Can I drink any juice while pregnant?
Eating a healthy diet is especially important during pregnancy. The foods and beverages you consume provide nutrients that support your baby’s growth and development. Juice can be a tasty way to meet some of your nutritional needs, but there are some considerations to keep in mind when choosing juices during pregnancy.
Benefits of Juice During Pregnancy
Fruit and vegetable juices can provide important vitamins, minerals, and antioxidants. Some of the key nutrients found in juice that are beneficial during pregnancy include:
- Vitamin C – Boosts immune function and promotes tissue growth and repair. Found in citrus, tropical fruits, tomatoes, spinach.
- Folate – Crucial for fetal neurological development. Found in oranges, leafy greens, broccoli, melon.
- Potassium – Helps maintain fluid balance and blood pressure. Found in citrus fruits, bananas, potatoes, spinach.
- Magnesium – Supports bone health and muscle function. Found in spinach, swiss chard, black beans, avocado.
- Vitamin K – Important for healthy blood clotting. Found in leafy greens, broccoli, grapes, blueberries.
- Antioxidants – Protect cells from damage. Found in brightly colored fruits and veggies like berries, cherries, tomatoes, carrots.
100% fruit and vegetable juices can provide concentrated sources of these nutrients. However, juicing also removes beneficial fiber, so whole fruits and vegetables should be emphasized as well.
Juices to Drink in Moderation
While juice can be nutritious, there are some downsides to drinking large amounts of certain juices while pregnant:
High Sugar Juices
Fruit juices like apple, grape, pineapple, and orange juice tend to be relatively high in natural sugars. Consuming too much sugar during pregnancy has been linked to increased risk of excess weight gain, gestational diabetes, and preeclampsia.
It’s best to limit high sugar juices to no more than 4-6 ounces (120-180 mL) per day as part of a balanced diet.
Unpasteurized Juices
Unpasteurized or freshly squeezed juices that have not been heated to kill harmful bacteria can harbor foodborne illnesses like salmonella, E. coli, and Listeria. Because pregnant women are at higher risk of getting sick from food poisoning, it is safest to only consume pasteurized juices.
Green Juices with Oxalate-Rich Greens
Spinach, beet greens, and chard are healthy green vegetables that are commonly used in green juices. However, they also contain soluble oxalates. Consuming high amounts may increase the risk of kidney stones in susceptible individuals.
If you include these greens in juices, limit intake to around 1⁄2 cup (30 grams) at a time and dilute with lower oxalate vegetables like cucumber and celery.
Juices to Avoid During Pregnancy
There are some types of juice that should be limited or avoided altogether when you are expecting:
Unpasteurized Juices
As mentioned earlier, only drink pasteurized juice to minimize the risk of food poisoning from bacteria.
Cold-Pressed Juices
Cold-pressed juices are not pasteurized or heated to destroy bacteria. They may also use higher risk fruits and vegetables that are more apt to be contaminated, like spinach, kale, and berries.
Juice Blends with Herbal Ingredients
Many commercial juices contain added herbs, roots, powders, or extracts that do not have established safety data for use in pregnancy. It’s best to avoid these blends or check with your healthcare provider.
Aloe Vera Juice
Oral aloe latex has laxative effects and may stimulate uterine contractions. Juices with aloe vera gel are likely safe in moderation but best avoided in large amounts.
Kombucha
This fermented tea contains trace amounts of alcohol and should be avoided during pregnancy.
Wheatgrass Juice
Wheatgrass is prone to bacterial contamination. Also, some preliminary research indicates it may stimulate uterine contractions. It’s safest to avoid wheatgrass juice.
Tips for Choosing Healthy Juices
Here are some tips for selecting nutritious juices to drink in moderation during pregnancy:
- Opt for 100% fruit or vegetable juices without added sugars or sweeteners.
- Look for juices that are pasteurized or clearly labeled as safe for pregnant women.
- Limit high sugar fruit juices and focus more on veggie juices.
- Dilute concentrated juices with water or club soda.
- Aim for variety to get a range of nutrients.
- Always wash produce thoroughly before juicing at home.
- Drink juice with meals to reduce impact on blood sugar.
- Pair juices with protein, healthy fat, or fiber from foods like nuts, yogurt, or whole grain toast.
Sample Juice Combinations for Pregnancy
Here are some nourishing, pregnancy-safe juice recipes to try:
| Juice Name | Ingredients | Key Nutrients |
|---|---|---|
| Tropical Green | Kale, mango, pineapple, cucumber, lemon | Vitamins A, C, K, folate |
| Berry Beet | Beets, strawberries, raspberries, apple, ginger | Folate, potassium, vitamin C |
| Orange Carrot | Carrots, oranges, ginger | Vitamin C, vitamin A, potassium |
| Apple Spinach | Spinach, apple, celery, lemon | Vitamin K, vitamin C, folate |
| Green Lemonade | Kale, cucumber, lemon, ginger, apple | Vitamin C, vitamin K, folate |
The Bottom Line
Drinking juice during pregnancy can be a healthy way to get important vitamins and minerals for you and your developing baby. Focus on low sugar veggie juices and moderate amounts of pasteurized fruit juices. Always combine juice with whole fruits, veggies, protein, and fiber for the best nutrition. Check with your healthcare provider about any juices containing herbs or supplements. With some mindfulness, juice can be safely enjoyed as part of your pregnancy diet.