Plums are a sweet, tart stone fruit that can be a beneficial part of a pregnant person’s diet. They are generally safe and encouraged, offering nutrients that support both maternal health and fetal development. A balanced diet incorporating various fruits is recommended, and plums contribute positively to this goal.
Safety and Moderation During Pregnancy
Plums are considered safe, provided they are eaten as part of a varied and moderate diet. Moderation is important because plums contain natural sugars, primarily fructose, which contribute to caloric and carbohydrate intake. Overconsumption can lead to excessive calorie intake and potentially spike blood sugar levels. Generally, consuming two to three medium-sized fresh plums is a healthy serving size. When selecting plums, choose fruit that is ripe and free of visible bruising or mold, as damaged areas can harbor bacteria.
Key Nutritional Advantages for Maternal Health
Plums provide Vitamin C, which helps bolster immune function and enhances the absorption of non-heme iron found in plant sources. Adequate iron absorption is important for maintaining healthy red blood cell production and preventing iron-deficiency anemia, a common concern during pregnancy.
Plums also contain potassium, an electrolyte important for maintaining healthy blood pressure and managing fluid balance. Proper regulation of blood pressure is a factor in preventing conditions like preeclampsia. Plums supply Vitamin K, which is necessary for proper blood clotting functions in the mother and is important for fetal development.
Plums Versus Prunes and Digestive Effects
While fresh plums and dried prunes originate from the same fruit, the drying process significantly changes their concentration of compounds. Prunes are a concentrated source of dietary fiber and the sugar alcohol sorbitol. This heightened concentration gives prunes a pronounced natural laxative effect. Pregnancy hormones often slow down digestion, leading to constipation. Consuming prunes can be an effective, natural remedy due to their high content of these digestive aids.
However, consuming too many prunes can lead to undesirable effects like gas, bloating, or diarrhea because of the concentrated sorbitol. A recommended serving to encourage regularity is typically five to six medium-sized prunes per day. Fresh plums offer similar benefits in a less concentrated form, with a higher water content that also aids in digestive transit.
Practical Preparation and Consumption Tips
Thoroughly wash all fresh plums under running water before eating them. The surface of fresh produce can carry residues from pesticides or potential microbial contaminants. Washing helps mitigate the risk of foodborne illness.
You can use a clean vegetable brush to gently scrub the skin under the running water to remove surface dirt and bacteria. After washing, dry the plums with a clean paper towel to remove any remaining moisture. While plums are beneficial for most, individuals with a history of calcium oxalate kidney stones may need to consume them sparingly due to their moderate oxalate content.