4th Month Pregnancy Diet - Which Foods To Eat And Avoid?

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If you have entered the second trimester of your pregnancy, read this post for useful tips on planning your 4th-month pregnancy diet. This trimester may be much more relaxed and comfortable than the first. Often referred to as the honeymoon period of pregnancy, this is the time when the uncomfortable symptoms disappear.

As you enter the 4th month, you will likely be free from nausea, bloating, vomiting, etc. So, naturally, you would want to gorge on your favorite foods that you missed out on during the first trimester. However, it is important to know what you should and should not have for a healthy and safe pregnancy.

Read on to know about the foods you need to include in your 4th-month pregnancy meals and those you need to avoid.

What’s Happening With The Baby?

The aim of the second trimester is growth. By the fourth month of pregnancy, your baby is fully formed. Every organ, including brain, kidneys, spinal cord, eyes, toes, fingers, lungs and heart, is formed and fully functional.

During this month, significant brain development occurs, including forming neural connections vital for the onset of other critical reflexes and cognitive functions later in life. A diet rich in omega-3 fatty acids can support this crucial brain growth.

The body works hard to calcify the baby’s bones and to finetune all the organs. Therefore, your fourth month of pregnancy diet needs to be more growth-promoting and nourishing. Here are some diet dos and don’ts for your fourth month of pregnancy (1).

Quick fact

By the end of this month, your baby is about six inches long and weighs four ounces (9).

The Fourth Month: What to Eat

A diet chart for pregnant women should contain various foods from different food groups. Here’s a sample plan you can follow during the 4th month of pregnancy.

1. High Fiber:

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This is the perfect time to start building a foundation for freedom from constipation in the later part of pregnancy and after delivery. So, add lots of fiber to your 4th-month pregnancy diet, and that, too, in each meal.

Eat plenty of high-fiber foods like whole grains, oats, and green vegetables rich in complex carbohydrates, vitamins, and minerals, such as folate. In addition, opt for iron-fortified whole wheat bread instead of regular white bread (2).

Point to consider

Expecting women should aim to consume 28g of fiber daily (2).

2. Essential Fatty Acids:

Besides other things, the baby and your body need these acids to lower the risk of premature labor, low birth weight, and mental and cognitive retardation in the baby. Therefore, experts advise adding sufficient omega 3, 6, and 9 fatty acids to the maternal diet. Foods like freshwater fish, tinned tuna, nuts, and olive oil are nutritious foods you can safely eat to meet your essential acid needs (3).

3. Dairy Products:

Your calcium requirement during pregnancy increases. Hence, your doctor will probably prescribe you a vitamin D and calcium pill on entering the fourth month of pregnancy. They will also give you dietary tips to raise your daily calcium intake.

4. Meats:

If your nausea is gone, you can include meat in your diet; but do make sure it is washed and cooked very thoroughly.

Undercooked meat may carry deadly viruses and bacteria. If you are tempted (or obligated) to eat out, order tandoori or roasted meat as it is sure to be cooked through and through. Lean meat, like chicken, eggs, and fish, are high-protein foods women can safely consume during pregnancy.

Did you know?

Foods from the meat group are a good source of high-quality protein, iron, zinc, and B vitamins (10).

5. Fruits:

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Fresh fruits are a must throughout pregnancy as they have loads of vitamins and minerals; plus, they are high in water content and/or fiber. Fresh fruits are preferable as they do not contain preservatives and artificial coloring agents. The fourth month of pregnancy may trigger acidity and heartburn. Therefore, fresh seasonal fruits of different colors should be an integral part of prenatal nutrition in the fourth month of pregnancy.

6. Iron-Rich Foods:

The growth spurt of the fetus, starting from the fourth month, needs more iron. In addition, your body also needs to make 3-6 extra liters of blood for your pregnancy (hence the famed preggers glow!). An iron-rich diet supports increased blood production during pregnancy, which helps in proper fetus development. Add foods like nuts, dhaals, eggs, dried fruits, and whole wheat products to your diet. Also, consult your doctor before starting any iron supplements (4).

The physiologic requirements for iron of pregnant women

Always consult your healthcare provider before making significant changes to your diet, as individual nutritional needs can vary widely during pregnancy. They can offer personalized recommendations based on your health history and pregnancy progression. Besides adding the foods mentioned above to your diet, reduce salt intake and avoid artificial sweeteners during pregnancy as they may affect fetal development. Also, increase your water intake to maintain optimum hydration levels.

Fourth Month: What NOT to Eat

Though the crucial first trimester is over and you can now look forward to your baby and its antics, there are still some precautions & foods that need to be avoided in your 4th month of pregnancy diet for maternal and fetal health (5).

1. Soft Cheese:

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Often these cheeses are made from unpasteurized milk and may harbor harmful bacteria and viruses. Therefore, avoid soft cheeses of all kinds. You can always choose foods containing hard cheese as it has low water content. The low water content makes it less prone to disease causing microorganisms (6).

2. Maida:

Maida or refined flour becomes a dietary concern in the fourth month as refining reduces nutrient and fiber content and may cause constipation(7)

. Although constipation isn’t a major concern, when ignored it can cause postpartum hemorrhoids. So, say no to foods like samosas, momos, noodles, etc.

3. Sea Fish:

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As much as possible, avoid sea fish as they are loaded with methylmercury, a compound that can cause mental retardation in the fetus. If you cannot do without fish, go for freshwater varieties (6).

4. Street Food:

Though food cravings can make street food appear too tempting, you must avoid junk foods during pregnancy as much as possible. There is no guarantee of the cleanliness and freshness of the foodstuffs and the containers. Street food can cause food poisoning and other water-borne diseases like typhoid. So, prepare a plate of that chaat, pakodis, and dahi bhalla at home itself.

5. Excess Of Dried Fruits:

Consuming a cup of dried fruits in pregnancy is good for you. However, avoid taking too many dried fruits during the fourth month to avert the risk of any side effects. Dry fruits are very rich and warm in essence, and for some women, can cause untimely contractions.

6. Licorice:

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Called mulethi in Hindi, this otherwise wonderful herb can wreak havoc on the pregnancy by triggering contractions. Therefore avoid licorice and licorice extracts, and remember that some candies, toothpastes and Indian gravies also contain licorice (8).

Things to know

Some studies indicate that consuming licorice during pregnancy can also increase the risk of stillbirth (11).

7. Caffeine:

Mothers are also advised to limit themselves from consuming beverages containing high levels of caffeine or avoid them if they can. Some of the common sources of caffeine include coffee, chocolates, tea, and other food items containing these ingredients. This is because even though the baby is fully formed, the baby’s body cannot yet fully metabolize caffeine. Caffeine also reduces enough blood from being supplied to the fetus by constricting blood vessels in the placenta. Therefore, caffeine intake during pregnancy must be limited.

Infographic: What You May Eat In Your 4th Month Of Pregnancy

During the fourth month, as your body changes to accommodate the growing baby, you must ensure you eat all the necessary nutrients for a healthy baby and pregnancy. This infographic provides an organized chart to prepare your daily meals to get the proper nutrients.

Illustration: Momjunction Design Team

Elevate your pregnancy experience with optimal prenatal nutrition. Unearth five essential tips for nourishing both your body and baby in this enlightening video. Acquire expert advice for maintaining a wholesome pregnancy diet.

Illustration: 4th Month Of Pregnancy Diet - Which Foods To Eat & Avoid?

Image: Stable Diffusion/MomJunction Design Team

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Dr. Kire StojkovskiMD

Dr. Kire Stojkovski is a practicing doctor with most of his previous work cited and published in highly approved medical journals. He has over five years of experience and accreditation in physiotherapy. He is also the sports physician for three football squads in his hometown.

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Anshuman MohapatraM.Tech (Biotechnology)

Anshuman Mohapatra is a biotechnology scientist with more than six years of research experience in analytical chemistry and biotechnology. He has submitted his PhD thesis at the Indian Institute of Technology Guwahati (IIT Guwahati) and served as a research fellow (JRF/SRF) during his PhD tenure.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

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