Bananas in pregnancy 3rd trimester actually help with some of those pregnancy related symptoms women often experience during this period.They are nutritious, low in calories and they make a great snack. This is why they are often recommended to pregnant women. Besides making them feel fuller, bananas help combat nausea and give your body the potassium it needs. Read on to learn how bananas help with back pain, leg cramps, constipation and heartburn during pregnancy.
Bananas are rich in potassium, calcium, and several other essential nutrients. Research regarding the choice of fruits shows that bananas during pregnancy are a popular choice (95.4%), followed by oranges (88.8%), apples (88.3%), and other fruits (40.3%). Bananas have innumerable benefits for both the mother and the fetus. Read this post to know about the safety, health benefits, nutritional value, possible side effects, and precautions one should take while consuming bananas when pregnant.
Is It Safe To Eat Bananas During Pregnancy?
Yes, a banana is rich in nutrients, which makes it safe and healthy for pregnant women, as long as they are consumed in moderate portions. Bananas are an excellent source of carbohydrates, vitamins C and B, dietary fiber, essential fatty acids, and vital minerals, all of which are important for healthy baby development.
Nutritional Value Of Bananas
According to the USDA, 100 grams of raw banana contains the following nutrients :
| NUTRIENT | AMOUNT |
|---|---|
| Calories | 89kcal |
| Water | 74.91g |
| Carbohydrates | 22.84g |
| Sugars | 12.23g |
| Protein | 1.09g |
| Fiber | 2.6g |
| Fat | 0.33g |
| VITAMINS | |
| Thiamin (Vitamin B1) | 0.031mg |
| Riboflavin (Vitamin B2) | 0.073mg |
| Niacin (Vitamin B3) | 0.665mg |
| Pyridoxine (Vitamin B6) | 0.367mg |
| Folic acid (Vitamin B9) | 20mcg |
| Ascorbic acid (Vitamin C) | 8.7mg |
| Retinol (Vitamin A) | 64IU |
| Alpha-tocopherol (Vitamin E) | 0.10mg |
| Phylloquinone (Vitamin K) | 0.5mcg |
| ELECTROLYTES | |
| Potassium | 358mg |
| Sodium | 1mg |
| MINERALS | |
| Calcium | 5mg |
| Iron | 0.26mg |
| Phosphorus | 22mg |
| Magnesium | 27mg |
| Zinc | 0.15mg |
| LIPIDS | |
| Total saturated fatty acids | 0.112g |
| Total monounsaturated fatty acids | 0.032g |
| Total polyunsaturated fatty acids | 0.073g |
Although bananas offer numerous benefits and nutrients, you should be mindful of how many you eat and how often you eat them during pregnancy.
How Many Bananas Can You Eat During Pregnancy?
A pregnant woman needs around 4,700mg of potassium per day to help maintain the balance of body fluids and electrolytes. Therefore, you may consume around one to two medium-sized bananas on a daily basis . They help you meet most of your nutritional requirements, and it is good to consult your doctor before planning to include them in your everyday diet.
Are There Any Side Effects Of Consuming Bananas During Pregnancy?
There are certain exceptions you need to be aware of bananas.
- Do not consume the fruit if you have gestational diabetes as bananas can increase the sugar levels in the body.
- Some people will have allergic reactions to a latex component called chitinase, which is present in bananas.
Take some precautions before including bananas in your diet.
What Precautions Should You Take While Eating Bananas?
- Consider organic fruit. Most banana varieties available nowadays are ripened artificially with chemicals, which may increase the risk of allergies, and respiratory problems.
- Prefer fresh and clean bananas. Avoid the ones that have been outside for many days as they tend to attract fruit flies.
- Do not eat overly ripened or distorted bananas.
Some Interesting Ways To Consume Bananas During Pregnancy
You can just eat the banana as it is when you feel like snacking between meals. You can also try the following ways to include them in your diet.
- Banana smoothie: Blend a ripe banana with some low-fat milk, brown sugar or honey to make a fresh smoothie.
- Banana cake: Mix rice powder, mashed banana and a little bit of baking soda. Add honey and any natural flavoring agent. Transfer to mold and steam for about 15 minutes for a spongy cake.
- Banana pancakes: Combine mashed bananas, wheat flour with enough honey. Spread on a pan, have it with berry fruits or organic jam.
- Banana oatmeal: Add sliced bananas and chopped nuts to the oatmeal-yogurt mix to make a healthy breakfast cereal.
- Banana walnut muffins: Mix mashed banana and walnut to muffin batter and bake the mix.
- Banana ice cream: Mix frozen bananas with sugar-free, low-fat ice cream to enjoy on a hot day.
Benefits of Eating Bananas During Pregnancy
Provides Relief From Vomiting and Nausea
Bananas are a rich source of Vitamin B6 or pyridoxine. Vitamin B6 can cure nausea and morning sickness. Hence, eating bananas, especially in the first trimester of pregnancy is particularly recommended to women.
Helps Lower the Risk of Oedema
Many pregnant women experience oedema or water retention in the second and third trimesters of their pregnancies. Oedema can lead to swelling of the ankles, feet, and other joints. If you notice swelling in the joints or ankle, avoid consuming salty foods and include banana in your diet; it will help lower the swelling.
Gives a Quick Energy Boost
Bananas are high in carbohydrates as they contain simple sugars like glucose, fructose, and sucrose that can be metabolised quickly by the body to provide an immediate energy boost. During the last trimester of pregnancy, eating bananas can give you a quick energy boost. So, keep this fruit handy. Eating bananas will even help you fight fatigue and increase your energy levels.
Lowers the Chances of Birth Defects in the Baby
Bananas are a good source of folate, which is necessary for the development of the baby’s brain and spinal cord. Eating bananas during pregnancy improves folate levels in the body thus lowering the chances of folate deficiency, which is known to cause birth defects in the baby.
Help in the Development of the Baby’s Nervous System
Bananas are a rich source of the water-soluble Vitamin B6, which is necessary for the development of the central nervous system of the baby. Thus, regular consumption of bananas in the first trimester of pregnancy can prove beneficial for his brain development too.
Good source of calcium
200 grams of banana contains about 10 mg of natural calcium. Known for the development of bones and skeletal system at all ages, calcium is also helpful in speeding up the neurotransmitter in the process of muscle contraction in the development of the foetus in the womb.
Contains folic acid
The benefits of folic acid to a pregnant woman cannot be overemphasised as it plays a major role in the development of the nerve, brain and spine. Bananas help to prevent folic acid deficiency which causes a baby to be born prematurely, it also reduces the risk of birth defects.
Boosts energy
Bananas provide instant energy for pregnant women, especially when combined with milk. For mothers facing the last trimester and postpartum stages, bananas contain about 28 grams of sugar in each 225 gram. It also contains three natural sugars (glucose, fructose and sucrose) which can boost the energy of pregnant women.
Reduces digestive disorders
Constipation has become increasingly common among pregnant women. Bananas help reduce abdominal bloating and can smoothen bowel movement. Pregnant women can increase the intake of banana as it contains fibre which helps improve bowel movements.
Reduces Anaemia
Anaemia is the lack of red blood cells in the body. It is a common thing with pregnant women and can cause complications during the last stages of pregnancy and childbirth. There is an average of 3% iron in 225 grams of bananas which produces haemoglobin to reduce anaemia.
Where to Get the Nutrients You Need
Your baby gains weight quickly during the third trimester, and parts of their body continue to form. Eyes open, nails form, and hair grows, to name just a few of the things that go on.
With all this stuff happening, the food choices you make are very important for the health of your baby.
The building blocks of your meals and snacks should be:
- Fruits
- Vegetables
- Protein
- Whole grains
- Healthy fats and oils
- Low-fat or fat-free pasteurized dairy
Within those things are vitamins, minerals, and nutrients you need daily.
Vitamin A helps your baby’s bones grow. It also supports their skin and vision. Your baby’s eyes open and start to detect light in the third trimester.
You can find vitamin A in:
- Fish
- Dairy products
- Carrots
- Cantaloupe
- Spinach
- Sweet potatoes
- Fortified cereals
Vitamin C helps your body take in iron. It also helps make your baby’s teeth, gums, and bones healthy. Your immune system needs it, too.
Good options for vitamin C include:
- Citrus fruits like oranges, tangerines, and grapefruit
- Kiwi
- Strawberries
- Tomatoes
- Red and green peppers
- Broccoli
Vitamin B6 is an important nutrient for the development of red blood cells and your baby’s brain. It’s in:
- Bananas
- Poultry
- Beef
- Fish
- Organ meats, like liver and tongue
- Starchy vegetables like potatoes
- Whole-grain cereals
Vitamin B12 keeps the nervous system strong and helps build red blood cells. You can get vitamin B12 through:
- Beef liver
- Fish
- Poultry
- Other meats
- Dairy products
- Eggs
- Fortified foods
Vegans and vegetarians need a B12 supplement, since plant foods don’t naturally have this vitamin. Talk with your doctor before you take any supplement.
Vitamin D helps you and your baby take in calcium. That helps strengthen the bones and teeth of both you and your baby. You can get it from:
- Fatty fish like salmon
- Fortified foods like breakfast cereal and milk, and sunlight
- Egg yolks
- Cheese
- Beef liver
Calcium forms bones and teeth, which is important during the third trimester, since your baby’s bones are getting harder. You can get calcium in:
- Dairy products
- Broccoli
- Kale
- Fortified foods
- Canned anchovies or sardines with the bones
Choline helps your baby’s brain and spinal cord form. A lot of prenatal vitamins don’t have it. But you can get it from:
- Milk
- Meat
- Fish
- Eggs
- Poultry
- Peanuts
- Potatoes
- Soy products
- Cruciferous vegetables like Brussels sprouts and cauliflower
Iron helps red blood cells give your baby oxygen. Iron is in:
- Lean meat
- Poultry
- Seafood
- Nuts
- Spinach
- White beans
- Kidney beans
- Lentils
- Peas
- Prune juice
- Fortified breakfast cereals and breads
Vitamin C helps your body absorb iron from plants and supplements.
Bananas, which help remedy morning sickness for pregnant women, are a good source of potassium, vitamin B-6, vitamin C and fibre.
The National Institutes of Health recommends for pregnant women to eat three to four servings of banana every day.
Here are some benefits of this delicious fruit for pregnant women:
Good source of calcium
200 grams of banana contains about 10 mg of natural calcium. Known for the development of bones and skeletal system at all ages, calcium is also helpful in speeding up the neurotransmitter in the process of muscle contraction in the development of the foetus in the womb.
Contains folic acid
The benefits of folic acid to a pregnant woman cannot be overemphasised as it plays a major role in the development of the nerve, brain and spine. Bananas help to prevent folic acid deficiency which causes a baby to be born prematurely, it also reduces the risk of birth defects.
Boosts energy
Bananas provide instant energy for pregnant women, especially when combined with milk. For mothers facing the last trimester and postpartum stages, bananas contain about 28 grams of sugar in each 225 gram. It also contains three natural sugars (glucose, fructose and sucrose) which can boost the energy of pregnant women.
Reduces digestive disorders
Constipation has become increasingly common among pregnant women. Bananas help reduce abdominal bloating and can smoothen bowel movement. Pregnant women can increase the intake of banana as it contains fibre which helps improve bowel movements.
Reduces Anaemia
Anaemia is the lack of red blood cells in the body. It is a common thing with pregnant women and can cause complications during the last stages of pregnancy and childbirth. There is an average of 3% iron in 225 grams of bananas which produces haemoglobin to reduce anaemia.
Fruits to Avoid During Pregnancy:
Papaya –
It tops the list for obvious reasons. Raw or semi ripe papaya contains latex which can induce premature contractions and that can be dangerous for your baby. However, ripe papaya is rich in vitamins and iron. Consuming it in controlled quantity will possess no harm but totally avoid eating an unripe papaya during pregnancy.
Pineapple –
These are also not recommended to the pregnant women as they contain certain enzymes that alters the texture of cervix which could induce premature contractions. This can result in miscarriage. Apart from inducing such effect, it is also notorious for causing diarrhea and that can be very uncomfortable during pregnancy.
Grapes –
Grapes in pregnancy, Grapes aren’t recommended for consumption during the final trimester. They are known to generate heat in the body which is not good for both mother and the child. Avoid consuming too much grapes during pregnancy to stay clear of any complications.
Benefits of eating fruit during pregnancy
When you’re pregnant, it’s important to eat nutritious food and avoid empty calories. In fact, if you eat mostly junk food during your pregnancy, you may be setting up your baby for a lifelong preference for fat and sugar, according to a 2013 study.
Fruits and vegetables are filled with nutrients. When you add a variety of them to your diet, you’ll likely get most of the vitamins, minerals, and fiber that you and your baby need.
Eating fruits and vegetables also helps prevent constipation, a common symptom during pregnancy. Get thee to a produce aisle and you won’t regret it.
7 nutritious fruits you should eat during pregnancy
If you’re pregnant, you might be craving something sugary. But try not to make a habit of reaching for a piece of cake or a candy bar to satisfy that sweet tooth. Fruit is the perfect solution.
It offers the sweetness you crave and the nutrition you need. Enjoy these fruits as part of a healthy pregnancy diet in salads, in smoothies, over yogurt, or as a snack anytime.
1. Oranges
Oranges help you stay hydrated. They’re also a great source of folate, or folic acid. Folate is a B vitamin that’s very important in helping prevent brain and spinal cord defects, also known as neural tube defects.
The American College of Obstetrics and Gynecology (ACOG) recommends taking 400 micrograms (mcg) of folic acid per day before you start trying for a baby, then at least 600 mcg per day while pregnant.
Oranges are a great source trusted Source of vitamin C, too. Vitamin C is an antioxidant that helps prevent cell damage. It also helps your body absorb iron.
Plus, it doesn’t hurt that these little vitamin bombs are so tasty.
2. Mangoes
Mangoes are another great source of vitamin C. One cup gives you 100 percent trusted Source of your recommended daily allowance.
Mangoes are also high in vitamin A. Vitamin A deficiency at birth is associated with lower immunity and a higher risk of complications, like diarrhea and respiratory infections.
Although rare, it’s possible to get too much vitamin A, according to a 2019 research review trusted Source. Mangoes are a great addition to your pregnancy diet, but eat them in moderation, along with a variety of other fruits.
3. Avocados
Avocados have more folate than other fruits. They’re also a great source trusted Source of:
- vitamin C
- vitamin B
- vitamin K
- fiber
- choline
- magnesium
- potassium
Some women say that avocados help relieve nausea, possibly because of the potassium and magnesium in the fruit.
Potassium may also help relieve leg cramps, a common pregnancy symptom. Leg cramps are often caused by low potassium and magnesium.
Choline is important for the development of your baby’s brain and nerves. Choline deficiency may cause neural tube defects and lifetime memory impairment.
Here are tons of ways to sneak delicious avo into your meals.
4. Lemons
In one 2014 study trusted Source, pregnant people reported some success in using lemons or lemon scent to help relieve pregnancy-related nausea.
Lemons are also high in vitamin C. They help stimulate the digestive system to relieve constipation.
Consider adding some to your water or tea or using them in this Mediterranean lemon chicken recipe.
5. Bananas
Bananas are another good source trusted Source of potassium. They also contain vitamin B6, vitamin C, and fiber.
Constipation is very common during pregnancy. It may be caused by:
- uterine pressure on the intestines
- worry
- anxiety
- a low-fiber diet
- iron in prenatal vitamins
Adding fiber-rich bananas may help. Research from 2014Trusted Source shows that vitamin B6 may help relieve nausea and vomiting in early pregnancy as well.
6. Berries
Berries — such as blueberries, raspberries, strawberries, blackberries, and goji berries — are rich in all kinds of goodness, such as:
- carbohydrates
- vitamin C
- fiber
- folate
They also contain phytonutrients like flavonoids and anthocyanins.
Carbohydrates give you much-needed energy, and they pass easily through your placenta to nourish your baby.
It’s important to eat mostly nutrient-dense complex carbohydrates like berries instead of processed, simple carbohydrates like doughnuts, cakes, and cookies.
Consider whipping up a smoothie with both bananas and berries for a vitamin-packed meal or snack.
7. Apples
Apples are high in fiber and are a good source trusted Source of vitamin C. Plus, they contain vitamin A, potassium, and pectin. Pectin is a prebiotic that feeds the good bacteria in your gut.
For the best bang for your nutrient buck, eat the peel — just make sure to rinse it with lots of water first.
Apples are portable and can be added to many recipes, so make sure to stock up when you’re filling your produce bag.
How much fruit should you be eating during pregnancy?
Medical professionals usually recommend eating two to four servings of fruit and four to five servings of vegetables each day.
In general, one serving of fruit is:
- a medium piece of whole fruit (about the size of a tennis ball)
- 1 cup of cut fruit
One serving size of vegetables is:
- 1/2 cup of raw or cooked vegetables
- 1/2 cup of vegetable juice
- 1 cup of leafy greens
When it comes to 100% fruit juices, as long as they’re pasteurized, they’re safe to drink. But you may miss out on some of the nutrients in juice form.
Dried fruit can also be used to get nutrients in an on-the-go form. Just be aware that they can be more calorie- and sugar-dense than their fresh counterparts.
Why hydration matters during pregnancy
Dehydration occurs when you lose more fluids than you take in. It’s always serious, but it’s especially concerning during pregnancy.
Water helps form the placenta and amniotic sac. It also supports your baby’s growth.
If you’re experiencing morning sickness, your risk of dehydration is higher. To avoid dehydration, drink 8 to 12 glasses of water daily. Because fruits contain water, they can help you stay hydrated.
Fruit safety tips
If possible, purchase organic fruit that hasn’t been treated with synthetic pesticides and fertilizers. But keep in mind that eating nonorganic fruit is much better than eating no fruit at all.
To lessen your risk of consuming pesticide residue or bacteria, follow these tips:
- Wash fruit thoroughly, even if it’s prewashed.
- Remove any bruised areas where bacteria may lurk.
- Drink only pasteurized or boiled fruit juice.
- Avoid eating precut melons, or eat them immediately after cutting.
- Store fresh fruit in the refrigerator, away from raw meat.