The Best Fruits to Eat during Pregnancy

Fruits have very important components that can help your baby get the best possible nourishment during gestation. We'll tell you which are the best fruits to eat during pregnancy below.
The Best Fruits to Eat during Pregnancy

Last update: 20 January, 2018

Ideally, women should eat at least 3 or 4 portions of fruit each day during pregnancy. Fruits provide various nutrients, fibers and vitamins that are very beneficial for the health of both the expectant mother and her developing baby.
Among the most important vitamins that fruits provide are beta carotene and vitamin C. Babies need beta carotene for the development of their cells, tissue, vision and immune system. Vitamin C is essential for the formation of your little one’s bones and teeth.

Fruits also possess collagen, potassium and folic acid. Collagen is important for the development of joint tissue. Potassium helps control blood pressure. And folic acid serves to prevent neural tube defects and contributes to your baby’s healthy birth weight.

Therefore, it’s important that you eat fruits regularly during your pregnancy. Of course, there are other foods you need to include in your diet as well, according to the specific needs of each woman and as recommended by your doctor.

The best fruits for pregnancy

The fibers in fruits and vegetables also provide various benefits for your body, including better intestinal function. They help to prevent constipation and hemorrhoids, which are common issues during pregnancy.

Below, we will go into detail regarding the fruits that are most recommended for pregnant women:

  • Apricots

One of the most frequent problems that women face during pregnancy has to do with the working of their intestines. Apricots have a high fiber content and help to get rid of constipation .

best fruits to eat during pregnancy
  • Raspberry

Raspberries are another one of the the most recommended fruits for pregnancy. They help improve the distribution of oxygen to your baby . They also provide vitamin C, quercetin and proanthocyanidin, protecting your baby’s tissues. This makes raspberries one of the most sought-after fruits for expectant mothers.

  • Strawberries

Strawberries are also very beneficial during gestation, as they help to improve circulation. They also provide a large amount of vitamin C. Vitamin C aids in the absorption of iron and strengthens our immune system. It’s a great fruit to have on hand while you’re pregnant.

  • Figs

Both fresh and dried figs are excellent options for mothers-to-be. Figs provide potassium and other minerals that increase the functioning of their nervous system and muscles. This helps prevent problems related to hypertension. 

  • Pineapple

Pineapples contain calcium, vitamin C and other nutrients whose main purpose is preventing anemia. Anemia is one of the most common problems that appears during pregnancy, and pineapples can help you avoid this issue. .

best fruits to eat during pregnancy
  • Apple

If you’re looking to stabilize your blood sugar levels during pregnancy, then apples are just what the doctor ordered. Apples help curb your cravings and control your growing appetite . That means you won’t eat so much chocolate or other foods that aren’t recommended while you’re expecting .

  • Pear

Pears are a natural diuretic, making them a very healthy option for future mothers. They help you avoid ups and down in your energy levels. They also help to control mood swings that are so typical during pregnancy, thanks to hormonal changes.

  • Watermelon

Watermelon is rich in lycopene and an antioxidant that protects the heart and  brain . Watermelon is one of the best fruits to eat during pregnancy, because it contains a large amount of water, as well as natural sugars.

  • Grapefruit

This fruit has a powerful alkaline and antioxidant effect on the body, which helps to combat free radicals. Free radicals are to blame for many illness we suffer from today. Grapefruit is also a citrus fruit that keeps the body’s pH levels balanced.

How much fruit should you eat during pregnancy?

Whenever possible, it’s best to consume 2 cups of fruit and 2 or 3 cups of vegetables each day. Here are some examples of serving ideas :

  • 1 cup of raw or cooked veggies
  • 1/2 cups of nuts
  • 1 cup of 100% fruit or vegetable juice
  • 1 medium or large fruit (1 orange, 1/2 large apple)
  • 2 medium sized bananas or 1 large banana
  • 1 cup of raw, canned or frozen fruit

“There are hardly any fruits you shouldn’t eat while you’re pregnant. However, you should avoid transgenic fruits and opt for organic

Consuming a variety of fruits while pregnant has many benefits for our health and provides a lot of nutrients that our baby needs to his developmentInclude them in your diet in the recommended amounts to receive all the benefits. 

You can also add fruits that are not on the list, though it’s always good to consult your doctor about fruits that may not be recommended during pregnancy .


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Gao Y., Sheng C., Xie RH., Sun W., et al., New perspective on impact of folic acid supplementation during pregnancy on neurodevelopment/autism in the offspring children – a systematic review. PLoS One, 2016.
  • Hartley L., May MD., Loveman E., Colquitt JL., Rees K., Dietary fibre for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev, 2016.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.