Kiwi in Pregnancy

Kiwi fruit, or "Chinese gooseberry," originated in China. People know it for its health benefits. This small fruit is delicious and packed with essential vitamins and minerals. It is great for both mothers and babies during pregnancy.

You might think, “Is kiwi pregnancy safe?” or “Should I eat this fuzzy little fruit right now?” Well, I’ve got some great news: Yes, kiwi is a great choice during pregnancy, unless you’re allergic to Kiwis. It packs a nutritional punch! But don’t just take my word for it.

Let’s break down why kiwi should be in your pregnancy diet and how you can enjoy it during all three trimesters.

 

Is Kiwi Safe During Pregnancy?

Yes! Kiwi is safe to eat during pregnancy. It contains essential nutrients like vitamin C, folate, potassium, iron, and fibre. It’s low in sugar and has zero cholesterol, making it a healthy and safe option for expecting mothers.
Here’s why experts consider it safe:

• Low Glycemic Index: Kiwi doesn't spike insulin much. So, it's safe for those with gestational diabetes. Plus, its natural sugars are easy on blood sugar levels.
• Rich in Folate: Folate is crucial for fetal growth, and kiwis provide a healthy dose to the mother. This helps prevent birth defects during early development.
• Supports Digestive Health: Pregnancy can often cause constipation. Kiwi is high in dietary fiber. It helps keep your digestive system regular. It’s a natural way to relieve bloating and discomfort.

I recommend watching a YouTube video by Dr. Ranjani Raman from Doctors' Circle. It discusses how kiwi helps the health and growth of both mother and baby.

 

Kiwi’s Nutritional Goodness: What’s inside?

Kiwi is a nutrient-dense fruit. It is high in vitamins, minerals, and fibre. Plus, it has low sugar. Check this out:

• Vitamin C: Strengthens the immune system, helps the body absorb iron, and protects against infections, keeping both mom and baby healthy.
• Folate: Essential for the development of the fetal brain and spinal cord, reducing the risk of neural tube defects.
• Vitamin K: Supports bone health, aids in blood clotting, and prevents excessive bleeding.
• Fibre: Promotes healthy digestion, helps prevent constipation, and supports gut health during pregnancy.
• Potassium: Helps regulate blood pressure and reduces muscle cramps, keeping the heart healthy.
• Iron: Vital for preventing anaemia by promoting red blood cell production, ensuring both mother and baby get enough oxygen.
• Magnesium: Relieves muscle tension, reduces leg cramps, and supports relaxation, aiding better sleep.

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Kiwi benefits in pregnancy

Kiwi offers a range of benefits for pregnant women, including improving sleep quality, boosting immunity, enhancing skin health and more. With its rich nutrient profile, kiwi is an excellent addition to your diet. Let’s explore these benefits in detail.

Maternal immune health

In addition to containing the antioxidant nutrients vitamin C and vitamin E, kiwis are rich in carotenoids like:

• Lutein
• Zeaxanthin
• Beta-carotene

They offer significant health benefits for pregnant women. These plant compounds reduce the risk of cardiovascular or heart disease. They support fetal eye development and maternal immune health. They also lower the risk of depression.

Anti-inflammatory benefits

Kiwis are also rich in polyphenols, like caffeic and chlorogenic acids. They reduce inflammation in the gut and body.

Some studies show that kiwis have more antioxidants than many fruits, like apples, grapefruits, and pears. This may protect both mother and baby during this crucial time.

Improved Sleep Quality

A common issue for pregnant women is trouble sleeping. It's often due to discomfort in bed and frequent bathroom trips. Kiwi is high in serotonin. It regulates mood and can help with insomnia.

If you’re struggling with sleep, try enjoying a kiwi as a bedtime snack while listening to the calming music of "Tum Hi Ho." The natural serotonin in the kiwi can help relax your mind and body, making it easier to drift off to dreamland.

Clearer Skin

Acne often worsens during pregnancy, causing redness and inflammation of the skin. A kiwi has up to 64 milligrams of vitamin C, which supports collagen production and helps even out skin tone. Additionally, it is rich in antioxidants that can help reduce fine lines and wrinkles.

Kiwis: Your Folate Ally in Pregnancy!

Folate is essential for pregnant women. It supports cell development and helps form a baby’s organs. It can reduce the risk of spina bifida and miscarriage.

Kiwi is packed with folate, which helps prevent neural tube defects. A recent study found that enough folate in pregnancy reduces the risk of birth defects by up to 70% in women. So, kiwi is a great addition to a pregnancy diet.

Kiwis: Your Digestive Ally in Pregnancy!

Acid reflux and irregular bowel movements are common issues during pregnancy. Kiwi is high in fiber. It softens stool, making bowel movements easier. This reduces the risk of hemorrhoids.
Also, its prebiotics support digestive health. They promote beneficial gut bacteria.

If you're struggling with digestion, like my friend Vedha, during her pregnancy, maximizing the intake of kiwis in your diet can help! Adding it to oatmeal for breakfast or blending it into a smoothie can keep things running smoothly

Reduced Diabetes Risk

Kiwi has a low glycemic index (GI), making it a great fruit choice for diabetics. Gestational diabetes can be a concern during pregnancy. So, eating low-sugar foods can help reduce the risk of it. With just six grams of sugar per kiwi, it can satisfy sweet cravings without raising the risk of gestational diabetes.

I highly recommend the Imumz app for a personalised pregnancy diet plan. It offers healthy diets for moms with conditions like gestational diabetes, thyroid issues, and low haemoglobin. It offers a range of cuisines, including both South Indian and North Indian options. Trusted by experts and even the Sharks from Shark Tank India, it's a fantastic tool for moms!

A Delicious Way to Fortify Immunity

Kiwi is rich in vitamin C and prebiotics, which help prevent colds and flu. It also contains phytochemicals that protect a baby's DNA and strengthen a pregnant woman’s immune system.

For optimal benefits, consuming one to three kiwis per day is recommended. However, those with kiwi allergies should avoid it. Pregnant ladies should consult their physician about the safety of any food for themselves and their unborn baby.

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Nutrients in 1 Medium-Sized Kiwi Fruit

The table below outlines the nutritional content of a 100-gram serving of raw green kiwi fruit.

Nutrition	Amount
Calorie	61 Kcal
Total Fat	0.52 grams
Protein	1.14 grams
Fiber	3 grams
Sugar	8.99 grams
Vitamin A	87 IU
(Vitamin B) Folate	25 micrograms
Vitamin C	92.7 milligrams
Iron	0.31 milligrams
Potassium	312 milligrams

 

 

Health Benefits of Eating Kiwi Trimester-Wise

I know you're curious about how Kiwi helps in each trimester. So, let's break down its benefits by trimester:

1st Trimester: Early Pregnancy Wellness

• Folate: Crucial for preventing neural tube defects like spina bifida. It also supports the development of the brain and nervous system.
• Vitamin C: It boosts your immune system, energy, and iron absorption.
• Hormonal Balance: Kiwi can help ease mood swings caused by hormonal changes.
• Low in Calories: Kiwi is naturally sweet, satisfying cravings without adding excess calories.

In your first trimester, folic acid is vital. It prevents NTD (neural tube defects) in your baby. A daily intake of kiwi can help with this. Pair kiwi with folate-rich leafy greens like spinach in a salad for added benefits.

2nd Trimester: Promoting Digestion and Skin Health

By the time the second trimester rolls around, you’re likely starting to feel more energetic (thank goodness, right?). Kiwi continues to support you by:

• Promotes Digestion: Kiwi’s high fibre content helps prevent constipation, a common pregnancy issue.
• Rich Source of Vitamins: It has vitamin E. It protects your skin and cells from oxidative stress.
• Actinidine: It is a unique enzyme in kiwi. It aids gut motility, keeping your digestion smooth.

Did you know? Regular consumption of kiwi helps reduce colonic transit times, making digestion easier.

3rd Trimester: Immune Support and Managing Blood Sugar

Kiwis contain calcium, potassium, copper, vitamin K, folate, and vitamin E and their fat-soluble antioxidants help immune health.

• Natural Sugars: Provides an energy boost without spiking insulin levels, helping manage gestational diabetes.
• Immune System: Copper in kiwi helps strengthen your immune system. It also aids in your baby's brain development.
• Iron: Kiwi helps prevent iron deficiency anaemia. It improves iron absorption from other foods.
• Vitamin C: Kiwis are exceptionally high in vitamin C. A 100-gram kiwi provides over 80% of the daily need. It also helps your body absorb iron.

Research shows that 30-40% of pregnant women worldwide have anaemia due to a lack of iron. It can cause preterm births, low birth weight, and other complications.

 

Side Effects and Risks of Eating Kiwi During Pregnancy

While kiwi is a nutritious and delicious fruit, enjoying it in moderation is essential. Although kiwi allergies are uncommon, they can happen. Be aware of these potential signs and symptoms:

• Oral Allergies: Some women, allergic to pollen (like birch or latex), may experience itchy, swollen, or tingly mouths, lips, or tongues.
• Skin Reactions: In rare cases, eating too much kiwi can lead to hives, rashes, or dermatitis.
• Digestive Issues: Overeating kiwi may cause diarrhoea, nausea, or stomach discomfort.
• Latex Allergy: Those allergic to latex may also have a kiwi allergy, so avoid it if that applies to you.
• Pancreatic Health Concerns: Eating too much kiwi or other vitamin C-rich foods for a long time can harm the pancreas, though this is very rare.

If you have food allergies, especially to latex or birch pollen like my friend Shivani, introduce kiwi slowly. Watch for reactions. Adding colourful fruits and veggies to your diet will make pregnancy vibrant and exciting!

A study of nearly 20,000 pregnancies found that a diet rich in fruits and vegetables reduces complications by 30%. These include gestational diabetes, high blood pressure, and preterm labour.

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How to Include Kiwi in Your Pregnancy Diet

Maximise Kiwi's benefits by consuming it raw! Cooking or processing reduces vitamin C levels by up to 30%. Enjoy fresh kiwi for boosted immunity and improved digestion. Here are some simple ideas:

• Smoothies: Throw some kiwi slices into your morning smoothie for an extra boost of nutrients.
• Fruit Salads: Mix it with other pregnancy-safe fruits like berries, mango, and apple slices.
• Snacks: Scoop out the flesh and enjoy it as a healthy, on-the-go snack.
• Frozen Popsicles: Freeze kiwi slices and make your popsicles — perfect for a cool treat.
• Yoghurt Topping: Add sliced kiwi to your yoghurt or oatmeal for a flavorful punch.

I love tossing freshly sliced kiwi into my salad or blending it into a smoothie for an extra burst of flavour. On hot days, I freeze kiwi slices for a refreshing and cool treat. Recommend trying it!

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Fruits to Include During Pregnancy:

1. Kiwi

• High in vitamin C and fibre
• Supports digestion and immune health

2. Bananas

• Great source of potassium
• Helps reduce morning sickness and keeps energy levels stable

3. Apples

• Rich in fibre and antioxidants
• May help lower the risk of gestational diabetes

4. Oranges

• Packed with vitamin C and hydration
• Supports immune function and skin health

5. Berries

• High in antioxidants and vitamins
• Aids in digestion and provides essential nutrients

6. Pomegranates

• Rich in iron and vitamin C
• Supports blood health and reduces the risk of anaemia

7. Avocado

• Loaded with healthy fats and folate
• Supports fetal brain development

8. Mangoes

• High in vitamins A and C
• Boosts immunity and promotes healthy skin

If you’re struggling to get enough fruits into your diet, try a mixed fruit bowl with kiwi, apples, oranges, and any of your favourite fruits. This tasty snack adds variety and a healthy dose of vitamins and antioxidants.

Tip: Add a sprinkle of chaat masala or a drizzle of honey for extra flavour. Enjoy it with a soothing herbal tea for a delightful afternoon treat!

 

Fruits to Avoid During Pregnancy

Some fruits should be consumed with caution or avoided during pregnancy due to potential risks.

• Unripe Papaya: It contains latex. It may cause uterine contractions and increase the risk of miscarriage.
• Pineapple: It contains bromelain. In high amounts, it can soften the cervix and may cause early labour.
• Grapes: High in resveratrol, which can affect hormone balance and cause digestive issues.
• Tamarind: Too much may lower progesterone and raise the risk of early labour.

I highly recommend checking out the blog on SafeHugs about foods to avoid during pregnancy. As someone who's been navigating this journey, I found it super insightful and full of helpful advice. Worth a read!

Also, read about things to avoid during pregnancy. It will help you have a healthy and worry-free pregnancy!

Read more parenting blogs at safehugs.