Eating various fruits during pregnancy as part of a balanced diet can benefit both the pregnant person and the baby. Some of the best fruits include pomegranates, apricots, and oranges.

A nutritious diet is essential for a person’s overall health. It helps the body function effectively and reduces the risk of some diseases.

A healthy diet should include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Some fruits are particularly beneficial during pregnancy.

A slice of lemon in a glass of water. -1Share on Pinterest
Laurens Kaldeway/500px/Getty Images

Eating a healthful, varied diet is particularly important during pregnancy. The right nutrients can help the fetus develop and grow as it should. A balanced, healthy diet can also help prevent pregnancy and birth complications.

Snacking on fruit can also be a great way to boost vitamin intake and curb sugar cravings. Fresh fruit, such as berries, bananas, apples, and citrus fruits, contains vitamins A and C, potassium, and fiber.

Eating more dietary fiber during pregnancy can lower the risk of glucose intolerance and preeclampsia, achieve a healthy gestational weight, and prevent constipation.

It is best to opt for fresh fruits and juices, as they are better for a person’s health than frozen or canned fruits. A person should also try to avoid juices that have sugar or sweeteners added.

As part of a healthy diet, regular consumption of various fruits and vegetables, especially apricots, can help prevent chronic disease and maintain better health.

Apricots contain:

All of these nutrients help with the baby’s development and growth. Iron can prevent anemia, and calcium helps bones and teeth grow strong.

Berries include:

  • strawberries
  • blueberries
  • raspberries
  • blackberries

These fruits are high in antioxidants, vitamin C, and fiber. Vitamin C can also help with iron absorption. Strawberries also contain lots of water, so they are an excellent source of hydration.

Bananas are a great source of potassium, an essential nutrient that helps cells function normally.

Potassium can also help counter the effects of salt (sodium) and maintain a healthy blood pressure, which is important in preventing preeclampsia.

Bananas are also easy on the stomach for people who experience nausea as a pregnancy symptom.

Oranges and citrus fruits are particularly high in vitamin C and folate. Folate is crucial early in pregnancy for preventing neural tube defects.

They also have a high water content, which can help with hydration.

Examples of other citrus fruits include:

  • grapefruits
  • mandarins
  • tangerines
  • clementines
  • pomelos
  • kumquats

People can also add slices of lemon or lime to water for a refreshing and hydrating drink.

Mangoes are rich in vitamin A, vitamin C, and folate. They are also a good source of vitamin B6, fiber, and copper.

One paper showed that adults who included mangoes in their diet had significantly higher daily intakes of dietary fiber, magnesium, potassium, folate, and vitamins A, B12, C, and E, while consuming notably less added sugar, sodium, and cholesterol compared to those who did not eat mangoes.

Pears provide lots of the following nutrients:

  • fiber
  • potassium
  • folate

Getting plenty of fiber in a pregnancy diet can help ease constipation, a common pregnancy symptom.

Research suggests that drinking pomegranate juice may help to decrease the risk of injury to the placenta.

Avocados are a good source of:

  • vitamins C, E, and K
  • monounsaturated fatty acids
  • fiber
  • B vitamins
  • potassium
  • copper

Avocados contain healthy fats that provide energy. They also boost the cells responsible for building the skin and brain tissues of the developing baby.

The potassium in avocados can relieve leg cramps, another common symptom during pregnancy, particularly in the third trimester.

A person can try having sliced or smashed avocado on toast with a squeeze of lemon as a healthy snack.

Eating plenty of grapes can boost people’s intake of:

The nutrients in grapes can help to aid the biological changes that occur during pregnancy.

They contain immune-boosting antioxidants, such as flavonol, tannin, linalool, anthocyanins, and geraniol, which also help prevent infections.

Apples are packed with nutrients to help a growing fetus, including:

  • vitamins A and C
  • fiber
  • potassium

The following nutrients occur in dried fruit:

  • fiber
  • vitamins and minerals
  • antioxidants

Dried fruit contains all the same nutrients as fresh fruit. Therefore, pregnant people can get their RDA of vitamins and minerals by eating portions of dried fruits smaller than the equivalent amount of fresh fruits.

However, it is important to remember that dried fruit can be high in sugar and does not contain the water content that fresh fruit does. This means that it does not aid digestion.

Pregnant people should only eat dried fruits in moderation and should avoid candied fruits altogether.

It is best to eat dried fruits in addition to fresh fruits, rather than instead of them.

Cherries contain antioxidants like anthocyanins and vitamin C, which help reduce inflammation and protect cells from damage.

Antioxidants also support the immune system, which is vital because pregnancy naturally lowers immune defenses.

Cherries, especially tart cherries, naturally contain melatonin, a hormone that regulates sleep.

Since many pregnant people experience insomnia, eating cherries or drinking tart cherry juice might help improve sleep patterns naturally and safely.

Watermelon is a light and easy snack with a high water content, which helps with hydration and can prevent dehydration-related complaints like headaches and swelling.

It also contains vitamins A, C, and magnesium. Cold watermelon can be a refreshing and easy-to-tolerate snack for when people feel nauseous, especially in the first trimester.

Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

The advice for pregnant people is to aim for 2-3 servings of fruit a day, and to vary these as much as possible. Fruit can be fresh, canned, frozen, or dried.

As a general rule, a serving of fruit is:

  • one piece of fruit, for fruits that are larger than the size of a tennis ball
  • one cup of chopped fruit

Eating plenty of fruit and vegetables during pregnancy provides pregnant people with adequate nutrition to support their developing baby.

It should also minimize the risk of certain diseases and defects and help nourish the body.

There is no particular fruit that pregnant people should avoid.

However, some fruits have a high sugar content, and certain forms of fruit, such as juices and dried fruits, are often significantly higher in sugar and calories than their fresh counterparts.

Buying organic fruit ensures that it has not been exposed to fertilizers and pesticides that could damage its quality. If organic fruit is not an option, non-organic fruit is still better than eliminating fruit from the diet altogether.

It is essential to remove any pesticides and bacteria that might be present on fruit by washing it thoroughly before eating it. People should take other safety precautions by:

  • removing areas of bruised fruit, which are more likely to contain bacteria
  • storing fruit in a separate area of the fridge to any raw meat products
  • avoiding precut melons
  • only drinking pasteurized or boiled fruit juice

Fruits are an excellent source of nutrients that are essential during pregnancy. Fruits can provide vitamins, folate, fiber, and more, which all help to keep the pregnant person and baby healthy and relieve some of the common symptoms of pregnancy.

Pregnant people should aim to consume 2-3 servings of fruit each day. The fruits listed in this article are particularly good choices during pregnancy.

Pregnant people should also limit their intake of dried fruits and fruit juices as these can be high in sugar and calories than fresh types.