Pregnancy food guidance, in plain English

Bananas

Bananas are safe throughout pregnancy and are a valuable source of potassium, vitamin B6, and natural energy.

Safe to eat
Bananas

Bananas are one of the most practical and nutritious fruits to eat during pregnancy, and are completely safe throughout all three trimesters. They are an excellent source of potassium, which helps regulate blood pressure and can reduce the frequency of leg cramps — a very common complaint during pregnancy, particularly in the third trimester. Bananas also provide vitamin B6, which plays a role in your baby's brain development and has been shown in studies to help relieve nausea and morning sickness. They are a good source of fibre, which is helpful for the constipation many women experience during pregnancy, and provide a sustained release of natural energy. Bananas are easy to eat on the go, gentle on an unsettled stomach, and versatile in cooking — they work in smoothies, on porridge, in baking, and as a natural sweetener in many recipes.

What to be aware of

  • Bananas are high in natural sugars — they are a healthy choice but portion sizes are worth being mindful of alongside other fruits.
  • Ripe bananas with brown spots have a higher glycaemic index than less ripe ones — if blood sugar management is a concern (e.g. gestational diabetes), less ripe bananas may be a better option.
  • Banana skins should not be eaten and should be washed before peeling if eating the fruit directly.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Banana and oat smoothie

Banana and oat smoothie

A filling, energy-sustaining smoothie — ideal for mornings when breakfast needs to be quick or appetite is limited.

Pregnancy tip: Frozen banana gives a thick, creamy texture without ice. Freeze peeled ripe bananas in advance and use directly from frozen.

Ingredients

  • 2 ripe bananas (frozen for best texture)
  • 3 tbsp rolled oats
  • 300ml milk or oat milk
  • 1 tbsp peanut butter or almond butter
  • Half tsp cinnamon
  • 1 tsp honey (optional)

Method

  1. Add all ingredients to a blender.
  2. Blend until completely smooth — the oats will blend into the liquid.
  3. Add a little more milk if too thick.
  4. Pour into a glass and serve immediately, or keep refrigerated for up to a day.