Pregnancy is a special time when your nutrition directly supports your baby’s growth and development. Fruits are a natural source of vitamins, minerals, antioxidants, and fibre, making them an essential part of a healthy pregnancy diet. Eating the right fruits can support immunity, aid digestion, and provide key nutrients for both mother and baby’s healthy development [1]. This guide lists some of the best fruits to eat during pregnancy.
Health Benefits of Eating Fruits During Pregnancy
Maternal nutrition plays a vital role in a baby’s growth and development. Research suggests that higher fruit intake during pregnancy may be associated with a lower risk of low birth weight and may positively support a child’s development [1], [2]. Fruits provide essential vitamins, minerals, and antioxidants that support the baby’s healthy development and help maintain the mother’s overall well-being during pregnancy.
Here are some of the key benefits of incorporating fruits into your pregnancy diet:
- Boost Immunity: Fruits rich in nutrients like beta-carotene (e.g., mangoes, apricots) and Vitamin C support the development of healthy tissues and cells. Along with other antioxidant-rich fruits, they help strengthen the immune system and protect against infections during pregnancy.
- Support Fetal Bone and Teeth Development: Vitamin C-rich fruits (like oranges, guavas, and strawberries) support collagen formation and improve the body’s ability to absorb non-heme iron and calcium, which are important for the healthy development of the baby’s bones and teeth.
- Boost Iron Levels in Mothers: Vitamin C-rich fruits help the body absorb iron more effectively from plant-based foods. Including these fruits in your diet can support healthy haemoglobin levels and help reduce the risk of anaemia during pregnancy.
- Prevent Neural Tube Defects: The best fruits during pregnancy are abundant in folic acid (folate), a water-soluble B vitamin. Adequate folate intake during the peri-conception period and early pregnancy can help significantly reduce the risk of neural tube defects affecting the baby’s brain and spinal cord [3].
- Relieve Constipation: Fruits are a rich source of dietary fibre, which can help prevent constipation and reduce the risk of haemorrhoids during pregnancy. The American College of Obstetricians and Gynaecologists (ACOG) recommends including fibre-rich fruits such as bananas, apples, and raspberries in a pregnancy diet to support healthy digestion.
- Maintain Electrolyte Balance: Fruits rich in potassium help support the body’s electrolyte balance and can assist in maintaining healthy blood pressure.
- Reduce Nausea: Most women experience nausea in the first trimester of pregnancy. Having cooled juicy fruits can help soothe the palate and may reduce nausea. Use this estimated date of delivery calculator to determine if you are in the first trimester of pregnancy, when nausea is most prevalent.
- Maintain Hydration: Fruits contain a high percentage of water (often around 80%). Consuming whole fruits and drinking natural fruit juices or coconut water can help contribute to overall fluid intake, which supports the maintenance of amniotic fluid during pregnancy [4].
- Help Regulate Blood Sugar: Fibre-rich fruits help regulate blood sugar levels. Eating a whole piece of fruit can satisfy sweet cravings and is a healthier alternative to sugary candies or processed desserts.
- Support Healthy Weight Management: Incorporating low-calorie, high-fibre fruits into your diet can support healthy weight gain during pregnancy. Fibre provides a feeling of fullness, which can help prevent overeating.
- Support Fetal Development: Studies suggest that eating a variety of fruits during pregnancy may support healthy fetal development and could be associated with a reduced risk of developmental delays in children by age two [2].
14 Nutrient-Rich Fruits to Eat During Pregnancy
Fruits are an excellent food group to include in your pregnancy diet because they are naturally low in sodium, fat, and cholesterol. They are powerhouses of vitamins and minerals. It is always best to consume fresh, seasonal fruits and to wash them thoroughly before eating.
1. Apricots
Apricots are a nutritious fruit packed with essential vitamins and minerals:
- Iron: Supports healthy red blood cell formation and helps prevent anaemia in the mother.
- Calcium: Essential for strong bones for both the mother and the developing baby.
- High Fibre Content: Aids digestion and helps prevent constipation.
- Vitamins: Provide Vitamins B, C, E, and beta-carotene, which are necessary for fetal health.
- Micronutrients: Also contain important micronutrients like phosphorus, selenium, and magnesium.
2. Oranges
Sweet and tangy oranges are considered some of the best fruits to eat during pregnancy. They are rich in:
- Vitamin C: Helps the body absorb iron from plant-based foods and supports the immune system.
- Folate (Folic Acid): Minimises the risk of brain and spinal cord defects in babies.
- Potassium: Helps maintain normal blood pressure levels.
- High Water Content: Supports hydration, contributing to the mother’s daily fluid intake.
3. Mangoes
Mangoes are high in vitamin C, antioxidants, and fibre, which support digestion and help relieve constipation.
- Vitamin C: Contributes to a stronger immune system, offering protection against minor infections.
- Energy Source: Mangoes can be a healthy addition, especially in the third trimester, when the baby’s growth increases and the mother needs more energy. They provide natural sugars and calories that can help meet these extra energy requirements [5].
- Expert Tip: Always eat mangoes in moderation, as they are naturally high in sugar. Choose fresh, ripe mangoes over processed or canned products.
4. Pears
Pears are a mild-tasting, aromatic fruit that can be a good choice during pregnancy.
- Folate (Folic Acid): Beneficial in the first trimester, as it supports brain development and helps reduce the risk of neural tube defects in babies.
- Fibre: Supports digestion and helps manage constipation, which is common during pregnancy.
- Potassium: An essential mineral that supports heart health, muscle function, and fluid balance.
5. Pomegranates
Packed with nutrients, pomegranates are great for moms-to-be, containing calcium, iron, folate, protein, and energy.
- Iron: Supports healthy red blood cell production and helps reduce the risk of anaemia.
- Vitamin K and Calcium: Essential for strengthening the mother-to-be’s and baby’s bones.
- Antioxidants: Consuming pomegranate juice during pregnancy may offer protective benefits for the placenta [6].
- Remember: When consuming juice, ensure it is 100% fruit juice, pasteurised, and consumed in moderation to manage sugar intake.
6. Avocados
Avocados are rich in healthy fats and nutrients like folate, vitamin C, vitamin B, and magnesium, making them an excellent food to support fetal development.
- Potassium: A mineral known to ease the discomfort of leg cramps and maintain heart health. This makes avocados beneficial, especially during the third trimester when leg cramps are prevalent.
- Monounsaturated Fatty Acids: These healthy fats encourage the baby’s brain and skin cell growth.
7. Guava
Guavas are abundant in vitamins C and E, isoflavonoids, carotenoids, polyphenols, and folate—all of which are beneficial in pregnancy.
- Fibre Content: Helps relieve constipation and may assist in regulating blood sugar levels.
- Folic Acid: Prevents neural tube defects in babies.
- Vitamin C: Helps boost immunity, supporting the body against infections.
8. Bananas
Bananas are a quick, accessible source of energy and are rich in the following nutrients:
- Folate: Protects the fetus from neural tube defects.
- Vitamin B6: May help control nausea and vomiting, making them particularly useful in the first trimester [7].
- Micronutrients: Rich in essential micronutrients like magnesium and potassium, which support healthy fluid balance, muscle function, and nerve health.
9. Berries (Strawberries, Blueberries, Raspberries, Cherries)
Berries are among the best fruits during pregnancy due to their nutrient-dense nature and abundance of antioxidants.
- Cherries: A great source of vitamin C and the antioxidant hormone melatonin, which helps promote cell growth and may help regulate sleep patterns. They contain an antioxidant called anthocyanins, which minimise swelling and inflammation, so having them in the third trimester can be beneficial.
- Strawberries: Packed with essential nutrients such as Vitamin C, micronutrients (manganese and potassium), and dietary fibre, which helps regulate blood sugar levels.
10. Apples
Apples are a crunchy and versatile fruit to include in your diet during pregnancy.
- Fibre and Antioxidants: Support the health of both mother and baby. Fibre in apples aids digestion and helps reduce constipation, while antioxidants contribute to overall well-being and support immune health during pregnancy.
Dried fruits like figs, raisins, and prunes can be included in moderation as they are concentrated sources of nutrients and fibre.
- Fibre: Figs or anjeer, raisins or kishmish, and prunes are good sources of fibre that help relieve digestive problems.
- Minerals: These dried fruits are rich in calcium, iron, potassium, magnesium, zinc, and folic acid.
- Iron: Dried fruits like raisins are good sources of iron, which supports haemoglobin production and may help reduce the risk of iron-deficiency anaemia when included in a balanced diet.
Caution: Dried fruits are very high in natural sugars and calories. Consume them in small, portion-controlled amounts to avoid excessive sugar intake and weight gain.
12. Dragon Fruit
Dragon fruit is packed with essential nutrients like vitamin C, fibre, and antioxidants that can support overall health during pregnancy.
- High Water Content: Helps maintain proper hydration levels, which are crucial for both the mother and the developing baby.
- Dietary Fibre: Helps maintain regular bowel movements and prevent constipation.
- Antioxidants: Help reduce oxidative stress and support a healthy immune system.
13. Kiwi
Kiwis are rich in nutrients that support overall health during pregnancy.
- Folic Acid: Prevents fetal growth defects.
- Vitamin C: Improves an expectant mother’s ability to absorb iron, which helps provide sufficient oxygen to her baby.
- Fibre: Keeps digestion smooth and helps reduce constipation during pregnancy. Multiple studies have demonstrated that consuming kiwi can increase stool frequency in individuals with functional constipation [8].
14. Watermelon
Watermelon contains over 90% water, making it excellent for hydration.
- Hydration: Helps maintain fluid balance and prevent dehydration when consumed during pregnancy.
- Beta-Carotene: The body converts this into Vitamin A, which plays a crucial role in the development of babies’ vision, immune system, and skin.
- Potassium: Helps regulate blood pressure during pregnancy, which is essential for reducing the risk of complications such as preeclampsia. Watermelon may also help alleviate muscle cramps, heartburn, and swelling (oedema), making it particularly useful in the later stages of pregnancy.
Conclusion
Having a variety of fruits during pregnancy supports the health of both mother and baby. They are a rich source of antioxidants, dietary fibre, vitamins, and minerals. Apples, guava, apricots, avocados, berries, citrus fruits, mango, and watermelon are excellent choices for a healthy pregnancy diet. Since fruits are naturally low in cholesterol and sodium, they support healthy blood pressure levels during pregnancy. The fibre in fruits is also helpful in relieving pregnancy-related symptoms, such as constipation.
Expert Insight
“Fruits are tasty, healthy, and make for an excellent snack during pregnancy. Always choose a variety of seasonal and locally available fruits. This ensures you get a broad spectrum of nutrients—from fibre, vitamins, and minerals to essential antioxidants. Remember that moderation is key, especially with fruits naturally higher in sugar.”
-Dr. Mandeep Chadha
Frequently Asked Questions
Which fruit is suitable for a baby’s brain development during pregnancy?
Avocados are highly beneficial as they contain monounsaturated fatty acids and folate, which are crucial for the baby’s brain and nerve cell development. Bananas also contribute with B vitamins and potassium.
Which juice is good for pregnancy?
Freshly squeezed, pasteurised orange juice is a good option as it is loaded with vitamin C and folate. However, eating the whole fruit is always recommended over juice to get the maximum benefit of dietary fibre and to manage sugar intake.
What is the best time to eat apples during pregnancy?
The best time to eat apples during pregnancy is in the morning or between meals as a snack, as the fibre content can aid digestion throughout the day.
How many bananas can you eat a day while pregnant?
For most healthy pregnant women, one to two medium-sized bananas per day is a reasonable recommendation. However, the exact amount should be discussed with your healthcare provider, especially if you have gestational diabetes or specific dietary restrictions.
Is Kiwi safe in pregnancy?
Yes, Kiwi is safe and highly beneficial in pregnancy. It is rich in vitamins (C, K), folate, and fibre, which support immunity, digestion, and iron absorption.
Which fruit gives energy during pregnancy?
Fruits containing natural sugars and essential nutrients, such as bananas, apples, oranges, and dried fruits like figs and raisins, provide instant energy and can help alleviate fatigue during pregnancy.
References
[1] Murphy, M. M., Stettler, N., Smith, K. M., & Reiss, R. (2014). Associations of consumption of fruits and vegetables during pregnancy with infant birth weight or small for gestational age births: a systematic review of the literature. International Journal of Women’s Health, 6, 899–912. https://doi.org/10.2147/IJWH.S67130
[2] Yonezawa, Y., Ueno, F., Obara, T., Yamashita, T., Ishikuro, M., Murakami, K., Noda, A., Onuma, T., Sugawara, J., Suzuki, S., Suganuma, H., & 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. https://doi.org/10.1017/S0007114521002154
[3] Centers for Disease Control and Prevention (CDC). (2023, April 14). Folic acid. National Center on Birth Defects and Developmental Disabilities. https://www.cdc.gov/ncbddd/folicacid/about.html
[4] Kilpatrick, S. J., & Safford, K. L. (1993). Maternal hydration increases amniotic fluid index in women with normal amniotic fluid. Obstetrics and Gynecology, 81(1), 49–52. https://pubmed.ncbi.nlm.nih.gov/8416460/
[5] Lauricella, M., Emanuele, S., Calvaruso, G., Giuliano, M., & D’Anneo, A. (2017). Multifaceted health benefits of Mangifera indica L. (Mango): The inestimable value of orchards recently planted in Sicilian rural areas. Nutrients, 9(5), 525. https://doi.org/10.3390/nu9050525
[6] Farias, C., Dinis-Oliveira, R. J., & Sepodes, B. (2019). Pharmacological potential of pomegranate against preeclampsia and related oxidative stress mechanisms: A systematic review. Placenta, 86, 16–23. https://doi.org/10.1016/j.placenta.2019.08.006
[7] Matthews, A., Haas, D. M., O’Mathúna, D. P., & Dowswell, T. (2015). Interventions for nausea and vomiting in early pregnancy. Cochrane Database of Systematic Reviews, 9(9). https://doi.org/10.1002/14651858.CD007575.pub4
[8] Chan, C., & Jilaihawi, O. (2023). A systematic review of the clinical effects of kiwi fruit on constipation. Journal of Functional Foods, 107, 105658. https://doi.org/10.1016/j.jff.2023.105658
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