Eating Raspberries During Pregnancy – Is It Safe?

Do you love eating raspberries? We sure do. In fact, they’re one of our favourite indulgences, with their sweet-tart flavour and vibrant colour that adds a pop to any dish.

When it comes to pregnancy, mothers often become extra cautious, carefully watching over their diet to ensure they’re consuming foods that are safe and beneficial. You may wonder about raspberries and pregnancy, and whether these delicious berries should be part of your diet. Here’s the good news – you can enjoy them in moderation, as they are packed with essential nutrients that can support your health during pregnancy.

Here’s what you need to know about eating raspberries during pregnancy.

Can Pregnant Women Eat Raspberries?

The short answer is yes. However, you should mind your portion size since raspberries contain natural sugars. There are over 200 kinds of raspberries in different colours like black, blue, red, pink, yellow, and many more. Because of their shape, raspberries may contain pathogens like Toxoplasma gondii on their surface, so washing them thoroughly before eating is recommended.

Raw raspberries are known to carry food-borne illnesses and harmful parasites. When you soak them in baking soda for a few minutes and wash them carefully, they’re safe for consumption. Eating them raw keeps the enzymes intact, which is also beneficial for your baby, although there’s nothing wrong with cooking, baking or adding them in your favourite desserts.

What Are the Benefits of Consuming Raspberries While Pregnant?

The following are the various  benefits of eating raspberries when it comes to pregnancy:

1. Makes Labour Less Painful

Raspberries in pregnancy 3rd trimester is encouraged as eating raspberries promotes uterine contractions as they’re stimulators and muscle relaxants (1). This helps ensure a smooth and safe delivery. The fruit leaves are also full of nutrients and helpful in preventing conditions like cramps, pain, dizziness, fatigue, artificial rupture of their membranes, or requiring a c-section during pregnancy.

2. Helps You Prevent Any Birth Defects

Folate is a crucial nutrient that helps prevent birth defects, and raspberries have a lot of it. Eating raspberries during pregnancy protects your baby from cases like neural tube defects, cardiovascular problems, urinary tract issues, and pre-eclampsia.

3. Promotes Better Digestion

Raspberries are known to be high in dietary fibre. Eating raspberry fruit for pregnancy promotes smooth digestion and regular digestion. It also helps you regulate your metabolism and helps you manage your weight during pregnancy.

4. Improves Your Immunity

Having a strong immune system means you’re less likely to be prone to infections. Raspberries are known to possess high levels of antioxidants and phytonutrients. It’s also got plenty of minerals, and its mix of vitamins and nutrients strengthens your immune system and protects your body from infections and illnesses. This also prevents developmental delays and protects your baby from birth defects, giving you a strong and healthy newborn.

5. Cures Bleeding Gums and Vaginal Itchiness

If you’ve been known to suffer from bleeding gums and vaginal itchiness, you’ll be glad to know that eating raspberries will help cure them. These fruits are high in flavonoids, which help eliminate harmful bacterial and fungal growths in your body. When these growths disappear, your infections go away, too. Also, since these fruits make your body more alkaline, you experience reduced acidity and a decrease in inflammation as well.

6. Treats Anemia

These fruits have high levels of iron when compared to other kinds. If you’re worried about low haemoglobin counts, just have a bowl of raspberries with your salads, and you’ll be okay. And if you’re craving raspberries during pregnancy, you can say yes to them finally.

7. Helps Fight Against Cancer

Since raspberries are high in antioxidants and have antimicrobial benefits, they help prevent cancerous growth in the body. Cancerous tumours thrive in acidic environments, but raspberries make your body more alkaline, making you healthier and no longer sick.

8. Is a Nutrient Powerhouse

Raspberries are a nutrient powerhouse. If you worry about your baby not getting enough nutrients to grow, adding some raspberries to your diet will make a difference. These fruits have nutrients like iron, manganese, calcium, magnesium, Vitamin E, potassium, folate, and various minerals.

Are There Any Side Effects of Eating Raspberry When Pregnant?

Although raspberries are generally safe to eat when you’re pregnant, you still have to watch out for any side effects if they show up. Some of them are:

• Stomach problems and diarrhoea.
• Interactions with any existing drugs or medications prescribed by your doctor.
• May lead to miscarriage or premature birth if eaten too much.

How to Have Raspberry in Pregnancy

Wondering about consuming raspberries during pregnancy first trimester and the rest of the pregnancy? A rule of thumb is to have no more than one to two cups of raspberries daily during pregnancy. Before eating them, ensure they are thoroughly washed because they may contain pathogens like Toxoplasma gondii on their surfaces. You can eat frozen raspberries, too. Even though commercially-packed fruits are washed first, freezing them also kills the bacteria.

Here are some ways to consume them during pregnancy:

• You can add them to your salads and sandwiches.
• Raspberry tea is also another healthy way to consume them.
• Make raspberry jam and have it with toast for breakfast.
• Make smoothies and juices using fresh raspberries prepared at home. If you are buying raspberry fruit juice from any supermarket, make sure it is pasteurised.

FAQs

1. Can eating raspberries improve skin health during pregnancy?

Yes, raspberries are rich in antioxidants like vitamin C and ellagic acid, which can support skin health by reducing oxidative stress and promoting collagen production. This may help pregnant women maintain a natural glow and minimize skin issues caused by hormonal changes, such as acne and dryness.

2. Are raspberries beneficial for fetal brain development?

Raspberries contain folate, a B vitamin crucial for fetal brain and neural development. Consuming foods high in folate, like raspberries, may help lower the risk of neural tube defects in the fetus, especially during early pregnancy.

3. Do raspberries have any effect on morning sickness?

While not widely known, the natural sweetness and mild acidity of raspberries can sometimes help ease nausea for some pregnant women. Eating a few fresh or frozen raspberries might settle the stomach, though individual responses may vary.

4. Can raspberries help with fluid retention during pregnancy?

Raspberries are high in potassium, a mineral that helps balance electrolytes and may reduce fluid retention and swelling, a common issue during pregnancy. Including potassium-rich foods like raspberries in your diet can assist in managing bloating and water retention.

This was all about consuming raspberries in pregnancy. Raspberries are a superfood when it comes to high levels of antioxidants and pack various nutritional benefits. Remember not to go overboard and consume enough raspberries required to reap the nutritional benefits. Plus, since they’re healthy, you can enjoy them guilt-free!

References/Resources:

1. Bowman. R, Taylor. J, Muggleton. S, Davis. D; Biophysical effects, safety and efficacy of raspberry leaf use in pregnancy: a systematic integrative review; BMC Complementary Medicine and Therapies; https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03230-4; February 2021

2. Parsons. M., Simpson. M, Ponton. T.; Raspberry leaf and its effect on labour: safety and efficacy (Australian College of Midwives Incorporated Journal); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/10754818/, September 1999

3. Kalmia E. Kniel, David S. Lindsay, Susan S. Sumner, et al.; Examination of attachment and survival of Toxoplasma gondii oocysts on raspberries and blueberries (Journal of Parasitology); BioOne Digital Library; https://bioone.org/journals/Journal-of-Parasitology/volume-88/issue-4/0022-3395(2002)088[0790:EOAASO]2.0.CO;2/EXAMINATION-OF-ATTACHMENT-AND-SURVIVAL-OF-span-classgenus-speciesTOXOPLASMA-GONDII/10.1645/0022-3395(2002)088[0790:EOAASO]2.0.CO;2.short, August 2002

4. Moore. J, Griffin. K, Midwifery. T, et al.; 3 Power Foods That Will Change the Way You Eat During Pregnancy; Sustainable Food Center; https://sustainablefoodcenter.org/latest/cooking/3-power-foods-that-will-change-the-way-you-eat-during-pregnancy

5. Mirza. A, Jazaeri. S, Shemshadi. B, Hashempour-Baltork. F, et al.; A review on inactivation methods of Toxoplasma gondii in foods.; Pathog Glob Health.; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381540/, October 2018

6. Holst. L, Haavik. S, Nordeng. H; Raspberry leaf – Should it be recommended to pregnant women? (Complementary Therapies in Clinical Practice); Science Direct; https://www.sciencedirect.com/science/article/abs/pii/S1744388109000589, November 2009

7. Fruits, Veggies and Juices – Food Safety for Moms to Be; U.S. Food & Drug Administration; https://www.fda.gov/food/people-risk-foodborne-illness/fruits-veggies-and-juices-food-safety-moms-be, September 2018

Also Read:

Blueberries when Pregnant
Eating Bananas in Pregnancy
Consuming Mangoes while Pregnant
Consuming Pineapple during Pregnancy

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