Healthy Juices To Drink During Pregnancy

Image: Midjourney/ MomJunction Design Team

Optimum hydration during pregnancy is vital to support digestion, form amniotic fluidⁱThe protective liquid that surrounds the fetus during pregnancy , and increase blood volume for fetal growth. Hence, pregnant women should drink at least ten cups of fluid daily (1). Here are some healthy juices to drink during pregnancy that provide essential nutrients for proper fetal growth and development. Besides, healthy eating is an essential part of prenatal care; hence, they will add variety to your pregnancy diet. However, although these juices are nutritious, they are also high in natural sugar. Hence, limit your intake of juices and instead consume whole fruits that provide essential nutrients, including fiber.

Juices You May Have During Pregnancy

Rasha Nasser, a mom, talks about her pregnancy habits and how drinking plenty of juices was a key part of it. She thinks it made a significant difference for her newborn, stating, “Throughout my pregnancy, I juiced every single day. Green juice, apple juice, carrot juice, and different combinations of juice all ran through my veins and replenished my system and that of my baby. He was born and could hold his head up and I still do believe that his strength is directly related to the juices I have been consuming. I focused on fetal development and requirements and juiced ingredients that would help boost my health and that of my growing baby in me (i).”

Following is the list of 14 nutritious and healthy juices that you might want to include in your pregnancy diet. Consuming these healthy and refreshing drinks during pregnancy supports both maternal health and fetal development.

1. Orange juice

How to make:

• Slightly squeeze or roll the oranges firmly using your palms on the table counter.
• Peel them, and slice into four parts.
• Blend in a grinder or juicer. If it is too dry, add enough water and some sweetener for taste.
• If you do not want the pulp, strain the juice.
• Enjoy the glass of freshly squeezed and unpasteurized orange juice

A mother and blogger, Vanessa Gregoria, shares her go-to orange juice recipe during pregnancy. She says, “I have also been adding juices and smoothies back into my routine. I haven’t been able to get fresh organic apples for a few weeks now, so I decided to make a juice with the abundance of oranges that I order every week. My favorite juice at the moment is Orange, Carrot, and Ginger (ii).” She combines two peeled and quartered oranges, two washed and sliced carrots, and a washed knob of ginger, then juices them all together using a cold-press juicer for making this refreshing drink.

Did you know?

Calcium-fortified juice is a good source of calcium. Besides, when consumed with iron-rich foods, vitamin C present in orange juice can help absorb iron better (2).

2. Cranberry juice

How to make:

• Take water in a large pan and add cranberries. Boil them.
• Lower the flame, and boil until the berries turn soft and burst open.
• Filter the juice using a muslin cloth or a strainer.
• You can add sugar or honey if the juice is sour.
• You can also combine it with some other fruit juice to enhance its flavor.

3. Carrot juice

How to make:

• Wash and scrub the carrots to remove dirt and any debris.
• Cut the vegetable into small pieces and add into a blender or juicer.
• Add water to keep the blender moving smoothly.
• Have it fresh.

4. Pineapple juice

How to make:

• Peel and chop the pineapple into small pieces.
• Put them in a blender, and add water and sugar.
• Collect clear juice by filtering through a strainer.
• Add water if the juice is very thick.
• Sprinkle some black salt, and this is optional.
• Have it fresh with some topped mint leaves.

Quick tip

Strained pomegranate juice is low in fiber and high in acidity (3). Thus, it may cause or aggravate reflux and heartburn, especially in pregnant women with GERD. Consuming pomegranate juice with meals may resolve this concern.

5. Beetroot juice

How to make:

• Wash the beets and peel them.
• Cut into small pieces and put them in a blender or a juicer
• Puree till smooth, add sugar and water and blend it again.
• You might add lemon to enhance its flavor.
• Have it fresh.

6. Prune juice

How to make:

• Take one cup of dried prunes, and remove their pits.
• Boil five cups of water, and add to the pitted prunes until they are totally immersed.
• After soaking them for nearly 24 hours, blending them along with the water is required.
• Filter clear juice using a strainer.
• Combine the juice with the remaining boiled water.
• Have it fresh, and keep the remaining juice in the refrigerator. It stays fresh for a week.

7. Apple juice

How to make:

• Peel the skin and cut small pieces of apple.
• Add them to sufficient water and boil them.
• Allow it to cool, and blend them with water.
• Serve fresh apple juice, and you may add lemon juice for enhanced taste.

8. Pomegranate juice

How to make:

• Put the pomegranate arils into a blender, and blend until they are properly crushed.
• Use a strainer to filter the juice.
• You may use a spatula to press the pulp against the sieve.
• Have it fresh.

9. Grape juice

How to make:

• Soak grapes in a large bowel filled with water, and rinse them well.
• Put them into a blender, and add sugar if needed.
• Add water, and blend until you get a smooth consistency.
• Strain the juice using a filter.
• You may add a pinch of salt or fresh lemon juice for enhanced taste.

Point to consider

One cup of grape juice contains about 36 grams of sugar and low or no dietary fiber (4). Therefore, pregnant women with gestational diabetes should consume it in moderation.

10. Guava juice

How to make:

• Peel and chop guava into small pieces.
• Put into a blender along with some water, and little sugar.
• Filter the juice using a strainer.
• You can add some fresh lemon juice or ginger for additional flavor.
• Have it immediately.

11. Peach juice

How to make:

• Peel, remove the pit and scoop out fresh peach flesh.
• Put them into a blender with some water, and blend to get a smooth consistency.
• Add enough sugar and blend again.
• Filter the juice through a strainer and have it fresh.

12. Strawberry juice

How to make:

• Rinse and chop the strawberries into small pieces.
• Add sufficient sugar, and blend everything to a smooth consistency.
• You may also add some fresh lemon juice to enhance the flavor.
• Using a strainer, filter the juice.
• Have the fresh juice immediately.

Did you know?

Strawberry juice can increase hemoglobin (Hb) levels in the third trimester (5). Optimum Hb levels are essential for a smooth pregnancy.

13. Lemon juice

How to make:

• Cut the lemon into two halves, and squeeze them to extract its juice.
• Add this extract into a glass of water.
• You may add sugar or honey, and consume it fresh.

14. Avocado Juice

How to make:

• Slice the avocados in half and remove the pit.
• Use a spoon to scoop out the green flesh into a blender.
• Pour in your choice of liquid, such as water, coconut water, or milk.
• If you prefer sweetness, add honey or sugar.
• For extra flavor, consider adding a splash of lime or lemon juice.
• Secure the blender lid and blend until you achieve a smooth consistency.
• Taste the juice and adjust the sweetness.
• Avocado tends to oxidize, so it’s best enjoyed right after preparation.

Incorporating these healthy juices into your daily routine is simple. Consider blending them into smoothies for added nutrition or mixing them with water for a refreshing drink.

Measures To Take When Having Juice

While there are no specific fruits to avoid during pregnancy, practicing caution when consuming fruit juices is essential. Here are some important things to do (7) (6):

1. Consume moderately: Be mindful about the serving size of the juices, as they can be high in sugar and calories. Do not add extra sugar or salt to your juices. While excess sugar can contribute to unhealthy weight gain and increase the risk of gestational diabetes, too much salt can lead to high blood pressure and water retention. 
2. Choose safe produce: Consider buying organic fruits free of fertilizers and pesticides. Wash all produce thoroughly before juicing to remove dirt, potential contaminants, and pesticide residue. 
3. Prioritize food safety: Unpasteurized fruit juices, including packaged ones, might carry risks of bacteria, such as Listeria, E.Coli, Campylobacter, and Salmonella. Therefore, choose only homemade or pasteurized juices (7). According to the US Centers for Disease Control and Prevention (US CDC), Salmonella causes more than 1 million illnesses linked to food in the US annually (8).
4. Follow best practices for homemade juice: Drink fresh juice immediately, as it can lose some of its nutritional value due to oxidation. If you need to store it, keep it in a clean, sealed container and refrigerate the juice below 40°F (4°C) for no more than 24 hours. 
5. Avoid high-risk foods for juicing: Avoid juicing foods with a higher risk of contamination. For instance, sprouts can harbor harmful bacteria, such as E.coli and salmonella, making them a risky choice for juicing. 
6. Choose juice with pulp: Do not strain juice after blending. Instead, retain its pulp or add it back after blending. The pulp provides fiber that supports digestion and keeps you full for longer. In addition, it can help control sugar spikes (9).
7. Check for spoilage: Before consuming juice, inspect it for any signs of spoilage, such as changes in smell, taste, or appearance, to ensure it’s safe to drink.
8. Consult your healthcare provider: Before making any dietary changes during pregnancy, including increasing or reducing fruit or fruit juice intake, speak to your healthcare provider to ensure it’s safe for you and your baby.

Amanda Wahlstedt, a New York-based registered dietitian and certified lactation counselor, says, “First, while juicing at home, choose organically grown produce to reduce pesticide exposure and wash your produce thoroughly. By practicing good food safety, we can reduce the risk of bacteria contamination, such as Salmonella or E.coli.

“The second consideration is that you consume your fresh juice within 24 hours. This reduces the time element that bacteria need to flourish. Third, avoid juicing foods with a higher risk of contamination, such as sprouts.”

Juice Vis-a-vis Whole Fruits/Vegetables

Is drinking juice better than consuming whole fruits and vegetables? Knowing this can help you make better choices about including fruits and vegetables in your pregnancy diet (10) (11).

• Fiber content: Whole fruits and vegetables contain fiber that aids in smooth digestion and prevents constipation (12). Most of this fiber is removed when fruits and vegetables are juiced. Hence, consuming whole fruits and veggies is considered more beneficial.
• Nutrient preservation: Store-bought juices are safe to drink since they are pasteurized, which kills harmful bacteria, viruses, and other pathogens. However, this process reduces the beneficial vitamins and minerals in the juice. By choosing fresh, whole fruits and vegetables, you’ll get the full nutritional value.
• Sugar management: Whole fruits contain natural sugars and fiber, which helps control how sugar is absorbed in the body. But with juice, even if you make it yourself, you might drink the sugar at once without the fiber to balance it out. A study assessed the relationship between fruit consumption and gestational diabetes. It states that “higher fruit consumption may reduce the risk of GDM, with a 3% reduction in the risk of GDM for every 100 g/d increase in fruit intake (13).”
• Satiety: Whole fruits and vegetables keep you fuller for longer compared to juices. The fiber in whole fruits adds bulk, slowing nutrient absorption and ensuring some reach the lower intestine (14).
• Cost-effectiveness: Whole fruits and vegetables are generally more economical than their juice equivalents. A single piece of fruit can provide more nutritional benefits at a lower cost than the same fruit in juice form.  

Amanda Wahlstedt further advises, “While pasteurized and canned juices are safer from a foodborne illness perspective, I do not recommend them. The pasteurization process can reduce the vitamin and mineral content of juices. Instead, go for the whole fruit.”

Infographic: Healthy Juices To Include In Your Pregnancy Diet

You must stay hydrated during pregnancy. And juices are the best source of hydration after water. However, if you are unsure which juices are safe during pregnancy, then fret not. In the following infographic, we bring you a list of juices you can consume. So remember to keep them in mind the next time you look at fresh juice options.

Illustration: Momjunction Design Team

Illustration: Healthy Juices You Should Drink During Pregnancy

Image: Stable Diffusion/MomJunction Design Team

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Reviewer Expert Author Editor Fact Checker

Jyoti BenjaminMS, RD, CSO, FAND, CD

Jyoti Benjamin has 25 years of experience as a clinical dietitian and currently works in Seattle. She focuses on teaching people the value of good nutrition and helping them lead healthy lives by natural means.Benjamin has a masters in Foods and Nutrition, and has been a longtime member and Fellow of AND (Academy of Nutrition and Dietetics) and the International Confederation of Dietetic Association.

Read full bio of Jyoti Benjamin

• 
  Amanda WahlstedtRD, CLC, MSc Amanda Wahlstedt is a registered dietitian specializing in functional women’s health. She received her Bachelor of Science from Cornell University and Master of Science in Nutrition and Public Health from Columbia University. With seven years in the industry, she now owns the private practice Roots to Leaves.
  
  Amanda Wahlstedt is a registered dietitian specializing in functional women’s health. She received her Bachelor of Science from Cornell University and Master of Science in Nutrition and Public Health from Columbia University. With seven years in the industry, she now owns the private practice Roots to Leaves.

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.

Read full bio of Swati Patwal

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi

Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

Read full bio of Aneesha Amonz