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!

Can You Eat Plums While Pregnant?

Yes, plum is good for pregnancy. You can enjoy plums as part of a healthy diet during pregnancy. Plums are nutritious and can benefit the expectant mother and the developing baby. These juicy fruits are a rich source of vitamins, minerals, and dietary fibre, which can support a balanced diet during pregnancy. However, as with any food, it is important to consume plums in moderation and ensure they are properly washed before consumption. Various fruits, including plums, can contribute to a well-rounded and nourishing diet during pregnancy.

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!

2. 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.

A pregnant woman makes plum juice

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.

7. Nutrient-Rich Support

Plums are packed with essential nutrients that contribute to a healthy pregnancy. They are a good source of vitamins A, C, and K, which are crucial for the growth and development of the baby—vitamin C aids in collagen production, supporting healthy skin and connective tissues. Vitamin A is essential for vision development, while vitamin K plays a role in blood clotting and bone health.

8. Digestive Aid

Pregnancy hormones can sometimes lead to constipation or digestive discomfort. Plums are rich in dietary fibre, which helps regulate bowel movements and prevents constipation. The fibre content in plums can support a healthy digestive system, promote regularity, and alleviate common digestive issues experienced during pregnancy.

9. Antioxidant Protection

Plums contain powerful antioxidants, such as anthocyanins, that help protect cells from oxidative stress. These antioxidants are vital in reducing inflammation and combating free radicals. Including plums in your diet can enhance your body’s defence against oxidative damage, supporting overall health and well-being during pregnancy.

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 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.

What Does It Mean If You Are Craving for Plums in Pregnancy?

Having a craving for plums during pregnancy can simply indicate a strong desire for the taste and texture of this particular fruit. Cravings during pregnancy are common and can vary widely from person to person. Although no studies have been done to determine why pregnant women crave certain foods, some hypotheses contend that a lack of vitamin C may be the cause of their fruit cravings. Hormonal changes may also play a role in the development of cravings by heightening the sensation of taste and smell.

If you are craving plums specifically, it may be your body’s way of signalling a need for the nutrients found in plums, such as vitamins, minerals, and dietary fibre. It is worth noting that cravings alone do not necessarily indicate a specific deficiency, but they can provide clues about your body’s preferences and desires. It is generally safe to indulge in cravings for plums, as they are nutritious fruit and can be part of a healthy diet during pregnancy. However, it is important to maintain balance and moderation in your food choices overall.

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.

How to Add Plums to Your Pregnancy Diet?

Incorporating plums into your pregnancy diet is a great way to enjoy their nutritional benefits. Whether you’re craving their sweet and juicy taste or looking to add variety to your meals, here are six to seven simple ways to include plums in your diet during pregnancy:

  • Fresh Snack: Enjoy plums as a refreshing and nutritious snack. Wash them thoroughly, remove the pit, and savour the delicious taste of this natural treat.
  • Fruit Salads: Slice plums and add them to your favourite fruit salad for flavour and texture. Combine them with other fruits like berries, melons, or citrus for a delightful mix.
  • Smoothies: Blend plums into a smoothie with other fruits, yoghurt, and a liquid (such as milk or a dairy-free alternative). This makes for a satisfying and nourishing beverage.
  • Baked Goods: Incorporate plums like muffins, cakes, or pies into baked goods. Add sliced plums to your favourite recipes to infuse them with the fruit’s natural sweetness.
  • Toppings and Spreads: Make a plum compote by simmering plums with water and sweetener. Use it as a topping for yoghurt, oatmeal, pancakes, or toast.
  • Savoury Dishes: Plums can also be incorporated into savoury dishes. Add sliced plums to salads, grilled chicken, or roasted vegetables to bring a hint of sweetness and acidity to your meals.
  • Homemade Jams: Make your own plum jam by cooking sliced plums with sugar and lemon juice. This can be enjoyed as a spread on toast or used as a flavorful ingredient in various recipes.

Wash plums thoroughly before consumption and opt for organic options whenever possible. By incorporating plums into your pregnancy diet, you can enjoy their nutritional benefits while adding variety and deliciousness to your meals. As always, consult your healthcare provider for specific dietary recommendations during pregnancy.


1. Can I Eat Black Plum During Pregnancy?

Yes, you can safely eat black plums (jamun or Indian blackberry) during pregnancy. Black plums are a rich source of vitamins, minerals, and antioxidants, which can provide nutritional benefits to both you and your baby. However, as with any food, it is advisable to consume them in moderation as part of a balanced diet.

2. Are There Any Foods I Need to Avoid When Eating Plums While Pregnant?

When eating plums during pregnancy, there are no specific foods that you need to avoid in combination with plums. However, it is always important to follow general food safety guidelines. Ensure that the plums are properly washed before consumption, and choose fresh, ripe plums from reliable sources. Additionally, if you have any known allergies or sensitivities, be mindful of potential reactions and avoid consuming plums if necessary.

3. Does Eating Plums Help to Reduce Nausea And Morning Sickness In Pregnancy?

While plums are a nutritious fruit, there is no scientific evidence to suggest that eating plums specifically helps reduce nausea and morning sickness during pregnancy. However, plums’ high water content and natural sugars may provide some relief and hydration. Suppose you are experiencing severe nausea or morning sickness. In that case, it is recommended to consult with your healthcare provider, who can provide personalised advice and suggest suitable remedies or dietary modifications to alleviate your symptoms.

Plums in pregnancy prove to be a nutritious fruit, and you can certainly 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!


1. Plums, raw; USDA;

2. Igwe. EO; Charlton. KE; A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina); PubMed Central;; March 2016

3. Healthy Eating for Gestational Diabetes; NHS;

4. Utilization of Prune Juice or Puree as a Laxative for Constipation Pregnant Rats Induced Iron Intake during Pregnancy and the Impact on Newborns; Science PG;; January 2014

5. Coping with Nausea; Portermedical;

6. Uncovering the Causes of Pregnancy Cravings; Hawaii Pacific Health;

Also Read:

Eating Jamun in Pregnancy
Jujube (Ber) Fruit during Pregnancy
Can you Eat Peaches when Pregnant?

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