7 Health Benefits of Eating Prunes in Pregnancy - Healthy Master

prunes: benefits in pregnancy, side effects, Nutritional value

Are you struggling with the question of what to eat during pregnancy? Which foods are safe to eat? What can aid the developing fetus? Which foods will provide the most nutrients for you and your baby? These are some of the most common questions during a pregnancy.

Dry fruits and seeds like raisins, anjeer, flax seeds, and chia seeds, to name a few, are often recommended to include in the pregnancy diet. In this blog, we will take you through the 7 reasons why prunes, which are dry plumes, are beneficial in pregnancy. But before that, first understand the nutritional content of prunes, which makes it a superfood for every pregnant woman. 

Nutritional Benefits of Prunes During Pregnancy

The first pregnancy is always special and memorable. This emotional feeling is indescribable. Being a first-time mother-to-be, you might have a question about whether it is safe to eat prunes during pregnancy. The answer to this is yes because of the high nutritional content of prunes. 

Prunes are high in dietary fibre, iron, potassium, vitamin C, magnesium, natural sugars, and vitamins A and E. To be more specific, 50 grams of prunes contain 3.4g of fibre, 28mcg of Vitamin K, 347.5mg of potassium, and 1.1g of protein. Now, without further delay, let's understand how the rich nutritional profile of prunes is beneficial for pregnant women. 

Also Read: 10 Must-Have Healthy Snacks for Pregnant Women

7 Health Benefits of Eating Prunes During Pregnancy

  1. Prevent Constipation

    Due to the hormonal changes that occur during pregnancy, you are more prone to developing bowel issues or constipation. Your body creates extra oestrogen during pregnancy to ensure that your baby grows properly. It might cause constipation and impede digestion. Eating prunes during pregnancy aids in the prevention of constipation and the restoration of normal bowel movements due to their high fibre content. 

Furthermore, prunes are rich in sorbitol, a sugar alcohol that acts as a mild laxative. Thus, prunes are an excellent choice for relieving constipation symptoms and restoring normal bowel motions during pregnancy. 

  1. Boost Iron Level

    Iron is one of the most important elements for your baby's optimal growth and development. Prunes are an excellent source of iron. When you are pregnant, your iron requirements increase significantly. Simply eating your normal meals may not be enough. To combat iron deficiency, it is critical to include supplementary foods such as prunes. 

Eating prunes during pregnancy aids in the formation of haemoglobin and the prevention of anemia during pregnancy. Furthermore, prunes will also help you maintain your energy levels and calm your anxieties.

  1. Manage Blood Pressure

    Prunes are a rich source of potassium, which helps manage blood pressure. Furthermore, eating prunes during pregnancy aids in the treatment of depression and anxiety. 
  2. Development of the Fetus's Eyes

    In pregnancy, you have to incorporate superfoods that promote the growth and development of the fetus. One such superfood to include in your pregnancy diet is prunes. This is because prunes include beta-carotene and vitamin A, which aid in the development of the eyes of the fetus.
  3. Prevent Joint Pain

    It is usual to experience joint discomfort and cramps while pregnant. Prunes or prune juice can help avoid or alleviate these symptoms. Prunes can also aid in the prevention of inflammation during pregnancy.
  4. Improve Bone Health

    According to studies, the antioxidants and anti-inflammatory characteristics of prunes may preserve healthy bone density and development. Furthermore, prunes have more vitamin K, so eating prunes in pregnancy helps improve bone health.
  5. Promote Healthy Skin

    Prunes are an excellent source of vitamin A. Vitamin A is required for the proper development of both the mother's and the child's eyes, skin, and immunity. Eating prunes when pregnant is an excellent way to preserve good skin. It also contributes to your growing baby's skin health.

Also Read: 7 Health Benefits of Eating Raisins in Pregnancy

When To Eat Prunes in Pregnancy?

The rich nutritional profile of prunes makes it one of the must-have dry fruits in pregnancy. However, you might want to know in which trimester, you should eat prunes.

In pregnancy 1st trimester, nausea (often accompanied by reflux) is common and it may even carry forward to the later stages of pregnancy. Thus, you can eat prunes in the pregnancy 1st trimester as a tasty and nutritive snack to calm your nerves. 

When you're pregnant, you're likely to feel tired and exhausted. This is especially true if you are in your first or third trimester of pregnancy. This persistent weariness is caused by the shifting hormonal activities in your body during this period. Prunes are a natural and healthy way to increase your energy during pregnancy. They aid in increasing energy levels and battling fatigue during pregnancy. You may incorporate prunes into your pregnancy diet in the form of smoothies or spreads. It is preferable to purchase premium quality, chemical-free prunes from the organic brand, Healthy Master.

Also Read: Are Dates Good for Pregnancy?

What are the Side Effects of Eating Prunes in Pregnancy?

Eating prunes in moderation during pregnancy offers amazing health benefits. However, overeating prunes may induce bloating, gas, and even diarrhoea. Consult your doctor if you encounter any of the above negative effects. Take professional advice on the daily dosage. Those who suffer from gas and bloating should avoid them. Those who are overweight are also advised to limit their intake.


It is impossible to deny that prunes, which are dry plumes, are an excellent dietary supplement during pregnancy. From improving bone health to managing blood pressure and giving relief from constipation, prunes are a nutritive and delightful dry fruit that you can include in your pregnancy diet. If you don't feel like eating this dry fruit, you might substitute prune juice, which is pretty tasty and refreshing.
Every pregnant woman has different nutritional needs; it is usually best to see a gynaecologist before starting to eat them on a daily basis. Next time you shop for your grocery needs, don't forget to order organic prunes online from Healthy Master. 

Also Read: Flax Seeds in Pregnancy