Beyond Fiber: Benefits of Eating Prunes During Pregnancy

When it comes to maintaining good health during pregnancy, nutrition plays a vital role for mom and the development of the baby.

While many are quick to associate prunes and prune juice during pregnancy with fiber intake or digestive health, this feel good fruit offers a variety of additional benefits that are worth exploring for reasons that go far beyond their reputation for supporting digestive health (although they are great for that too!).

Here are some reasons why prunes are a supportive addition to a pregnancy diet.

Supports Bone Health: Pregnancy places an increased demand on the body for nutrients which are critical for developing a baby’s bones and teeth. Consuming prunes during pregnancy may help ensure that both mom and baby have the foundational support they need for healthy skeletal growth and development. Prunes are a natural source of many bone health supporting nutrients, like vitamin K and magnesium. Additionally, prunes contain boron, a trace mineral that has been linked to improved bone maintenance.

Supports Energy Levels: Managing energy levels can be a challenge during pregnancy, especially during the first and third trimesters when fatigue often strikes. Prunes are not only nutrient-packed but also offer a natural source of carbohydrates, which the body uses as fuel. Their low glycemic index provides a steady, gentle energy release through naturally occurring sugar. This helps combat dips in energy without triggering sharp spikes in blood sugar levels, making them an excellent choice for pregnant women managing their energy throughout the day.

Natural Source of Iron: Iron plays a vital role during pregnancy, as it supports the production of extra blood needed for both the mother and the growing baby. Prunes are a natural source of iron, making them a simple and effective way to help maintain a healthy iron status—a common concern for expectant mothers. Low iron levels during pregnancy can potentially lead to fatigue and other discomforts.

Combats Sweet Cravings Without Added Sugar: Prunes are a naturally sweet choice for satisfying cravings without any added sugars. Their natural sweetness comes from the fruit’s natural sugars, making them a healthier alternative to processed sugary snacks. Bonus? Each bite provides vitamins and minerals too!

May Support Immune Health: Pregnancy can impact the immune system as it adapts to support the growing fetus. This adaptation can sometimes lead to pregnant women being more susceptible to certain infections. Prunes are a source of Vitamin A, an essential nutrient that plays a key role in maintaining a healthy immune system, by supporting the production and function of white blood cells. Additionally, prune’s antioxidant properties help protect cells from damage, further strengthening the immune system.

Prune Juice Supports Hydration Goals: Staying hydrated during pregnancy is crucial, as it supports essential physiological processes during pregnancy such as the formation of amniotic fluid. Prune juice can be a valuable addition to hydration strategies for expecting mothers. Not only does it provide a refreshing way to maintain fluid intake, but it also comes packed with essential nutrients like potassium, which helps regulate fluid balance in the body.

How to Incorporate Prunes and Prune Juice During Pregnancy

Fortunately, adding prunes or prune juice to your diet doesn’t require much effort. A handful of prunes makes for a convenient on-the-go snack, while prune juice can be easily paired with breakfast or blended into a smoothie for a nutritious boost. Experimenting with recipes – such as making a prune-forward smoothie to enjoying a whipped cottage cheese toast topped with prunes –  is also a great way to enjoy their benefits alongside a variety of flavors. Fruity Oatmeal Energy Bites are another recipe featuring prunes is a fantastic snack to keep on-hand for a quick and convenient nosh.

Keeping prune products on-hand, like a bottle of Sunsweet Amaz!n Prune Juice or Sunsweet Amaz!n Prunes, can help incorporate these pregnancy-friendly powerhouses into your diet.

Bottom Line

Prunes and prune juice are more than just a solution for digestion during pregnancy; they are a powerhouse of nutrients that can greatly benefit pregnant women, offering a myriad of reasons to include them in a pregnancy routine. With their versatility and nutrient-rich profile, prunes are a natural choice for those looking to nurture both maternal and fetal health. By going beyond their fiber-focused reputation, prunes cement their place as a valuable feel good fruit during the remarkable journey of pregnancy.

*This is not a substitute for medical advice. Please consult your healthcare provider with any questions and if you are experiencing any pregnancy complications.