Apples

Apples are completely safe to eat during pregnancy and are one of the most straightforward, beneficial everyday fruits to include in your diet. They provide vitamin C, fibre (particularly pectin, a soluble fibre that supports digestive health), potassium, and a range of antioxidants including quercetin, catechin, and chlorogenic acid. The fibre in apples helps manage the constipation that is very common in pregnancy, particularly in the second and third trimesters. Apples can be eaten with or without the skin — the skin contains the majority of the fibre and antioxidants, so eating the whole fruit is more nutritious. Wash apples thoroughly before eating to remove pesticide residue, which concentrates on the skin. All apple varieties are safe — green, red, or yellow — and both sweet and sharp varieties are equally nutritious. Apple juice is safe as long as it is pasteurised (check the label) — unpasteurised or 'raw' apple juice should be avoided as it can carry E. coli and other bacteria. Cooked apples (stewed, baked, in crumbles) are safe and remain nutritious. Apple sauce and jarred apple purée are safe. Dried apple slices are safe in moderation — they are high in concentrated sugar.