Reasons to Incorporate Bananas Into Your Diet During Pregnancy

Banana is a wonderful and easy-to-eat fruit that is both convenient and delicious to relish whether you are pregnant or not. Since they come in their own packaging, they are super easy to transport and are full of wonderful nutrients that are healthy for you and the baby.

Bananas are wonderful sources of calcium and potassium. Both of these nutrients are essential for the growth and development of your baby. Without adequate calcium intake, your baby’s bones may not develop properly, and without enough potassium, you may experience swelling, heart arrhythmias, and muscle cramps.

Bananas also have a good amount of folic acid in them. Folic acid is especially important during pregnancy because it can prevent neural tube defects. These birth defects affect the central nervous system which includes the spinal cord and the brain.[1]

If your baby doesn’t have enough folic acid then they may develop issues with their brain or issues such as spina bifida.

Besides the nutritional value, there are many other reasons that pregnant women should incorporate bananas into their daily diets. Here are 6 reasons:

1. Digestion Aid

Bananas are a healthy source of fiber that can help with the ever annoying symptom of constipation that occurs during pregnancy.

Unfortunately, pregnant women often have issues with constipation due to the hormone estrogen slowing down their entire digestive systems. One of the best ways to get rid of constipation is to add more fiber to your diet.

Bananas are rich in fiber and by eating just one banana per day, you may notice a reasonable difference in your constipation symptoms.

Plus, if you have the opposite problem of constipation, then bananas may help as well. Bananas have been shown to reduce diarrhea and help you feel better quicker.

2. Decrease Nausea and Vomiting

If you are suffering from morning sickness in the early months of your pregnancy, then you definitely should consider adding a banana per day to your daily meals. Bananas are super safe and super gentle on your stomach and should be able to help you resolve some of your nausea.

Since bananas are safe on your stomach, you can even eat them if you are having horrible morning sickness. So, the next time you get sick all morning long, try a banana and you may notice your nausea disappear and you may actually feel a bit hungry for once.

3. Balance Blood Sugar

Bananas are the perfect balance of carbohydrates and fiber. For this reason, they are great at controlling your blood sugar levels, which is optimal for your baby’s health.

Keeping your blood sugars in check can ensure that your baby’s heart and brain will develop normally.

Whether you have gestational diabetes or are just trying to stay healthy throughout your pregnancy, bananas are a great way to keep your blood sugars healthy.

4. Increase Energy

Since bananas are so high in carbohydrates they are a great source of energy. If you are feeling the pregnancy downs and are losing energy fast, then bananas may be able to help keep your energy up.

Eating a banana as a mid-morning snack or as a mid-afternoon snack can help you get through your day with a solid energy level.

5. Increase Appetite

If you are struggling with nausea throughout your pregnancy, then you probably don’t have much of an appetite either. Bananas not only can help curb your nausea, but they can also actually increase your appetite.

Adding at least one banana per day to your diet can help you increase your appetite and get rid of your nausea faster so that you can eat more and stay healthy for the baby.

6. May Help Increase Breastfeeding

If you are struggling with breastfeeding once the baby is born, then bananas may actually increase your breastmilk supply. Try adding a few bananas to your diet each day in order to increase your milk supply and keep your calories abundant.

By adding healthy foods to your diet to increase your calories, you can ensure that your breastmilk will be healthy and plentiful for your baby.

Banana is a wonderful fruit that is very easy to add to your daily diet. You can eat them by themselves, add them to a smoothie, or eat them with peanut butter.

A few other options for incorporating bananas into your diet include adding them to your daily cereal or oatmeal, making banana bread, or adding them on your peanut butter sandwiches.

If you aren’t a fan of bananas, then try adding them to smoothies. They make a great base for a smoothie, and you won’t even know that they are in your drink if you also add other fruits such as strawberries and blueberries.

Masking the bananas can help you eat plenty of the wonderful fruit and stay healthy throughout your pregnancy.


  1. ncbi:Folic Acid Intake and Spina Bifida in the Era of Dietary Folic Acid Fortification. [link]
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