Everything you need to know about eating fruits in pregnancy

Pregnancy is a beautiful journey, but it often comes with a whirlwind of advice, especially concerning diet. Scroll through social media, and you'll find a plethora of suggestions on what to eat and what to avoid, making it incredibly confusing for expecting mothers. Among the most debated topics is fruit consumption. While some sources advocate for certain exotic fruits, others warn against them. As an Indian mom-to-be, you might find yourself overwhelmed by these mixed messages. We spoke to our nutritionist Aastha Grover, who has over 3 years of experience at Fortis Hospitals and she has simplified things and focused on the goodness of fruits, particularly those readily available and affordable in India.

Table of Contents

• The Importance of Fruits in Pregnancy
• No Need for Exotic Imports: Embrace Local Fruits
• Best Fruits to Eat During Pregnancy
• Timing is Everything: When is the right time to Eat fruit?
• How much fruit can I eat daily?
• Best type of fruit to eat in pregnancy
• I don't like to eat raw fruits, are fruit juices healthy?
• Myths Vs Facts on consuming fruits in pregnancy
• Can I get a fruit allergy in pregnancy? 
• Conclusion
• References

The Importance of Fruits in Pregnancy

Fruits are nutritional powerhouses, packed with essential vitamins, minerals, and antioxidants that are crucial for the health of both the mother and the developing baby. They are also a delightful way to satisfy sweet cravings without reaching for unhealthy snacks. Here are some key reasons why incorporating fruits into your pregnancy diet is beneficial:

1. Rich in Vitamins and Minerals: Fruits provide vital nutrients like Vitamin C, which aids in the absorption of iron and strengthens the immune system, and folate, which is crucial for fetal development and helps prevent neural tube defects.  According to a study published in the American Journal of Clinical Nutrition, pregnant women with adequate fruit intake have a 30% lower risk of preterm birth .

2. High in Fiber: Constipation is a common issue during pregnancy, and fruits high in dietary fiber can help keep your digestive system running smoothly.

3. Hydration: Many fruits have high water content, contributing to your daily hydration needs, which is essential for maintaining amniotic fluid levels.

4. Natural Sugars: Fruits contain natural sugars that provide a quick energy boost, helping combat fatigue, a common symptom during pregnancy. A study in the Journal of Nutrition found that moderate fruit consumption is linked to better energy levels and overall pregnancy satisfaction .

No Need for Exotic Imports: Embrace Local Fruits

Contrary to popular belief, you don't need to splurge on imported, high-priced fruits to meet your nutritional needs. India is blessed with a rich variety of local fruits that are not only affordable but also packed with nutrients. L While the allure of exotic and imported fruits might be tempting, it's important to remember that the nutritional powerhouse lies in the humble fruits readily available in your local market. These fruits are often more affordable, fresher, and better suited to your body's needs. Let's explore some of the best fruits to eat during pregnancy.

Best Fruits to Eat During Pregnancy

A diverse range of fruits should be included in your pregnancy diet. Here are some excellent choices. Aastha Grover, a nutritionist with over 5 years of experience advises us that it's best to change the fruits according to the season and availability. Do not eat the same fruit every day as too much of anything can cause issues. Example: eating too many bananas can cause constipation. 

Bananas: An excellent source of potassium, bananas help maintain fluid balance and blood pressure. They also provide quick energy and can help alleviate morning sickness.

Eating Bananas in the morning will help reduce morning sickness & give you that instant energy to start your day. And Banana is an  excellent source of potassium, bananas help maintain fluid balance and blood pressure.

Oranges: Rich in Vitamin C, folate, and fiber, oranges boost immunity and aid in the development of the baby’s brain and spinal cord.

Apples: Containing a good amount of fiber and vitamins A and C, apples promote digestion and contribute to the overall health of the mother and baby.

Mangoes: These are rich in Vitamin C and A, both of which are crucial for the baby’s development and for maintaining healthy skin and eyesight. A study found that mangoes are an excellent source of beta-carotene, which is vital for the development of the baby's vision and immune system .

Pomegranates: Packed with iron, antioxidants, and Vitamin K, pomegranates help in preventing anemia and promoting bone health.

Guavas: High in Vitamin C, fiber, and folate, guavas aid in digestion and contribute to the baby’s neurological development. Research shows that guava consumption can help in reducing constipation and promoting a healthy digestive system during pregnancy .

Papayas: Fully ripe papayas are safe and beneficial, offering a good source of vitamins A and C. However, avoid unripe or semi-ripe papayas as they contain latex which can induce contractions.

Berries: Blueberries, strawberries, and raspberries are loaded with antioxidants, vitamins, and fiber, which are all essential for a healthy pregnancy.

Timing is Everything: When is the right time to Eat fruit?

There is so much conflicting information about this! Some say that fruits should not be had on an empty stomach or in the evening. Some say, having fruits in the mid morning is the best time. While fruits can be enjoyed any time of the day, here are some tips on when to eat them for maximum benefit:

• Morning: Starting your day with fruits can provide a refreshing energy boost and help kickstart your metabolism. You can have them as a part of breakfast with other sources of energy as a balanced meal. Eg : a cup of poha / upma with a fruit smoothie. 

• Between Meals: Snacking on fruits between meals can help keep your blood sugar levels stable and prevent overeating during main meals.

• Before or After Exercise: Consuming fruits before or after exercise can replenish energy levels and provide essential nutrients needed for recovery. Eg: A banana before or after exercise is excellent to make up for the energy needs.

How much fruit can I eat daily?

Moderation is key when it comes to consuming fruits during pregnancy. Aim for at least 2-4 servings of fruit per day. A serving could be:

• One medium-sized fruit (like an apple or banana)

• A cup of cut fruit (like mango or watermelon)

• A handful of berries

• A small glass (about 150 ml) of 100% fruit juice. This should be pressed juice with no sugar. Packaged juices should be stayed away from at all costs! 

Best type of fruit to eat in pregnancy

We all know that social media will push exotic fruits on us! We all feel that only if we have fruits like avocado, plum, cherry we will get the right nutrition but this isnt the truth. Eating seasonal fruits ensures you get the freshest produce with maximum nutritional value. There is a reason certain fruits grow in certain regions and at certain time. It is to ensure that the locals who live in that region get the maximum benefits. India is blessed with a diverse climate, offering a wide variety of fruits throughout the year. Incorporating seasonal fruits into your diet ensures you get the maximum nutritional benefits. Here are some seasonal fruits you can include in your pregnancy diet:

• Summer: Mangoes, watermelons, lychees, and muskmelons are refreshing and hydrating.

• Monsoon: Jamun (Indian blackberry), plums, and pears are abundant and nutritious.

• Winter: Oranges, guavas, apples, and pomegranates are perfect for boosting immunity in winter.

India’s diverse geography offers a variety of regional fruits that have been part of traditional diets for centuries. These fruits are often more accessible and affordable and available more abundantly throughout the year. Here are some regional fruits worth considering:

• Amla (Indian Gooseberry): Known for its high Vitamin C content, amla helps boost immunity and aids in digestion. Amla consumption has been linked to improved iron absorption and better immunity .

• Custard Apple (Sitaphal): This fruit is rich in fiber, vitamins, and minerals, promoting healthy digestion and boosting energy levels.

• Bael (Wood Apple): Bael fruit is excellent for digestion and helps prevent constipation, a common pregnancy woe.

• Tamarind: Often used in chutneys and sauces, tamarind is a good source of iron and can help with nausea.

• Coconut: A versatile fruit that provides healthy fats, fiber, and electrolytes.

• Chikoo: This sweet fruit is a good source of fiber and vitamins.

I don't like to eat raw fruits, are fruit juices healthy?

While whole fruits are generally preferred due to their fibrefiber content, fruit juices can also be beneficial if consumed in moderation and without added sugars. Here are some tips for incorporating fruit juice into your diet:

• Freshly Squeezed: Opt for freshly squeezed juices to avoid added sugars and preservatives found in packaged juices.

• Limit Intake: Limit juice consumption to one small glass (about 150 ml) per day to avoid excessive calorie intake and to ensure you're still getting enough fiber from whole fruits.

• Combine with Meals: Drinking fruit juice with meals can help enhance iron absorption, particularly if consumed with iron-rich foods.

This is generally okay if you are someone who doesn't like to eat fruits but still wish to get the nutrition or if you have nausea from some fruits. 

Myths Vs Facts on consuming fruits in pregnancy

While fruits are undeniably beneficial during pregnancy, misinformation can often create unnecessary anxiety. Let's address some common myths and concerns:

• All tropical fruits are unsafe during pregnancy: MYTH. This is untrue. Many tropical fruits, such as mangoes, bananas, and papayas (when ripe), are safe and nutritious. However, it's essential to consult with your doctor about specific concerns.

• Fruits are high in sugar: Partly TRUE. Fruits do contain natural sugars, but they also provide essential nutrients and fiber. The fiber helps slow down the absorption of sugar into the bloodstream. Balancing fruit intake with a healthy diet is crucial.

• Excessive fruit consumption can cause gestational diabetes: MYTH. While maintaining a balanced diet is important, moderate fruit intake is unlikely to cause gestational diabetes. Regular check-ups with your doctor will help monitor blood sugar levels.

• We can get food poisoning from eating fruits: MYTH Proper washing and handling of fruits are essential to prevent foodborne illnesses. Always wash fruits thoroughly before consumption. A study published in the Journal of Food Protection found that contaminated fruits and vegetables can lead to various food borne illnesses, including listeriosis, which can be particularly dangerous for pregnant women. Washing fruits with clean water can significantly reduce the risk of contamination.

Additional tips for safe fruit consumption:

• Cut away any damaged or bruised parts of the fruit.

• Consider using a fruit and vegetable wash for extra protection.

• Dry fruits with a clean paper towel after washing.

• Store fruits properly to prevent spoilage.

By following these guidelines, pregnant women can enjoy the benefits of fruits while minimising the risk of foodborne illnesses.

Can I get a fruit allergy in pregnancy? 

While rare, it's possible to develop fruit allergies during pregnancy. Common symptoms of fruit allergies include itching, swelling, hives, and difficulty breathing. If you experience any allergic reactions after consuming fruits, consult your healthcare provider immediately.

It's important to note that some people may have cross-reactivity, meaning they are allergic to fruits related to other allergens. For example, people with pollen allergies may experience allergic reactions to certain fruits, such as apples, peaches, or cherries. The exact reasons for developing a fruit allergy during pregnancy aren't fully understood, but several factors might contribute like hormonal changes and weakened immune systems. Important to note: If you experience symptoms of a fruit allergy during pregnancy, it's crucial to consult with your OBGYN for proper diagnosis and management.

Conclusion

Fruits are an essential component of a healthy pregnancy diet. They provide essential vitamins, minerals, and antioxidants that support both maternal and foetal well-being. By incorporating a variety of fresh, seasonal fruits into your meals and snacks, you can nourish your body, satisfy your cravings, and enjoy the delicious flavours nature has to offer. Let us know in the comments - which is your favourite fruit to have in pregnancy? 

Disclaimer: This article is intended for informational purposes only and should not be considered as medical advice. Always consult with your OBGYN/ Dietician for personalised guidance.

References

1. American Journal of Clinical Nutrition. (2020). "Fruit Consumption and Risk of Preterm Birth."

2. Journal of Maternal-Fetal & Neonatal Medicine. (2019). "Fiber Intake and Gestational Diabetes Risk."

3. Journal of Nutrition. (2018). "Moderate Fruit Consumption and Pregnancy Satisfaction."

4. Indian Journal of Ophthalmology. (2017). "Beta-Carotene and Fetal Development."

5. International Journal of Food Sciences and Nutrition. (2019). "Guava Consumption and Digestive Health."

6. Journal of Ethnopharmacology. (2018). "Amla and Iron Absorption in Pregnant Women."