Fruits

Most fruits are safe and beneficial during pregnancy, with a few exceptions.

The vast majority of fruits are not only safe during pregnancy but actively beneficial. Fruits provide vitamin C (which helps absorb iron), folate, potassium, fibre, and natural sugars for energy. Berries, citrus fruits, mangoes, bananas, and most other common fruits can be enjoyed freely. As with vegetables, always wash fresh fruit before eating to remove soil, pesticide residue, and potential bacterial contamination. There are very few fruits that need to be limited or avoided, but papaya is one to be cautious with — unripe or semi-ripe papaya contains latex which may trigger uterine contractions. Unpasteurised fruit juices should also be avoided. Fruit juice in general is best consumed in moderation due to its sugar content.

Bananas Bananas are safe throughout pregnancy and are a valuable source of potassium, vitamin B6, and natural energy. Safe to eat Blueberries Blueberries are safe throughout pregnancy and are one of the most antioxidant-rich fruits you can eat. Safe to eat Citrus Fruits Oranges, lemons, limes, and grapefruit are all safe during pregnancy and are excellent sources of vitamin C and folate. Safe to eat Dates Dates are safe during pregnancy, but eating them regularly in late pregnancy (from around 36 weeks) may encourage labour — discuss with your midwife if in doubt. Eat with caution Grapes Grapes are safe to eat during pregnancy. They provide vitamin C, vitamin K, and antioxidants, and are a hydrating and convenient snack. Safe to eat Kiwi Kiwi fruit is safe and excellent during pregnancy. It is one of the highest vitamin C fruits available and also provides folate, potassium, and vitamin K. Safe to eat Mango Ripe mango is safe and nutritious during pregnancy. It is a rich source of vitamin C, folate, and vitamin A from beta-carotene. Safe to eat Papaya Ripe papaya is generally considered safe in moderation. Unripe or semi-ripe (green) papaya should be avoided during pregnancy. Eat with caution Pineapple Pineapple is safe to eat during pregnancy in normal amounts. Despite some myths, it does not cause miscarriage or early labour. Safe to eat Pomegranate Pomegranate is safe during pregnancy and is a rich source of antioxidants, folate, vitamin C, and iron. Safe to eat Raspberries Raspberries are safe throughout pregnancy and are a good source of vitamin C, folate, fibre, and antioxidants. Safe to eat Strawberries Strawberries are safe and excellent during pregnancy. They are rich in vitamin C, folate, and antioxidants. Safe to eat Unpasteurised Juice Unpasteurised (raw) fruit and vegetable juice should be avoided during pregnancy due to the risk of E. coli, Salmonella, and Listeria. Avoid during pregnancy Watermelon Watermelon is safe throughout pregnancy and is an excellent source of hydration, vitamin C, lycopene, and potassium. Safe to eat