester of pregnancy. Grapes tend to produce heat in the body, which isn’t beneficial for either the mother or the baby. Thus, it’s better to avoid eating too many grapes during pregnancy.

Also Read: Health Benefits of Eating Grapes

How much fruit should someone eat during pregnancy?

A study suggests that increased fruit consumption in pregnancy enhances infant cognitive development. 

Did you know what the World Health Organization(WHO) and the Food and Agriculture Organization (FAO) of the United Nations suggest about fruit consumption? 

It is recommended that pregnant women eat at least five servings of one cup of fruit and veggies daily. These superhero foods provide good vitamins, minerals, and other essential nutrients.

Fruit safety tips

• Following good hygiene practices can avert episodes of infections and illnesses. Look for organic pesticide-free fruits.
• Wash the fruits before consuming them.
• If you store fruits and meat in the fridge, store fruits away from raw meat.
• Get rid of any bruised areas on the fruits where bacteria might grow.
• Try to avoid consuming pre-cut fruits, or if you do, make sure to eat them right after cutting.

Conclusion

Having fruits during pregnancy keeps you and your baby healthy. They are a rich source of antioxidants, dietary fibre, vitamins, and nutrients. Apples, guava, apricot, avocado, berries, citrus fruits, mango, and watermelon are the powerhouses of vitamins and minerals and must be a part of your pregnancy diet. Since fruits are low in cholesterol and sodium, they help maintain optimum blood pressure levels during pregnancy. The fibre in fruits is also helpful in relieving pregnancy-related symptoms like nausea and constipation.

While consuming foods, be careful of raw and unripe papaya and overconsumption of grapes and pineapple, as they may lead to harmful pregnancy-related side effects.

Ready to add a dash of health to your pregnancy diet with fruits? 

Expert Quote

“Fruits are tasty, healthy and make for a good snack during pregnancy. Always choose a variety of seasonal fruits that will give you a broad spectrum of nutrients– from fibre, vitamins, minerals and antioxidants.”

Disclaimer

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

Frequently Asked Questions

Disclaimer

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

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• Kilpatrick SJ, Safford KL. Maternal hydration increases amniotic fluid index in women with normal amniotic fluid. Obstet Gynecol. 1993 Jan;81(1):49-52. PMID: 8416460. https://pubmed.ncbi.nlm.nih.gov/8416460/
• Yonezawa, Y., Ueno, F., Obara, T., Yamashita, T., Ishikuro, M., Murakami, K., . . . Kuriyama, S. (2022). Fruit and vegetable consumption before and during pregnancy and developmental delays in offspring aged 2 years in Japan. British Journal of Nutrition, 127(8), 1250-1258. doi:10.1017/S0007114521002154 https://pubmed.ncbi.nlm.nih.gov/34121643/
• Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A. Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas. Nutrients. 2017 May 20;9(5):525. doi: 10.3390/nu9050525. PMID: 28531110; PMCID: PMC5452255. https://pubmed.ncbi.nlm.nih.gov/28531110/