List of 20 Fruits to Eat During Pregnancy & What to Avoid

It’s beneficial to eat a variety of fruits during pregnancy, such as cantaloupe, honeydew, prunes, bananas, oranges, mangoes, and avocados, to support both the mother’s and baby’s health, as they are rich in vitamins, minerals, and fibre.
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3 min
16-May-2025


Eating fruits during pregnancy is essential for both the mother’s health and the baby’s development. Fruits are packed with vital vitamins, minerals, and antioxidants that support fetal growth and strengthen the immune system. Including a variety of fruits to eat during pregnancy also aids digestion, prevents constipation, and helps maintain proper hydration levels.
Including a variety of fresh fruits in a daily diet ensures a steady supply of fibre, folic acid, and essential nutrients, reducing the risk of birth defects and complications. Consuming seasonal and organic fruits is always the best choice to avoid harmful pesticides and preservatives.

A well-balanced diet with nutrient-rich fruits contributes to better foetal growth, stronger immunity, and overall maternal well-being. Knowing which fruits to eat and which to avoid can help expectant mothers make healthier dietary choices.

Benefits of eating fruit during pregnancy

During pregnancy, choosing nutrient-rich foods over empty calories is essential for both your health and your baby’s development. A 2013 study even suggests that regularly eating junk food while pregnant could influence your baby’s future preference for fatty and sugary foods.

Fruits and vegetables are natural powerhouses of essential nutrients. By adding a variety of them to your daily meals, you’re more likely to meet your body’s needs for vitamins, minerals, and fiber during pregnancy.

They’re also a great way to manage pregnancy-related constipation—a common issue for many. So next time you're grocery shopping, stock up on colourful produce. Your body (and baby) will thank you.

List of 20 fruits to eat during pregnancy

Including the right fruits to eat during pregnancy can boost fetal growth, improve digestion, and strengthen immunity. These fruits are rich in essential vitamins, fiber, and antioxidants that support both maternal health and baby’s development.

Cantaloupe

Cantaloupe is a hydrating fruit loaded with beta-carotene, which converts into vitamin A—vital for the baby's developing organs. It also provides potassium and folate, which are important for nerve function and preventing neural tube defects. Its high water content helps keep expecting mothers cool and hydrated, especially during hot months. Cantaloupe is also easy to digest and can curb nausea.

Honeydew

Honeydew melon is a sweet, hydrating fruit packed with vitamin C and potassium. It helps regulate blood pressure, supports tissue repair, and boosts immunity during pregnancy. Its natural sugar content provides a quick energy boost without spiking blood sugar levels drastically. Plus, its high water content aids in digestion and prevents dehydration, making it a soothing snack option.

Prunes

Prunes are dried plums known for their natural laxative properties, which help relieve constipation—a common pregnancy concern. Rich in fiber, iron, and antioxidants, prunes also help in maintaining hemoglobin levels and reducing the risk of anemia. A small serving can provide a nutritional punch and promote regular bowel movements during all pregnancy trimesters.

Bananas

Bananas are a pregnancy superfood loaded with potassium, vitamin B6, and fiber. They help in managing morning sickness, reducing swelling, and maintaining energy levels. The magnesium content also supports muscle relaxation and may reduce leg cramps common during pregnancy. Easy to carry and eat, bananas are a perfect on-the-go snack.

Oranges

Oranges are an excellent source of vitamin C, folate, and hydration. Vitamin C helps improve iron absorption and strengthens the immune system, while folate plays a key role in fetal brain and spinal cord development. The refreshing citrus flavor may also help reduce pregnancy-related nausea and fatigue.

Mangoes

Mangoes are rich in vitamin A, vitamin C, and antioxidants that help support fetal development and maternal immunity. Their natural sweetness can satisfy sugar cravings, while their fiber content aids digestion. However, portion control is essential, especially for those with gestational diabetes. Enjoy them fresh or blended into smoothies for a nutrient boost.

Avocados

Avocados are loaded with healthy fats, particularly monounsaturated fats, which are essential for fetal brain development. They also contain folate, potassium, and vitamin K. Eating avocados can help with leg cramps, promote heart health, and support overall fetal growth. Their creamy texture makes them ideal for spreads, salads, or smoothies.

Lemons

Lemons are great for reducing morning sickness and nausea due to their tangy flavor. They’re also a good source of vitamin C, which aids in iron absorption and boosts immunity. Adding lemon to water or meals can keep you hydrated and improve digestion during pregnancy, while offering a refreshing citrus zing.

Blueberries

Blueberries are packed with antioxidants, fiber, and vitamin C—all essential during pregnancy. These berries support brain development, enhance immunity, and help maintain healthy skin and tissue growth in the baby. They’re also low in calories and sugar, making them a safe and smart snacking option for expecting moms.

Apples

Apples are a fiber-rich, low-calorie fruit that aids in digestion and helps control blood sugar levels. They’re also a good source of vitamin C and potassium. Eating apples during pregnancy can reduce the risk of asthma and allergies in children, making them a nutritious, satisfying snack with long-term benefits.

Apricots

Apricots are small but mighty, rich in vitamins A, C, and E, along with iron and fiber. They help improve hemoglobin levels and promote skin and eye development in the baby. Their natural sweetness can satisfy sugar cravings in a healthier way, making them an ideal in-between-meals treat.

Pears

Pears are rich in fiber, potassium, and folate, making them excellent for digestion, blood pressure regulation, and fetal development. Their hydrating nature and mild sweetness make them gentle on the stomach, especially for women struggling with nausea or heartburn. Pears can be enjoyed fresh, stewed, or added to salads.

Pomegranates

Pomegranates are antioxidant powerhouses loaded with iron, vitamin C, and potassium. They support blood flow, boost immunity, and aid in preventing anemia. The crunchy seeds provide a fun texture, while also improving heart health and supporting placenta function—making them a nutrient-dense addition to a pregnancy diet.

Guava

Guava is an excellent source of vitamin C, folate, and dietary fiber. It helps regulate blood pressure, supports digestion, and strengthens immunity. The fruit’s nutrients also aid in fetal nervous system development. Guava can be eaten raw, juiced, or blended into smoothies for a tangy and healthful twist.

Dried Fruit

Dried fruits like figs, apricots, and raisins are nutrient-rich and convenient to carry. They provide concentrated sources of iron, fiber, potassium, and antioxidants. While they help with constipation and anemia, it’s important to consume them in moderation due to high natural sugar content. Opt for unsweetened varieties for a healthier choice.

Kiwi

Kiwis are loaded with vitamin C, vitamin K, and folate. They aid in iron absorption, support immune health, and help prevent neural tube defects in the fetus. The natural enzymes in kiwi also support digestion. Their sweet-tart taste can be refreshing, especially for moms dealing with pregnancy-related bloating.

Watermelon

Watermelon is a refreshing fruit packed with water, vitamin C, magnesium, and antioxidants like lycopene. It keeps you hydrated, helps reduce swelling, and soothes acid reflux. The natural sugars offer an energy boost, while its cooling effect can alleviate heat-related discomfort during pregnancy, especially in the third trimester.

Musk Melon

Musk melon is rich in vitamin A, C, and folate, essential for fetal vision, skin health, and brain development. Its high water content aids in hydration and digestion. It also has a soothing effect on the stomach and can be a perfect mid-day snack to beat heat and morning sickness.

Dates

Dates are rich in natural sugars, iron, fiber, and potassium. They help improve energy levels, promote natural labor when consumed in the third trimester, and support digestion. Just 4–6 dates a day can boost nutrient intake and act as a natural remedy for constipation during pregnancy.

Dragon Fruit

Dragon fruit is an exotic choice packed with fiber, vitamin C, and iron. It aids in digestion, supports red blood cell production, and helps regulate blood sugar levels. Its antioxidants help combat free radicals and boost immunity. The vibrant appearance and mild taste also make it a pregnancy-friendly treat.

Why fruits are essential during pregnancy

Fruits are a natural source of essential nutrients that promote a healthy pregnancy. They provide vitamins, minerals, and fibre, which help in digestion, prevent constipation, and regulate blood pressure.

Many fruits contain folic acid, which is crucial for foetal brain and spinal cord development. Fruits like oranges, bananas, and apples help strengthen immunity and maintain energy levels. The antioxidants found in fruits reduce oxidative stress and support cellular development.

Hydration is another significant benefit, as fruits with high water content, like watermelon and cucumbers, keep the body well-hydrated. Proper hydration prevents issues like urinary tract infections, which are common during pregnancy.

Regular consumption of fresh fruits can help control gestational diabetes by maintaining stable blood sugar levels. Including a variety of fruits in the diet ensures a well-rounded intake of necessary nutrients, benefiting both the mother and the baby.

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Best fruits for first, second, and third trimester

Each trimester of pregnancy has different nutritional needs, and certain fruits provide better support during specific stages.

First trimester

Citrus fruits like oranges and lemons help with morning sickness. Bananas provide energy and regulate blood pressure, while pomegranates offer iron to prevent anaemia.

Second trimester

Apples improve digestion, while pears provide dietary fibre. Berries like strawberries and blueberries contain antioxidants that support brain development. Mangoes offer vitamin A, essential for foetal growth.

Third trimester

Watermelon helps with hydration and reduces swelling. Figs and dates supply natural sugars for energy and ease labour. Kiwi provides vitamin C, which supports the immune system and enhances iron absorption.

Including these fruits throughout pregnancy ensures a balanced intake of necessary vitamins and minerals, promoting a smooth and healthy pregnancy journey.

Best fruits to eat during pregnancy in summer

Including seasonal fruits to eat during pregnancy can keep you cool and hydrated during summer while boosting nutrition. Here are some summer-friendly options:

  • Watermelon – Helps with hydration and reduces swelling.
  • Mangoes – High in vitamin A and C; enjoy in moderation.
  • Muskmelon – Soothes acidity and supports digestion.
  • Litchis – Rich in vitamin C and antioxidants.
  • Coconut water with pulp – Natural electrolytes and fiber.
  • Berries – Cool, low-calorie, and antioxidant-rich.

These fruits not only refresh you but also nourish your baby during the hot months.

Which fruits are safe to eat during pregnancy with gestational diabetes?

Managing blood sugar is key, so focus on low-GI fruits to eat during pregnancy with gestational diabetes. Safe options include:

  • Apples – High fiber, low glycemic load.
  • Pears – Slow sugar release, supports digestion.
  • Kiwis – Rich in vitamin C, low in sugar.
  • Berries – Blueberries, strawberries are antioxidant-rich and diabetes-friendly.
  • Guava – Controls blood sugar and supports metabolism.

Stick to whole fruits, avoid fruit juices, and eat fruits between meals for better glucose control during pregnancy.

Fruits to eat at night during pregnancy

Choosing the right fruits to eat during pregnancy at night can improve digestion and promote restful sleep. Try these gentle, non-bloating fruits:

  • Bananas – Rich in magnesium, help reduce leg cramps.
  • Pears – Aid digestion and prevent night-time acidity.
  • Cherries – Contain melatonin, promote better sleep.
  • Apples – Light, fiber-rich, and satisfying.
  • Papaya (ripe only) – Aids digestion, safe when fully ripe.

Consume them an hour before bed to avoid discomfort and keep nighttime snacking healthy and beneficial.

Nutrients in fruits that benefit pregnant women

Fruits contain essential nutrients that support both maternal health and foetal development.

  • Folic acid – Prevents neural tube defects and supports brain development.
  • Vitamin C – Strengthens the immune system and enhances iron absorption.
  • Fibre – Aids digestion and prevents constipation, a common pregnancy issue.
  • Iron – Reduces the risk of anaemia and supports oxygen transport.
  • Potassium – Helps maintain blood pressure and prevents muscle cramps.
  • Calcium – Supports the baby’s bone and teeth formation.
  • Antioxidants – Protect cells from oxidative stress and support overall development.

A diet rich in these nutrients helps in maintaining a healthy pregnancy and reducing potential complications.

How much fruit should pregnant women eat daily


Pregnant women should aim for 2 to 4 servings of fruit daily to ensure a balanced intake of essential nutrients. Each serving can include one medium-sized fruit, half a cup of chopped fruit, or a glass of fresh fruit juice.

  • Variety is key – Eating different fruits provides a mix of nutrients.
  • Portion control – Too much fruit can lead to excess sugar intake, affecting blood sugar levels.
  • Include fibre-rich fruits – Apples, pears, and bananas aid digestion.
  • Stay hydrated – Fruits like watermelon and oranges help maintain fluid balance.
  • Avoid processed fruit juices – They contain added sugars and preservatives, reducing their nutritional value.

Maintaining the right quantity and variety of fruits in the daily diet ensures a healthy pregnancy while preventing complications like gestational diabetes and constipation.

Fruits to avoid during pregnancy and their risks

While most fruits are beneficial, some should be avoided or consumed in moderation.

  • Papaya – Unripe papaya contains latex, which may cause uterine contractions.
  • Pineapple – Contains bromelain, which can soften the cervix and lead to early labour.
  • Grapes – May contain pesticides and resveratrol, which can affect pregnancy hormones.
  • Excess mangoes – High sugar content can spike blood sugar levels.
  • Canned fruits – Often contain preservatives and added sugars, reducing nutritional value.

Being mindful of these fruits helps prevent potential pregnancy risks while ensuring a safe and healthy diet.

Tips for choosing fresh and organic fruits during pregnancy

Selecting the right fruits ensures maximum nutritional benefits and reduces exposure to harmful chemicals.

  • Buy seasonal fruits – They are fresher and contain more nutrients.
  • Choose organic options – Reduces the risk of pesticide exposure.
  • Wash fruits thoroughly – Removes dirt, bacteria, and pesticide residues.
  • Check ripeness – Avoid overripe or underripe fruits as they may cause digestive issues.
  • Store fruits properly – Keep them in a cool, dry place or refrigerate them to maintain freshness.
  • Avoid pre-cut fruits – They may be exposed to bacteria and contaminants.

Making informed choices about fruit selection enhances maternal and foetal health, ensuring a safer pregnancy.

Conclusion

Eating fruits during pregnancy ensures a steady supply of essential nutrients that support the baby’s growth and the mother’s well-being. A balanced intake of fresh, organic, and seasonal fruits provides vital vitamins, minerals, and fibre, reducing pregnancy-related complications like constipation, high blood pressure, and anaemia.For those seeking a convenient and reliable way to explore health insurance plans, consider Bajaj Finance Insurance Mall. We partner with numerous insurers, providing a diverse selection of health plans to cater to varying needs and budgets. Our online platform allows you to effortlessly compare policies, and select the ideal plan to safeguard your health and finances. With Bajaj Finserv, securing the right health insurance coverage is a hassle-free and informed decision.

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Frequently asked questions

What are the best fruits to eat during pregnancy?
Fruits like bananas, oranges, apples, mangoes, and pomegranates are excellent for pregnancy. They provide essential vitamins, minerals, and fibre, supporting foetal growth and maternal health. Eating a variety of fresh, seasonal fruits ensures balanced nutrition and helps prevent common pregnancy issues like constipation and dehydration.
Can eating too much fruit during pregnancy be harmful?
Yes, excessive fruit intake can increase sugar levels, leading to gestational diabetes or weight gain. Some fruits may also cause digestive discomfort. Moderation is key—pregnant women should balance fruit consumption with proteins, healthy fats, and whole grains to ensure a well-rounded diet. Consulting a doctor for dietary guidance is recommended.
Which fruits help with morning sickness?
Citrus fruits like lemons and oranges, along with bananas and watermelons, can ease nausea. These fruits provide hydration, essential vitamins, and a refreshing taste that helps reduce morning sickness. Ginger-infused fruit juices or smoothies can also be beneficial in soothing the stomach.
Are citrus fruits safe for pregnant women?
Yes, citrus fruits like oranges, lemons, and grapefruits are safe and highly beneficial during pregnancy. They provide vitamin C, boost immunity, aid digestion, and help with nausea. However, consuming them in excess may cause acidity, so moderation is essential for avoiding discomfort.
Is it OK to eat fruit every day while pregnant?

Yes, it’s perfectly safe—and highly recommended—to eat fruit every day during pregnancy. Fruits provide essential vitamins, fiber, antioxidants, and hydration. Choose a mix of fresh seasonal fruits and limit high-sugar options like mangoes or grapes in moderation. Stick to whole fruits instead of juices to manage sugar intake and get more fiber.

Which food is good for baby heartbeat during pregnancy?

To support a healthy fetal heartbeat, eat foods rich in:

  • Folic acid (leafy greens, oranges, legumes)
  • Omega-3 fatty acids (flaxseeds, walnuts, fish like salmon)
  • Magnesium & potassium (bananas, avocados, nuts)
  • Lean proteins (eggs, pulses, dairy)
These nutrients aid the development and rhythm of the baby’s heart from early stages.

Is cucumber good for a pregnant woman?

Yes, cucumbers are safe and beneficial during pregnancy. They're hydrating, low in calories, and help prevent constipation. Cucumbers also reduce swelling due to their high water content and provide vitamin K and antioxidants. Always wash cucumbers thoroughly before eating to avoid exposure to any surface bacteria or chemicals.

Is mango good for pregnancy?

Yes, mangoes are good for pregnancy when eaten in moderation. They're rich in vitamin A, C, and antioxidants, which support immunity and fetal development. However, due to their high natural sugar content, avoid overconsumption—especially if you have gestational diabetes. Stick to fresh, ripe mangoes and avoid artificially ripened ones.

When to start drinking milk during pregnancy?

You can start drinking milk from the first trimester itself. It provides calcium, protein, and vitamin D—important for fetal bone and muscle development. Choose pasteurized milk or alternatives like almond or oat milk (fortified with calcium) if you're lactose intolerant. Aim for 1–2 servings daily, ideally in the morning or evening.

Which dry fruit is good for pregnancy?

Several dry fruits are excellent during pregnancy, including:

  • Almonds – Rich in calcium, fiber, and protein
  • Walnuts – Contain brain-boosting omega-3s
  • Dates – Support natural labor in the third trimester
  • Raisins – Help boost iron levels and digestion
Consume in moderation (a small handful daily) to avoid excess sugar or calories.

What to avoid when pregnant?

Here’s a quick list of foods and habits to avoid during pregnancy:

  • Raw or undercooked meat, eggs, and seafood
  • Unpasteurized dairy products
  • Caffeine in excess (limit to 200 mg/day)
  • Alcohol and tobacco
  • High-mercury fish (shark, swordfish)
  • Processed junk foods
Always read food labels and consult your doctor for personalized advice.

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