Eating Plums in Pregnancy: Health Benefits, Side Effects & Recipes

Eating Plums (Aloo Bukhara) During Pregnancy

Plums are extremely nutritious and can be very beneficial for our health. There are more than a hundred varieties of plums found across the globe. Aloo bukhara is one of the varieties of plums that is native to the Indian subcontinent. The taste of aloo bukhara ranges from sweet to sour, i.e., it has a tangy taste – but this fruit is enjoyed by all. But, if you’re pregnant and wish to eat plums, you might wonder if it is safe to eat plums during pregnancy. Let’s find out! Read about the nutritional value of plums, their benefits during pregnancy, and more!

Nutritional Value of Plums

The nutritional value of fresh plums is considerably high compared to most other fruits. The chart below provides the nutrient content in a hundred grams of plums.

Nutrient Amount
Energy 46 kcal (60 kcal)
Carbohydrates 11.4 g
Protein 0.7 g (0.6 g)
Fat 0.28 g
Fibre 1.4 g
Folate 5 mcg
Pantothenic Acid 135 mcg
Niacin 417 mcg
Pyridoxine 29 mcg
Riboflavin 26 mcg
Potassium 157 mg
Thiamine 28 mcg
Vitamin A 200 mcg
Vitamin C 9.5 mg
Vitamin E 260 mcg
Vitamin K 6.4 mcg
Calcium 6 mg
Iron 170 mcg
Magnesium 7 mg
Manganese 52 mcg
Zinc 100 mcg
Phosphorus 16 mg


Health Benefits of Eating Plums During Pregnancy

Eating aloo bukhara can be very beneficial for a pregnant woman. Listed below are some health benefits of eating plums during pregnancy.

1. May Help Fight Anaemia

Anaemia, especially iron-deficiency anaemia, is a common problem during pregnancy, and most pregnant women develop this condition. However, if it is not treated in time, it may lead to premature birth or low birth weight in a baby. Hence, it is best prevented in the first place. To prevent this condition, eating iron-rich foods is recommended. While pregnant, you can eat plums as they are rich in iron, which is essential for making red blood cells. Include them in your diet and keep anaemia at bay!

3. May Provide Energy

Vitamin C helps in the absorption of iron through the digestive system, thereby lowering the risk of anaemia. It is also a powerful antioxidant, which means it protects our cells from oxidative damage. Vitamin C is also essential for the synthesis of L-carnitine, an alternative amino acid required for the breakdown of fatty acids and energy production.

3. Helps With Constipation

The rich fibre content in plums makes them very beneficial for the digestive system. This fruit can stimulate the digestive tract to pass stools easily, reducing the effects of constipation by exerting a laxative effect.

4. Prevents Preterm Labour

The relatively high concentration of magnesium in plums can lower the risk of early contractions by playing a role in the relaxation of cervical muscles.

5. Helps in the Development of Bones

Plums are rich in Vitamin A, which is known for its propensity to improve bone development and growth. Further, plums also contain potassium, Vitamin K, calcium, and phosphorus, all of which are essential for the maintenance of bone health.

6. Helps With Stress and Fatigue

Stress and fatigue are common complaints during pregnancy. Eating plums can lower these effects due to the presence of vitamins, minerals, and antioxidants that work in tandem to support various body processes and increase energy levels.

A pregnant woman makes plum juice

How Many Plums to Eat Daily While Pregnant?

The daily amount depends on factors like gender, health status, age, and so on. When pregnant, a woman can eat 150-200 gms of fresh plums in a day. You must make sure that you eat only fresh plums and not the dried ones, and that too in moderation. Although plums are delicious and nutritious, they should not be consumed in excess as they can lead to certain side effects.

When Should You Avoid Eating Aloo Bukhara?

Although plums are very nutritious, they can lead to few side effects if consumed in excess. Here are a few potential situations in which you can and should avoid eating aloo bukhara during pregnancy.

1. When You Are Trying to Gain Healthy Weight

However, calories are quite important for metabolism, and all the more so during pregnancy. Please ensure you get 1800 kcal per day during the first trimester, 2200 kcal per day during the second trimester, and 2400 kcal per day during the third trimester from a wide variety of foods. 

2. If You Have a Kidney Problem

People who do not have a kidney problem can consume plums without fear. However, if you are prone to conditions like kidney stones, you should strictly avoid eating plums. This is because they contain oxalates, which can combine with calcium in the kidneys and form stones.

How to Select and Store Prunes

When you go shopping for red plums, it is best to choose those, which are brightly-coloured, fresh, average in size and juicy. Please avoid wrinkled, damaged, bruised, or unripe plums. You can store ripe plums in a plastic bag in a crisper drawer to extend its shelf life.

Plums are a nutritious fruit, and you can include them in your pregnancy diet if you don’t have a kidney problem or any other health complication. However, it is best that you consult with your doctor or nutritionist first before including them in your diet. Have a healthy and safe pregnancy!

Also Read: Importance of Fruits in Pregnancy

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Aarohi Achwal holds a bachelor’s degree in Commerce and a master’s degree in English Literature. While working as an intern for an English daily, she realised that she likes writing above anything else. The idea of being heard without having to speak appeals to her. She likes to write research-based articles that are informative and relevant. She has written articles on pregnancy, parenting, and relationships. And she would like to continue creating content on health and lifestyle.