Safe and Healthy Drinks for Pregnant Women

Healthy drinks for pregnant women help aid the well-being of both the mother and her growing fetus. Many women find it convenient to consume drinks rather than solid food, especially during the first trimester of pregnancy. Concern comes from the choice, amount of intake, and safety during pregnancy.

Hydration Needs During Pregnancy

Staying well-hydrated during pregnancy is crucial for both you and fetal health. The recommended water intake during pregnancy is around 2.4 liters/day (1). It’s important to increase your fluid intake as your pregnancy progresses to support your changing needs.

Adequate water intake helps in better absorption of B-complex vitamins (2)
Maintains body temperature (3)
Lowers the risk of constipation, hemorrhoids, and fatigue (4)
Supports fetal circulation (5)
Supports the production of amniotic fluid (6)
Reduces the risk of Urinary Tract Infections, renal problems, preterm birth and labor (7)
Helps to tolerate blood loss during delivery (8)

What Are Some Healthy Drinks You Can Have During Pregnancy?

Once you embark on this precious journey, you receive an abundance of advice regarding diet, stress management and more. Health experts likely emphasize the importance of staying well-hydrated throughout all trimesters of your pregnancy.

In addition to drinking water, consider trying these delicious, nutritious, and revitalizing homemade beverages to maintain hydration at all times. These healthy drinks will ensure pregnant women can stay hydrated, while enjoying their taste as well!

Fruit Juices

Fruit juices are a healthy and interesting way to fulfill hydration needs during pregnancy. While it is always better to opt for consuming fresh fruits, but fruit juices, made at home, and with proper care can be beneficial too. Let’s take a look at some fruit juices which are healthy and safe to drink during pregnancy.

1. Apple Juice

Apple juice helps control weight gain during pregnancy and supports the fetal brain development. It is recognized for improving immunity and preventing neural disturbances (9). The presence of L-malic acid in apple juice decreases inflammation and oxidative stress during pregnancy (10).

2. ABC Juice (Apple, Beetroot, Carrot)

The antioxidants provided by these fruits to make ABC juice improves blood flow, digestion, and brings a glow to the skin. Drinking ABC juice during pregnancy reduces muscle pain and bids adieu to oral problems. However, this juice is not recommended for the ones with gestational diabetes.

3. Orange Juice

Orange juice is rich in vitamin C, which is a vital nutrient for preventing gingivitis, a common condition during pregnancy (11). When combined with poha or any breakfast cereal, orange juice can help the body absorb iron better (12). It hydrates your body which is crucial for preventing morning sickness.

4. Mosambi (Sweet Lime) Juice

This juice is a refreshing beverage containing nutrients essential during pregnancy like Vitamin C and potassium that help to overcome muscle cramps, nausea, and morning sickness. Sweet lime juice can promote better digestion through increased production of digestive enzymes, which is particularly beneficial for expectant mothers (13).

5. Pomegranate Juice

This juice maintains uterine health. Pomegranate juice is rich in polyphenols (14) that aid in the fetal neurodevelopment, reduces oxidative stress by decreasing the placental injury and prevents preeclampsia. Pomegranate is rich in Folic Acid, Iron and Vitamin K which strengthens bones and increases RBC count.

6. Sugarcane Juice

It is a popular natural energy booster that helps maintain electrolyte balance and reduces the risk of constipation and dehydration (15). Consuming sugarcane juice while pregnant provides antioxidants that boost immune system and protect against infections. However, it can impact blood sugar levels, so women with gestational diabetes should avoid consuming it (16).

Curd-based Drinks

1. Lassi

Having lassi during pregnancy can be a healthy way to satisfy those sweet cravings! It contains probiotics which greatly help pregnant women with digestion and gut health, commonly seen due to hormonal changes (17). Lassi can also be a good option for people who are mildly lactose intolerant. Adding vegetables like beetroot to lassi adds variety and benefits too.

2. Buttermilk

Buttermilk during pregnancy promotes gut health and aids digestion (18). Chaas or Buttermilk is a low-calorie drink high in calcium and probiotics. But, it’s best to avoid drinking buttermilk before bedtime as it may increase the risk of reflux and aspiration during sleep. Consider including buttermilk in your breakfast or lunch for maximum benefits. Having 200 ml or a glass full of buttermilk is sufficient for your daily requirements during pregnancy.

Milk-based Drinks

1. Shakes and Smoothies

Smoothies and milkshakes are great options for pregnancy snacks as they provide optimum nutrition in a convenient format. They offer protein and calories, combating nausea, sickness, and fatigue during pregnancy, and can be a fresh alternative to fruit juices and ice cream (19).

2. Flavored Milk

Flavored milk, such as saffron milk, has been a traditional practice during pregnancy dating back. Adding saffron to milk improves insulin sensitivity and reduces inflammation (20).

[Read : Kesar Milk During Pregnancy]

Which Juices Are Good in Pregnancy?

There are multiple choices available for healthy drinks for pregnant women. Fruit juices, as discussed above, can be beneficial, if made at home with caution and care. If taken in moderation, juices made from apple, guava are good. For women with gestational diabetes, juices such as ABC juice or any other fruit juice are not recommended as they spike the sugar levels quickly. Hence, it is better to look for other options such as mint water (21) and ginger water (22) which are safer to consume and strengthens throughout pregnancy.

Drinks to Avoid During Pregnancy

When considering a pregnancy diet plan, it’s important to understand the best and worst drink choices. Best choices are discussed above. Lets know the ones to avoid during pregnancy:

1. Soft Drinks

Many pregnant women get craving for soft drinks. But, soft drinks do not cut the list of healthy drinks for pregnant women. As, consuming a higher amount of soft drinks during pregnancy has been linked to lower birth weight (23). This is because the rapid absorption of sugar can cause spikes in blood sugar levels and harm vascular function. Additionally, the sweeteners present in soft drinks can transfer to the fetus and accumulates in the amniotic fluid (24).

2. Energy Drinks

Consuming energy drinks during pregnancy, can increase the risk of gestational hypertension and fetal heart rate due to caffeine (25, 26). Ingredients like ginseng, carnitine, and taurine can harm the fetus. Higher levels of sugar, vitamins, and electrolytes in these drinks may also be toxic. The stimulators and chemicals present in these energy drinks are responsible for premature delivery and stillbirths. Babies may be born with congenital disabilities.

3. Caffeine-based Drinks Like Tea, Coffee, Cocoa etc.

Caffeine consumption during pregnancy should not be more than 200 mg per day as increased intake may result miscarriage, stillbirth, low birth weight, frequent urination, pregnancy insomnia, and elevated morning sickness (27). It is advisable for expectant mothers to carefully examine food labels for their caffeine content. Caffeine does not get broken up easily by a sluggish digestive system, which is likely to be the case as the pregnancy progresses, and thus ends up staying in the bloodstream longer.

[Read : Is It Safe To Drink Kombucha During Pregnancy]

Table 1: Caffeine Amount in Different Sources

Sources	Amount of Caffeine
Instant Coffee	60-100 mg per cup
Fresh Coffee	80-350 mg per cup
Decaffeinated coffee	2-4 mg per cup
Tea	8-90 mg per cup
Cola drinks	35 mg per 250 ml serve
Cocoa and hot chocolate	10-70 mg per cup
Over-the-counter medications	20-100 mg per dose

4. Alcohol like Red Wine, Beer etc.

Drinking alcohol during pregnancy can severely harm the baby’s development, leading to birth complications and Fetal Alcohol Spectrum Disorder (FASD), which can cause learning and behavioral issues. The risk increases with higher alcohol intake (28). Even before you might know you are pregnant, your baby’s heart, brain, and tissue muscles start developing. So, those who say it is safe to drink until 3 months of pregnancy are wrong. Consuming alcohol is risky at any point during pregnancy.

Maintaining a healthy lifestyle during pregnancy is crucial for overall well-being. Consuming healthy and safe drinks is vital during pregnancy along with a balanced diet. Choosing healthy drinks during pregnancy helps in staying well-hydrated and providing essential nutrients for the well-being of both. It is best to look for refreshing healthy drinks for pregnant women, which are free from added sugar and other unhealthy additives, like preservatives.

FAQ’s

1. Is Apple Juice Good For Pregnancy?

During pregnancy, apple juice may aid digestion and relieve constipation due to its pectin, oxalic acid, and sorbitol content. Pregnant women should consume fruit juice in moderation due to its high sugar and calorie content compared to whole fruit.

2. Is Pomegranate Juice Good For Pregnancy?

Pomegranate juice holds promise as a safe option during pregnancy if taken in moderation. It contains antioxidants in the form of polyphenols that can reduce oxidative stress and related complications during gestation. It is advisable to consult with your doctor before incorporating it into your diet, especially if you have gestational diabetes.

3. Is Daily Juice Safe For Pregnancy?

Expectant mothers should consider adding cold-pressed juice to their pregnancy diet but should be cautious about its high sugar content, especially if they have gestational diabetes. Monitoring blood sugar levels is crucial to avoid health risks for both.

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