Last Updated on May 8, 2023 by Shabnam Sengupta
Eating foods that are high in fibre during pregnancy can have many benefits for both the mother and the developing baby. Some of these benefits include increasing the diversity of gut bacteria, which can improve overall gut health and digestion, lowering the risk of developing conditions like high blood sugar and high blood pressure (pre-eclampsia), helping the mother achieve appropriate weight gain during pregnancy, and preventing constipation. To achieve these benefits, it is recommended that pregnant women consume a minimum of 28 grams of dietary fibre per day. Eating more fruits and vegetables, especially guava and bananas, can help increase fibre intake and improve overall nutrition during pregnancy.
Which fruits are healthy for pregnant women?
While it is generally safe for pregnant women to consume fruits, it is important to remember that moderation is crucial. All fruits offer important nutritional benefits, but it is important to consume them in appropriate amounts to ensure a balanced and healthy diet for both the mother and baby.
Oranges
Iron deficiency can result in anaemia among pregnant women, causing symptoms such as fatigue, weakness, and shortness of breath. A 2020 study found that consuming iron supplements with orange extract significantly increased haemoglobin levels in anaemic pregnant women.
Banana
A 2017 study was conducted to determine the impact of consuming Ambon banana on reducing blood pressure in pregnant women with preeclampsia. The sample size consisted of 20 pregnant women, with 10 participants receiving the intervention and the other 10 serving as a control group. The results of the study indicated that consuming bananas significantly reduced both systolic and diastolic blood pressure by 10 mmHg in pregnant women with preeclampsia.
Guava
During pregnancy, hemodilution can lead to physiological anaemia in women with low haemoglobin levels. Many pregnant women suffer from mild-moderate anaemia. A study was conducted in November 2020 to investigate the effectiveness of guava in increasing haemoglobin levels in anaemic pregnant women. The study found that combining guava juice with iron tablet therapy was effective in increasing haemoglobin levels.
Red grapes
Diabetes during pregnancy can result in various complications such as foetal macrosomia, congenital anomalies, preeclampsia, and gestational hypertension, with oxidative stress and inflammation being major contributors. Resveratrol, a polyphenolic compound found in red grape skin, exhibits anti-inflammatory and antioxidant properties. There is some indication that resveratrol may have potential therapeutic benefits in addressing diabetic complications during pregnancy.
Pomegranate
The effectiveness of pomegranate syrup in reducing nausea and vomiting during pregnancy was studied. The study administered pomegranate syrup to pregnant women and found that it was more effective than a placebo in reducing the severity and frequency of symptoms. The authors suggested that pomegranate syrup and other natural remedies may be safe and effective for managing these symptoms, but further research is necessary to ensure their long-term safety.
What are the standard dietary recommendations for pregnant ladies?
The dietary recommendations for pregnant women are similar to those for other adults, but with a few exceptions. A healthy and balanced diet based on the ICMR National Institute of Nutrition panel is recommended, with an emphasis on iron- and folate-rich foods, vitamin D supplements, and weight gain of 10-12 kg during pregnancy. Folic acid supplements are advised before and during the first 12 weeks of pregnancy to reduce neural tube defects. The FSSAI panel has established dietary reference values for nutrients and energy, and pregnant women are advised to consume plenty of iron-rich foods, pay attention to food hygiene, limit alcohol and caffeine intake, avoid high-retinol foods, and consume at least two portions of fish per week. The Indian Council of Medical Research (ICMR) and the Ministry of Women and Child Development have collaborated to create a strategic plan that provides guidance to pregnant women on how to plan their diet during pregnancy. The plan includes dietary recommendations tailored to specific regions of India. This plan aims to promote the health of both the mother and the baby by providing appropriate and beneficial nutrition.
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