Iron-Rich Foods for Pregnancy

Iron deficiency is one of the most common conditions diagnosed during pregnancy, and it’s almost entirely down to a simple fact: your body’s iron requirements roughly double once you’re pregnant, and diet alone often struggles to keep pace without a bit of deliberate attention.

Why Iron Needs Increase in Pregnancy

Your blood volume expands by up to 50% during pregnancy to support your growing baby, and producing that extra blood requires significantly more iron than usual. On top of that, your baby draws on your iron stores to build their own reserves, particularly during the third trimester, which they’ll rely on in the first few months after birth before solid food provides much iron directly. Between the two demands, pregnancy iron requirements rise from around 14.8mg per day to closer to 27mg per day.

Your midwife will check for anaemia through blood tests at your booking appointment and again around 28 weeks, looking at haemoglobin and sometimes ferritin levels. If they’re low, you’ll be offered a prescription-strength iron supplement — but eating iron-rich foods regularly can help you avoid needing one in the first place, or support a supplement if you do.

Haem Iron vs Non-Haem Iron

Iron in food comes in two forms, and the distinction matters because your body absorbs them very differently.

Haem iron comes from animal sources — red meat in particular — and is absorbed efficiently, generally somewhere around 15–35% of what you eat.

Non-haem iron comes from plant sources — lentils, beans, spinach, and fortified cereals — and is absorbed far less efficiently, typically only 2–20%, and is more affected by what else you eat alongside it.

This doesn’t mean plant sources aren’t worth eating — they absolutely are, and are essential for vegetarians and vegans — but it does mean the pairing and preparation tips below matter more if iron is coming mainly from non-haem sources.

Best Food Sources

Haem iron (animal sources):

• Lean red meat — beef and lamb in particular
• Chicken and turkey (lower iron than red meat, but still a contributor)
• Sardines and other tinned fish

Non-haem iron (plant sources):

• Lentils and other legumes — chickpeas, kidney beans, black beans
• Dark leafy greens — spinach and kale
• Fortified breakfast cereals
• Tofu
• Dried apricots and other dried fruit
• Nuts and seeds, particularly pumpkin seeds

One food that’s often assumed to be the best iron source of all — liver — should actually be avoided during pregnancy entirely, because of its very high vitamin A (retinol) content rather than because of anything to do with iron itself. It’s worth knowing this specifically because liver’s reputation as an iron powerhouse is well earned outside of pregnancy, which makes the pregnancy-specific exception worth flagging clearly.

Boosting Absorption

A few simple habits meaningfully improve how much iron your body actually takes up from food, particularly non-haem iron:

• Pair iron-rich food with vitamin C — a glass of orange juice with a lentil-based meal, or peppers and tomatoes alongside a spinach salad, can significantly increase non-haem iron absorption.
• Avoid tea and coffee with meals — the tannins in tea and coffee bind to iron and reduce absorption. Leaving a gap of an hour or so either side of meals is a simple fix, rather than avoiding tea and coffee altogether.
• Calcium can also reduce iron absorption if eaten in large amounts at the exact same time — this is mainly relevant if you’re taking a calcium supplement, which is worth timing away from your main iron-rich meal or iron supplement if you’re prescribed one.

Signs of Iron Deficiency

Some tiredness is expected in pregnancy regardless of iron levels, which can make anaemia easy to miss. Signs that are more specifically associated with iron deficiency include:

• Persistent, unusual fatigue beyond normal pregnancy tiredness
• Pale skin, especially inside the lower eyelids
• Shortness of breath on mild exertion
• Heart palpitations
• Dizziness or headaches

If you notice these, mention them to your midwife — they may bring forward a blood test rather than waiting for your next scheduled check.

If You’re Prescribed Iron Supplements

If your blood test results show low iron, you’ll typically be prescribed ferrous sulfate or a similar iron supplement. Take it as directed, ideally with a vitamin C source to aid absorption, and be aware that iron supplements commonly cause constipation — increasing your fibre and water intake alongside them helps manage this. Don’t take over-the-counter iron supplements in addition to a prescribed one without checking with your midwife or GP, as the combined dose can cause significant gastrointestinal discomfort.