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My name is Melanie McGrice and I'm a pre and postnatal dietitian. I help couples give their
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You may have heard or read that you should avoid particular fruits while pregnant...
but is there any truth behind these claims? Let's look at the evidence.
Papaya - A study published in the British Journal of Nutrition investigated the
claims that papaya should be avoided during pregnancy. The results found
that normal consumption of ripe papaya during pregnancy does not pose any significant danger.
However, unripe or semi-ripe papaya contains a high concentration of latex which produces
marked uterine contractions, and should be avoided during pregnancy. Ripe papaya is rich in folic
acid, vitamin C, antioxidants and fibre, so is a great source of nutrition during pregnancy.
Jackfruit - this incredible fruit has been found to have anti-inflammatory, anti-microbial
and anti-carcinogenic effects, so as well as being nutritious, is often used for its
medicinal qualities. Jackfruit perishes quickly once picked, so it is essential that only healthy,
undamaged jackfruit are eaten, especially during pregnancy when immunity is low.
Banana - myths abound in some countries that bananas should be avoided during pregnancy as
it could make the baby large causing a difficult labour. If a mother has UNTREATED gestational
diabetes, this condition can result in having a large baby, especially if large quantities of
banana are consumed. However, bananas won't impact gestational diabetes any more than
any other carbohydrate-containing food. Instead of restricting bananas, which are a nutritious
food source of fibre, potassium and vitamin B6 amongst others, I'd recommend managing gestational
diabetes in a healthy way. Check out my Nourish episodes on gestational diabetes for tips.
Coconut - animal studies have found that coconut oil can increase the risk of having a low birth
weight in offspring. It's important to note that these studies have used coconut oil, and not
coconut flesh though. Studies have also suggested that a high intake of coconut oil can increase the
risk of high levels of body fat in offspring, so based on current evidence, I'd recommend avoiding
large amounts of coconut oil during pregnancy, however coconut flesh is generally safe.
Mango - An interesting study noted an unusual trend of infants turning orange during mango
seasons in Africa. The researchers attributed this phenomenon to the high intakes of vitamin
A by pregnant mothers and infants during the season. Mango is a nutritious fruit,
rich in vitamin C, potassium and fibre, found to be particularly beneficial for improving
the symptoms of constipation, and safe to eat during pregnancy, but I'd recommend limiting
intake to a maximum of two mangos per day so as not to over consume vitamin A levels.
Cantaloupe - cantaloupe, also known as rockmelon, has been associated with outbreaks of listeria
when commercially cut and stored. This is caused by listeria growing in the bumpy rind
of the fruit, then being transferred to the flesh when it is cut, and growing as it sits
in a room temperature environment. Cantaloupe does not need to be avoided during pregnancy,
but it is recommended that you don't purchase it pre-cut. Instead, wash the rind and cut it
when you're ready to eat it, then discard the rest or give it to someone who is not pregnant,
and therefore not at high risk of listeria toxicity.
To summarise, there are NO fruits that you need to avoid during pregnancy. As well as being a
great source of nutrients for you and your baby, research consistently shows that eating adequate
fruit during pregnancy DECREASES the risk of miscarriage. It is believed that fruit lowers
a hormone called androstenedione which has been linked to higher rates of miscarriage.
However, it is important to make sure that you keep the following
four guidelines in mind when eating fruits while pregnant:
Number 1: ensure that the fruit is ripe - if it's not ripe it can cause stomach pains
Number 2: discard any damaged or perishing fruit - as it may be impacted by bacteria.
During pregnancy, we need to be more cautious than usual, so 'if in doubt, throw it out'
Number 3: store fruits well so that it is not at risk of listeria toxicity - it is also recommended
that you wash them in clean, running water before eating, and avoid pre-cutting, and
Number 4: eat fruit in moderation as part of a healthy diet - instead of bingeing on one type
of fruit day after day. A healthy intake of fruit during pregnancy is one to three serves per day.
Feel free to ask any questions in the comments box below, and if you haven't done so already,
make sure that you download my free pregnancy meal plan from www.melaniemcgrice.com/pregnancy
so that you can gain a good understanding of how much fruit to include as part of your
healthy pregnancy diet. And, make sure you check out some of my other pregnancy videos
on topics such as reducing the risk of miscarriage.
I'll look forward to seeing you in my next video!