Is It Safe To Eat Pears During Pregnancy?

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Pears are close cousins of apples and have a mild sweet taste and enduring aroma. However, you may have apprehensions about eating pears during pregnancy. Expectant mothers are recommended to include healthy fruits in their diets. Pears are good sources of minerals such as potassium and calcium, among other nutrients that may be helpful during pregnancy. Read this post as we explain why to include this fruit in your pregnancy diet. We also provide tips to choose the right pear fruit suitable for consumption during this time.

Is It Safe To Eat Pears During Pregnancy?

It is safe and healthy to eat pears when you are pregnant as they contain several nutrients such as antioxidants and flavonoidsⁱFoods that can reduce free radicals and may have anti-inflammatory properties that can promote good health .

However, you need to wash them before you eat as the American Pregnancy Association warns that unwashed pears contain harmful bacteria and parasites, which may lead to food-borne diseases like listeriosisⁱA serious infection caused by the bacteria Listeria monocytogenes that occurs by having contaminated foods and toxoplasmosisⁱAn infection caused by the parasite Toxoplasma gondii which causes fever, muscle pain, and headache .

What Are The Health Benefits Of Pears During Pregnancy?

A pear fruit contains major vitamins – A, C, K, B9, PP, and it also has a range of elements and minerals such as sulfur, pectinⁱA water-soluble fiber that is used in cooking (as a thickener) and baking , phosphorus, potassium, iron, zinc, copper, fiber, cobalt, calcium, iodine, and tannins, all of which are essential to maternal nutrition requirements (1).

But, how do these vitamins and minerals help a pregnant woman?

Here is what you gain by eating a pear.

1. Your body gets the ability to fight infections

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Pears help in preventing infectious diseases such as common cold, cough, and seasonal flu. They also play a vital role in treating pulmonary infections (bronchitisⁱAn inflammation of the airways (trachea and bronchi) that leads to difficulty in breathing , pneumoniaⁱA viral, bacterial, fungal, or chemical lung infection that causes inflammation of the air sacs leading to difficulty in breathing, fever, and cough with yellow, green, or bloody mucus ) and hepatitisⁱInflammation of the liver .

They are a rich source of vitamin C, which is good for pregnancy. A single pear contains 10mg of the vitamin, which amounts to 11% of the daily recommended allowance (RDA) for women.

Vitamin C fights infections in the body. Consume pears along with high iron foods such as beans, meat, or red rice, as vitamin C in the fruit helps your body absorb iron and combat iron-deficiency.

2. Constipation? What’s that?

Pears are a good source of fiber that fights constipation, a common problem in pregnancy. Constipation becomes acute with the intake of iron supplements at this time. A single pear contains 7gm of fiber, including 2gm of pectin (a soluble fiber that helps digestion). You should eat pear along with its peel to consume more fiber.

Morgan Figueroa, a certified nurse from Pittsburgh, Pennsylvania, says, “Pears are generally considered safe and easy to digest during pregnancy. They are a good source of fiber, which promotes regular bowel movements, helps with digestion, and prevents constipation. However, some women may experience digestive issues with pears, such as bloating or gas, especially if they have a sensitive digestive system. If you experience any discomfort after eating pears during pregnancy, limit your intake.”

Besides promoting healthy bowel movement, the fiber in pears can also be a good source of prebiotics which may help promote the growth of beneficial bacteria (probiotics) in the gut.

3. Just enough calories to give you energy

A whole pear fruit has approximately 100 calories, making it a low-calorie snack option, while a glass of pear juice contains about 46 calories. This makes pears a healthier choice that can help manage weight gain during pregnancy. The fruit does not result in weight gain as it is low in fats. Moreover, it makes you feel full and supplies energy.

4. Address your sweet cravings without guilt

Pears contain the two simple carbohydrates glucose and fructose. These natural sugars are substitutes for white sugar and can satisfy your craving for pears while pregnant. They taste sweeter than an apple but contain fewer sugars.

Quick tip

Pears are believed to have anti-hyperglycemicⁱSubstances that lower the body’s blood sugar levels , anti-inflammatory, and diuretic activities (1).

5. Good for your heart

Around 100g of pear contains 116 milligrams (mg) of potassium. It is essential for the functioning of the heart of both the mother and the baby. It also helps in cell regeneration.

6. Flush out those toxins

The high amount of tannins present in the fruit helps in efficient removal of heavy metals and hazardous toxins.

7. A helping hand in strengthening the bones

One medium pear fruit offers about 16 milligrams of calcium. This mineral is vital in promoting the formation of baby’s bones and teeth.

8. Just a little folic acid but vital

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Figueroa adds, “Pears are a good source of vitamins and minerals, including vitamin C, folate, and potassium that support the growth and development of the fetus, as well as reduce the risk of certain birth defects.”

One piece of pear fruit gives around 12 micrograms of folic acid as per the Pear Bureau Northwest. Though it is not a real high amount, it can add to your daily intake of folic acid.

Folic acid is crucial in the first-trimester as it plays a key role in preventing neural tube defects. This is the reason why doctors prescribe folic acid supplements to women of childbearing age.

9. Boosts immune system

Pregnancy weakens your immune system. You need to strengthen it by immunity boosting foods such as pears (2).

10. Antidepressant

Pear fruit is a mild and natural antidepressant. It, therefore, helps in fighting everyday stress and tensions.

11. Antiemetic properties

Eating pears during pregnancy offers some relief if you are suffering from nausea or morning sickness. Also, you can treat a stomach-upset with pear juice.

12. Minimizes swelling

According to researchers from the Western University of Health Sciences College of Osteopathic Medicine Pacific Northwest, USA, around 70% of women experience clinical edema, characterized by swelling, at some point during pregnancy. However, consuming pears can help address this issue. Pears not only provide cobalt, which aids in the absorption of iron, but they also enable the kidneys to excrete excess water, minimizing swelling commonly associated with pregnancy.

13. Other benefits

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This fruit is a natural medicine for exhaustion, dizziness, low metabolism, and food disorders like food aversions and obesity. The nutrients in pears, such as vitamins and minerals, can also support the healthy growth and development of the fetus.

In addition, pear is a low-glycemic index and low-glycemic load fruit that can help manage your carbohydrate intake, which is particularly vital if you have gestational diabetes (3).

So, you just cannot wait to add the fruit to your diet chart, right? But before doing so, know if you are in the risk category.

When Can Pears Be Risky During Pregnancy?

Pears do not have any side effects. That is the beauty of this fruit. However, you should cut down on their consumption if you are diagnosed with some health conditions:

• Do not eat too many pears if you have diabetes.

• Avoid the fruit if you are suffering from excess generation of gas.

Also remember that unripe fruits contain hard fiber, which irritates the tummy, and leads to vomiting or diarrhea. Eat only red, orange and yellow pears, or baked or poachedⁱFruits cooked in a liquid such as juices or syrups fruits. These varieties are healthy, easily digestible and do not irritate the tummy.

Are you saying, “Ok, I do not come under any of the above categories, so I can indulge in pears”? You cannot indulge in any food when you are pregnant. You need to have it in limited quantities.

How Much Pear Can A Pregnant Woman Have?

The recommended daily safe dosage of pear fruit during pregnancy is one to three small or medium-sized fruits. Do not take the fruit on an empty stomach, instead, consume it one to two hours post meals.

Make sure to consult your physician before you begin with any new food, including pears. Also, keep taking your prenatal vitamins with a healthy, well-balanced diet to receive optimum nourishment.

How To Choose And Store Pears?

Not all fruits are edible. Choosing the right fruit is an art. Select the best fruit from the lot.

• It should look appetizing and have a pleasant fruity fresh smell.

• It should not have any spots, rots or damages on the rind.
• A sweet aroma indicates that the fruit is fresh and can be consumed.

• If it seems weak and does not give any smell, it means the pear has been stored for a long period and might have lost all the valuable nutrients.

You can store them in a refrigerator but put them in a separate brown package. Do not store them near strong smelling foods as pears can absorb the odor easily. You cannot store them for more than one to two weeks.
If the fruits are unripe and green, store them in a paper bag at room temperature, and they will turn ripe in two to three days.

How To Include Pear In Your Pregnancy Diet?

Pears come in several varieties such as Anjou, Barlett, Bosc, Chinese white pear, Comice, and Starkrimson. Shuffle between these to break the monotony. Also, you can have them plain or in various ways such as juice or salad.

• Combine raw fruit slices with fresh leeks, mustard leaves, garden cress and walnuts for a healthy salad.

• Add pears to goat cheese or German dorbluⁱA cheese, yellowish white in color with blue veins, is made from pasteurized cow’s milk and has a spicy flavor to make a duet. Add it into porridge, and then put some grated ginger and honey. It makes a rich breakfast.

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• Core pears and add them to apple juice, raisins, and brown sugar, and boil everything on low heat.

• Cut fleshy pears into half and bake them along with some honey or brown sugar, cinnamon and walnuts. Preheat the oven to 350 degrees F and bake each side for 15 min. These baked pears are a fantastic dessert and are good for pregnant women suffering from morning sickness or heartburn.

• Drink sweet pear juice as it is or combine with apple and carrot in equal ratios. You can also add some ginger to the juice.

• Chop pears and add them to the oatmeal for a tasty and healthy breakfast. Add some honey for a tangy flavor.

Image: Shutterstock

Quick tip

Poach pears in any fruit’s juice, sweeten them with maple syrup, and serve with low-fat greek yogurt for a healthy, low-calorie, and delicious snack.

Infographic: What Are The Health Benefits Of Pears During Pregnancy?

Your pregnancy diet should contain everything that benefits you and your baby and should not have any side effects. We suggest adding pears to your list. Not only do they taste good, but they also come with several benefits. In the following infographic, you will find a list of those benefits you can read on and share with others.

Illustration: Momjunction Design Team

Illustration: Is It Safe To Eat Pears 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

• 
  Morgan FigueroaCNM Morgan Figueroa is a Certified Nurse Midwife with over three years of experience in internal medicine and labor & delivery. She is also an International Board Certified Lactation Consultant. Morgan did her masters degree in Nursing Midwifery at Marquette University.
  
  Morgan Figueroa is a Certified Nurse Midwife with over three years of experience in internal medicine and labor & delivery. She is also an International Board Certified Lactation Consultant. Morgan did her masters degree in Nursing Midwifery at Marquette University.

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