Pregnancy Stages / Development


Are Bananas Safe to Eat During Pregnancy? Fruits to Avoid & That Help

21 weeks pregnant

Are Bananas Safe to Eat During Pregnancy? Fruits to Avoid & That Help

During pregnancy, nutrition is an essential part of your health and the health of your baby. Although there are many things you should avoid eating during pregnancy, there are also many foods that can be beneficial for your health. Like many types of fruit, bananas can be beneficial in many ways during pregnancy. 

While there can be a risk in eating too many bananas, for most pregnant women, bananas are safe and can be an essential and healthy part of a balanced diet. From the high amounts of potassium to the benefits for your digestive health, there are plenty of reasons to eat bananas while you’re pregnant.

Keep reading to find out more about the benefits of eating bananas during pregnancy.

Nutritional needs during pregnancy found in milk and fruit
Fruits like bananas can provide you with many necessary nutrients during pregnancy.

Are Bananas Safe During Pregnancy?

For both kids and adults, bananas are a popular fruit. They’re sweet, simple to eat, and you can include them in a variety of recipes. You might eat a banana on its own or slice it up as a topping for your morning oatmeal. No matter how you eat bananas, there are many health benefits to them.

Like many fruits, bananas are safe to eat even during pregnancy. In fact, they can be beneficial for you and your growing baby in many ways. Bananas are with many vitamins and nutrients that pregnant women need. They’re also a great snack before pregnancy, in the postpartum period, and even a great first food for babies 6 months and older.

Assuming you eat them in moderation, bananas are a great fruit for pregnant women because of their many nutrients and health benefits. Like any fruit, moderation is necessary because it can lead to an imbalance in the nutrients you’re consuming.

Also, bananas are high in calories so it’s important to avoid eating too many. In most cases, it’s considered safe to eat one to two bananas per day. However, they can be a really healthy part of a balanced diet for pregnant women.

Can You Eat Too Many Bananas During Pregnancy?

It’s possible to consume too much of any food, which is why moderation is key when it comes to your nutrition. Eating healthy means consuming a balanced diet so you can get a variety of nutrients and minerals from the food you eat.

This is especially true when you’re pregnant and what you eat directly impacts the health of your baby. There are many benefits to eating bananas during pregnancy, but it is also possible for you to eat too many bananas.

For the most part, it’s safe to consume one to two bananas per day during pregnancy. The concerns about eating too many bananas are due to the calories in bananas and the high amount of potassium.

One medium sized banana has about 100 calories and 14 grams of sugar. One or two bananas can still be a part of a healthy diet during pregnancy, but if you consume more than two per day, it can add a lot of calories and sugar to your day.

Additionally, potassium is one of the benefits of eating bananas, but it is possible to have too much potassium. A high amount of potassium in your blood, known as hyperkalemia, can cause serious issues including damage to your heart. High potassium levels during the beginning of pregnancy can also put you at risk for gestational diabetes or pre-eclampsia.

Kidney disease is one of the main risk factors of hyperkalemia, so you’re not necessarily going to get this condition because you eat too many bananas one day. However, a high-potassium diet can contribute to your risk of getting hyperkalemia.

Although some people claim that bananas cause constipation, there’s not a lot of evidence to back up this claim. It is something to keep in mind and if you’re eating bananas frequently, make sure you’re drinking enough fluids as well. 

Benefits of Eating Bananas While Pregnant

Even though moderation is key, consuming the proper amount of bananas in your diet can be beneficial during your pregnancy. Here are some of the benefits of eating bananas during pregnancy:

High in potassium and folic acid

Although too much potassium can be a bad thing, eating one or two bananas can provide you with the potassium you need. Bananas also provide you with a healthy amount of folic acid. These key nutrients are beneficial for your baby’s development, especially when it comes to their developing brain and nervous system.

Great during morning sickness and nausea

About 70% of pregnant women experience some kind of morning sickness or nausea during pregnancy. When you’re experiencing morning sickness, it’s recommended for you to eat bland food, like you would when you have a stomach bug. Bananas can be a good source of nutrients but are also bland enough that they won’t further upset your stomach.

Benefits digestive health

Bananas are high in fiber which is great for your digestive health. This is especially important during pregnancy when your digestive system might seem off. Even though bananas do have sugar, they also have a low glycemic index, which means they don’t have a significant impact on your blood sugar. Bananas also contain pectin, which is a type of soluble fiber that can specifically aid in digestion.

Provides you with energy

Another benefit of eating bananas is the energy boost you get from eating them. The high amounts of sugar and carbs gives you a boost of energy, which is especially beneficial for pregnant women who are experiencing fatigue. 

Bowl of healthy fresh fruit salad on wooden background. Top view.
There are many other beneficial fruits to eat during pregnancy as well as some you should avoid.

Fruits That Benefit Pregnancy

Bananas are certainly a great type of fruit for pregnant women to enjoy, but what about other types of fruit for pregnancy? If you’re looking for a healthy way to add more fruit in your diet, here are some of the most beneficial types of fruit for pregnant women:

  • Oranges
    Vitamin C is an incredibly important nutrient during your pregnancy, and citrus is one of the best ways to get vitamin C without supplementation. Oranges are also a tasty fruit that’s easy to eat for a quick snack when you’re on the go.
  • Avocados
    Even though avocados often function as a vegetable in the kitchen, this fruit is incredibly beneficial during pregnancy. Not only is it full of healthy fats but it’s also a great source of vitamins such as vitamin C, B, and K.
  • Berries
    Berries are one of the most popular types of fruit. Whether you prefer strawberries, blueberries, or blackberries, there are many benefits to eating berries during pregnancy. They’re high in antioxidants, potassium, magnesium, and many other necessary nutrients.
  • Apples
    Apples are another delicious and healthy fruit for you to enjoy during pregnancy. Like citrus, they’re a good source of vitamin C. They also include pectin like bananas which is beneficial for your gut health.

No matter what kind of fruit you’re craving, any of these choices can be a delicious and healthy snack during pregnancy. All of them contain vitamins and nutrients that make them beneficial for your health and your baby’s health.

Fruits to Avoid During Pregnancy

While there are many beneficial fruits for you to eat during pregnancy, you might wonder if there are any fruits you should avoid. All fruit should be eaten in moderation, especially because of the amount of sugar. However, there are a few fruits you may want to avoid during your pregnancy:

  • Grapes
    Grapes are definitely a tasty snack and one of the favorite fruits for kids. However, they’re generally considered a fruit to avoid during pregnancy, especially during the last trimester. Grapes are a good source of resveratrol, which is a micronutrient found in certain plants. It’s safe for your baby and even beneficial in small amounts, but if you consume too much, it can negatively impact your baby’s liver development.
  • Pineapple
    Pineapple is another fruit you don’t want to eat too much of during pregnancy. Pineapples contain an enzyme called bromelain that can impact the softness of your cervix. The premature softening of your cervix could lead to premature contractions. The amount of this enzyme in one pineapple is unlikely to impact you, but it’s something to keep in mind if you’re craving pineapple.
  • Papaya
    Papaya is another delicious fruit that’s generally considered safe if you eat it when it’s completely ripe. However, unripe papaya contains latex, which can have a negative impact on your baby and cause premature contractions if you consume it. If you do eat papaya during pregnancy, make sure it’s completely ripe.

While the fruits listed here are considered safe in small amounts, it’s important to consider the impact of anything you eat during pregnancy. Your number one priority is keeping your baby safe and there are many fruits, like bananas, that don’t carry the same risk.

Bananas During Pregnancy: Final Thoughts

Like many types of fruit and vegetables, bananas are a great way to provide nutrients to your baby during pregnancy. If you’re looking for a nutritious snack or fruit to eat during pregnancy, try eating a banana or two a day. You can also enjoy berries, citrus, and apples if you’re craving fruit!

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