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10 Best Healthy Fruits to Eat During Pregnancy & What to Avoid
Updated on
- Written by Christine VanDoren, Nutritionist
Medically reviewed by
Dr G. Michael DiLeo, MD
Fruits to eat during pregnancy are also important. When you’re pregnant you want to make healthy choices, not only for yourself but for your child as well. So nutrition is doubly important now! In fact, it’s triply important, because you are supporting three separate metabolisms–you, your baby, and the unique combined physiology that is your pregnancy (you + baby).
You also want tasty options that help you feel your best. In addition, morning sickness can sometimes be a nuisance, especially during the first trimester, so food takes on added significance. For more specific advice, talk to your doctor and dietitian about what to eat when pregnant.
For most women, a balanced and plant-based[1] diet and prenatal vitamins provide what you need for a healthy pregnancy. There are special considerations for iron when red meat is not part of your diet, especially since the amount of iron supplied by fruit cannot compare to that from a meat diet. But take heart, adding vegetables comes to the rescue! In addition, include the right fruits to eat during pregnancy to provide essential nutrients and natural sweetness during this critical time.
Benefits of Eating Fruit During Pregnancy
Pregnant women understand the value of eating quality food choices that provide needed fiber, vitamins, and minerals. Junk food full of salt, fat, sugar, or processed ingredients won’t do you or your baby any good. Studies show that when pregnant women feast on such empty calories, they set their children up for lifelong issues[2] with similar bad eating choices. Your kids might then struggle with a preference for processed food leading to unhealthy weight gain as they age.
So it’s not important for you to make healthy choices only for yourself while carrying a baby to term. Eating right, including healthy fruits, equips your child with good habits from the very beginning. Food that comes from the ground can provide many important and essential nutrients. Choices that are good for you and your baby help prevent complications of your interaction with your baby, e.g., pre-eclampsia, gestational diabetes, hypertension, etc., protecting that third physiology–you + baby as “the pregnancy,” itself.
So, what about fruits, exactly? For example, are cherries good for pregnancy? Yes! They come packed with vitamin C and melatonin. This helps you sleep better and aids in the baby’s brain development.
All kinds of fruits can help you feel good, too. That tangy or sweet burst of natural sweetness can put a smile on your face! Smiles come from the right neurotransmitters in your brain, so you’re supporting your mental health. Fruit also helps you stay regular and provides energy when you need it most.
The preference is to choose fresh fruits and organic varieties for optimum benefits. However, if you can’t get to a farmer’s market or have no access to a well-stocked produce section where you live, don’t fret. Frozen and canned fruit is better than nothing. Dried fruit can also work. In fact, some of these options may be preferable because, stored, they last a lot longer.
What other fruits should you eat?
Best Fruits You Should Eat During Pregnancy
Apples
Some nutrients you’ll enjoy when adding apples to your pregnancy diet include
- Fiber
- Potassium
- Vitamin C
- Vitamin A
- Pectin
Apples help you stay regular, fight illness, and digest food more easily. They’re also less expensive than other fruits. After thorough washing, eat the apple peel, too, for maximum benefit.
Carry them with you for a quick and easy snack. Other ideas? Mix them with walnuts and a little apple juice and store them in the fridge for when you get hungry. Add them to salads, make delicious pies, or dip them in almond or peanut butter. If you enjoy cooking, consider making homemade applesauce, stewed apples, or apple chips.
Apricots
Apricots last longer if they’re the dried variety. These tasty treats come with
- Magnesium
- Folic Acid
- Potassium
- Calcium
- Iron
Pregnancy cravings for something sweet can often drive women toward unhealthy options. Try some apricots instead. They’re naturally sweet and good for you, too. Sprinkle them on yogurt with some flax seed, mix with granola and coconut flakes, or eat some by themselves whenever that craving comes on.
For those with some time, apricot preserves are always a treat. You can also mash them with honey, olive oil, onion, vinegar, and seasonings to marinate chicken or lean meat.
Constipation can be an issue during many pregnancies, so eating foods that help keep the bowels moving regularly is helpful. Apricots, dried or canned, will aid your digestive system in this way. As always, eat fruits while drinking plenty of water to stay hydrated.
Avocadoes
Yep, avocados are fruit! They’re also specifically helpful foods to eat during pregnancy because they come with healthy fats and
- Vitamin C
- Vitamin B
- Vitamin K
- Fiber
- Magnesium
Avocados help pregnant women who suffer from nausea and leg cramps. They supply choline that aids in fetal brain and nerve development[3], and they’re also delicious.
Cut up fresh avocados and add them to salads, nachos, tacos, omelets, sandwiches, and rice bowls. You could also smash and spread them on whole-grain toast or bagels. Add some spices to the mix and enjoy guacamole with chips. Try throwing them into the blender for creamier smoothies.
Bananas
Who isn’t a fan of bananas? Their superpower is as a potassium provider, but they also give you
- Fiber
- Vitamin B6
- Choline
- Vitamin A
- Vitamin C
Bananas help prevent constipation, nausea, diarrhea, and vomiting. Your gut could use at least one banana every day during pregnancy. Chop it up and add it to your cereal, oatmeal, granola, or just eat it plain. Cut several in quarters and freeze them if you like bananas in your smoothies. You can also add them to peanut-butter sandwiches for a delicious lunch.
Blueberries
Enjoy blueberries and benefit from
- Potassium
- Vitamin C
- Antioxidants
- Folate
- Fiber
They will help you prevent or counteract hypertension and certain infections. In addition, you’ll get a stronger immune system and more regular digestion as a result of adding these to your diet. How to eat them? Plain blueberries by themselves fulfill most snack requirements because they’re easy and delicious.
Sprinkle them on top of yogurt, oatmeal, or cereal in the morning. Throw them into smoothies or milkshakes. You can also use them to make whole-grain muffins, pancakes, or pies. Mix them with bananas, strawberries, and melons for a fruit plate any time of day to enjoy.
Lemons
This tart treat comes with valuable
- Vitamin C
- Vitamin B6
- Potassium
While eating lemons directly isn’t advised because the acid isn’t good for your teeth, you can enjoy lemons in other ways. They keep you regular and reverse symptoms such as nausea or vomiting.
Cut up lemons and add them to your chicken and fish dinners. Put them in your tea along with cinnamon sticks and a tiny bit of honey. Add them to water or iced tea for added flavor. You can also enjoy fresh lemonade, lemon pies, and lemon pudding.
Mangoes
This delicious South American fruit is a great source of
- Vitamin C
- Vitamin A
- Beta-carotene
- Folic Acid (folate)
- Choline
Certain vitamin deficiencies result in lower immunity and a higher risk of complications during labor. Mangoes can help you avoid this as well as diarrhea and respiratory ailments with an ample supply of valuable nutrients.
This fruit’s sweetness also makes it an ideal dessert choice. Mash it up with other fruits for a delicious smoothie. You can also chop it up for a topping on yogurt or waffles. Do you enjoy mangoes with a meal? Add mango chunks to turkey wraps or as an ingredient when cooking chicken or fish.
Oranges
Oranges balance your daily fruit intake with plenty of
- Water
- Folic Acid (folate)
- Vitamin C
Oranges keep you hydrated and provide what your body needs to prevent congenital disabilities involving your baby’s brain and spinal cord (specifically, the folic acid). Peel these goodies and eat them plain for plenty of fiber and sweetness. You can also add them to salads, fruit cups, and tasty chicken recipes for dinner.
Pomegranates
Pomegranates also contain a lot of folic acids (folate), which help to prevent neural tube defects. They also contain
- Antioxidants
- Vitamin C
- Vitamin K
Like all fruits, the pomegranate benefits your growing baby. You’ll also enjoy how it benefits your skin by helping your natural glow shine through.
Pomegranates contain edible seeds that you remove by cutting the top or outside of the fruit. The white area around the seeds tastes somewhat bitter, so scoop around it to remove the seeds with a spoon and enjoy them plain. You can also sprinkle them on salads, yogurt, or oatmeal. Smash them up in your favorite smoothie or on top of avocado toast.
Strawberries
Strawberries contain healthy nutrients like
- Vitamin C
- Potassium
- Folic Acid
- Fiber
- Iron
They boost a pregnant woman’s immunity as well as her digestion system. Iron and folic acid help the developing baby as well. If you’re avoiding red meat in a plant-based diet, alternate foods containing iron become very important. Strawberries by themselves taste scrumptious. You can also use them as the main ingredients in strawberry shakes, smoothies, and shortcakes. Cut them up and include them in certain green and fruit salads. You can also pair them with dark chocolates, which add antioxidants, for a special treat every now and then.
Fruits NOT to Eat During Pregnancy
Grapes
A popular question is, “Can you eat grapes while pregnant?”
Many dietitians and doctors say that grapes and pregnancy do not go together. Even though they contain a good amount of fiber and water, they also contain resveratrol. According to a 2014 study[4], this antioxidant can be a toxic “pro-oxidant” that contributes to the risk of congenital disabilities in either high or moderate amounts over longer periods. Such pro-oxidative properties are the opposite of anti-oxidative properties and have implications from pregnancy to cancer to aging. It is best to avoid it while pregnant or nursing.
Papaya
Ripe papaya, peeled and seedless, is considered safe for pregnant women and a good source of vitamins A, C, and E. However, unripe papayas may cause trouble[5]. Traces of latex inside the fruit may bring on premature labor. You also don’t want to ingest the papaya skin and seeds if you’re pregnant or nursing.
Pineapples
Pineapples, while a delicious and popular fruit, contains an enzyme called bromelain. This can aid digestion, but high amounts may cause a pregnant woman’s cervix to soften as a result of stimulating contractions[6]. This can lead to premature dilation and subsequent delivery of your baby pre-term. Some doctors say this is one of those fruits to eat during pregnancy’s first trimester only when the structural integrity of your cervix is its strongest, and the muscular contraction abilities of your uterus (womb) are not well established.
How Much Fruit Should a Pregnant Woman Eat?
Every pregnant woman is different. Consult with your personal doctor or dietitian for specific guidelines. Generally speaking, most doctors recommend between two to four servings of fruit daily. One serving is typically a medium-sized piece that’s no bigger than a balled-up sock.
Safety Tips to Eat Fruits During Pregnancy
Keep these tips in mind when eating fruits during your pregnancy:
- Choose whole fruit when you can rather than fruit juice. The juicing process removes important pulp and fiber[7] from the fruit. Juice is also more concentrated and full of sugar (in concentration and amount). This raises your blood sugar, adding to your already higher risk for pregnancy-induced gestational diabetes by making it harder to control, with its subsequent complications (large baby, infections, increased risk of C-section, etc.).
- Eat organic fruit if you can to avoid ingesting pesticides and other chemicals you don’t need.
- Wash fruit thoroughly before eating it with soap and water for the same reason (removing pesticides and other chemicals).
- Cut well around spoiled areas to avoid bacteria.
- Store fruit in the fridge or freezer in its own area away from raw meat.
The Bottom Line
Eating fruit in moderation, along with other good foods to eat during pregnancy, week-by-week will benefit you and your baby. Whether you choose fresh fruit, frozen fruit, or fruit from a can without added sugar, you still get all the helpful vitamins and minerals you need. As always, consult with your personal medical team about how to create a healthy pregnancy diet.
+ 7 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Physicians Committee for Responsible Medicine. (2022). Pregnancy. [online] Available at: https://www.pcrm.org/good-nutrition/plant-based-diets/pregnancy#:~:text=A%20plant%2Dbased%20diet%20is,and%20your%20developing%20baby%20need.
- Gugusheff, J.R., Ong, Z.Y. and Muhlhausler, B.S. (2012). A maternal ‘junk‐food’ diet reduces sensitivity to the opioid antagonist naloxone in offspring postweaning. The FASEB Journal, [online] 27(3), pp.1275–1284. doi:10.1096/fj.12-217653.
- Zeisel, S.H. (2006). Choline: Critical Role During Fetal Development and Dietary Requirements in Adults. Annual Review of Nutrition, [online] 26(1), pp.229–250. doi:10.1146/annurev.nutr.26.061505.111156.
- Salehi, B., Mishra, A., Nigam, M., Sener, B., Kilic, M., Sharifi-Rad, M., Fokou, P., Martins, N. and Sharifi-Rad, J. (2018). Resveratrol: A Double-Edged Sword in Health Benefits. Biomedicines, [online] 6(3), p.91. doi:10.3390/biomedicines6030091.
- Kaiserpermanente.org. (2016). Pregnancy: Avoiding Papaya. [online] Available at: https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=tn9779
- Irianti, S., Hartiningsih, S.S. and Suwardi, A. (2019). The Effect Of Consuming Pineapple Juice (Ananas Comusus [L] Mer) Towards The Duration Of The Stage I Latent Phase. Jurnal Ners dan Kebidanan Indonesia, 7(1), p.6. doi:10.21927/jnki.2019.7(1).6-10.
- Mayo Clinic. (2021). What to know before you juice. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020#:~:text=Juicing%20extracts%20the%20juice%20from,is%20lost%20during%20most%20juicing.
Written by:
Christine VanDoren, Nutritionist
Medically reviewed by:
Medically reviewed by:
