Onions

Onions are completely safe to eat during pregnancy and are one of the most commonly used vegetables in cooking worldwide. Red onions, white onions, brown onions, shallots, spring onions (scallions), and chives are all safe. Onions provide folate — important particularly in the first trimester for preventing neural tube defects — as well as vitamin C, fibre, and a range of antioxidant compounds including quercetin, which has anti-inflammatory properties. Raw onions can be a strong flavour during pregnancy, particularly in the first trimester when taste and smell sensitivity is heightened, and they can worsen heartburn and indigestion. Cooked onions are significantly milder and more digestible. If raw onions are causing discomfort, switching to cooked or caramelised onions is an easy adjustment. Pickled onions are safe in moderation, though they are high in salt and the vinegar can aggravate reflux. Spring onions are a mild, versatile alternative to regular onions and work well in salads and stir fries. Onion is a key ingredient in the vast majority of savoury cooking — there is no reason to avoid it during pregnancy.